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Vegetarian Keto diet: A Get Healthy Plan forever(2022)

If 2022 was your year to try dieting then you made the right decision. And what better diet to follow than a vegetarian keto diet. A Keto diet is a low carbs diet that seeks to get calories from protein-rich foods instead of carbohydrates. The diet is also referred to as a ketogenic diet and can be switched up to accommodate those who do not like meat. A Keto diet makes digestion easier by cutting down on the amount of carbohydrates taken.

As much as many people consider it a new concept, the diet was created in the 1900s for children with epilepsy. It has been adapted as a method of weight loss because of how it works. The keto diet works on a process called ketosis. Ketosis is a state in which the body uses stored fats during metabolism to create energy.

See also: Best Healthy Foods for Weight Loss

Benefits of a vegetarian keto diet

Helps in weight loss

Because the body uses fat reservoirs, the diet can be used to reduce the number of fats in the body.

keto diet for weight loss
keto diet for weight loss

Can be helpful when other ways of weight loss are not working

Following a keto diet is like fasting. The body adapts quickly to shedding off fats to give you energy. This can be very effective when other methods of weight loss don’t just seem to work.

Reduction in appetite levels

A keto diet is filled with a lot of proteins that help one feel less starved. This will ultimately help you consume less food reducing the intake of calories.

Reduction in fat molecules

Fat molecules referred to as triglycerides are a huge cause of cardiovascular diseases. A keto diet has low calories meaning less likely to develop fat molecules.

Prevention of cardiovascular diseases.

Low carbs mean a less likely for fat molecules to accumulate in the body. Fat molecules are the main reason why arteries in the heart can clog. When the levels of triglycerides are low, the heart is in a better position to perform its duties

Keep blood sugar levels in check

A diet that’s low on calories also cuts down on sugars. High sugar levels can affect the blood and cause issues such as pressure. Because a keto diet is low on sugars, blood sugar levels are also kept stable.

Blood pressure is kept in check

High blood pressure can lead to life-threatening illnesses such as a stroke or kidney failure, A diet that’s low on calories keeps your blood pressure in check keeping your body healthy and safe from life-threatening diseases.

Helps in management of diabetes-

A keto diet lowers the amount of sugar intake which keeps the blood sugar levels in check.

Read also: How to Lose Weight Naturally

Vegetarian keto diet

A vegetarian keto diet relies on plant-based products to get the nutrients present in carbohydrates. This entails getting the required nutrients one could have gotten from fish and meats and getting it from plants. The vegetables eaten should also be low on carbs to live a healthy and comfortable life.

Foods to eat in a vegetarian keto diet

1. Coconuts

Coconuts can be incorporated into your diet in a number of ways. You could use coconut oil when cooking food at home. You could also use coconut cream for your baked goods and for your soups.


eggs for keto diet
eggs for the keto diet

Eggs are a great source of protein that can be incorporated into a vegan’s diet. They also have minimal contents of fats that can replace those that could be found in carbohydrates. Try adding a boiled egg to your lunch or a pan-fried omelet and transform your daily diet.

3.Nuts and seeds

Seeds and nuts

Apart from these two being rich in fiber and other important minerals, they contain valuable fats needed in the body. You should however settle for those with low-fat contents to reduce the intake of carbs.

Some of the seeds and nuts that could be incorporated into a vegan keto diet are:

  • Peanuts
  • Cashew nuts
  • Almonds
  • Walmuts
  • Macadamia nuts
  • Pine nuts

These nuts can help reduce the levels of insulin which makes the body store fats

See also: Best Healthy Foods for Weight Loss.

4.Leafy greens

A healthy salad
A healthy salad

The main reason for following a keto diet is losing weight. Incorporating leafy greens can be a great way to achieve this. Greens are low on carbs and contain other important nutrients for the body. This includes VItamins B, C, iron, and magnesium. Leafy greens that can be used in a ketogenic diet are:

  • Kales
  • Spinach
  • Cauliflower
  • Asparagus
  • Broccolli


olives for vegan keto diet
olives for the vegan keto diet

Olives are great when incorporated into a keto diet. Not only are olives extremely low on carbs but also give you the necessary oils needed for the body. They can be a good snack option for a person who is into a keto diet.


Pumpkins are rich in flavor and can be used in a number of ways. They can be cooked, baked, roasted, and boiled. Pumpkins usually burst with flavors and are a good addition to a ketogenic diet. Although it contains some carbohydrates, it is a better option than other high carbs foods such as peas. This is because the amount of carbohydrates present in a pumpkin is lower helping it make the cut in a Keto diet.

7. Avocados

Avocados are full of healthy fats and fiber. They also give the body extra iron which can never hurt when dieting. Avocados can be incorporated in a number of vegan salads to help with the keto diet.


vegan keto yoghurt
vegan keto yogurt

Yogurts that are fat-free are a good addition to a keto diet. It can be used as a snack due to its low-fat content. Greek yogurt is mostly recommended due to its high protein levels and low carbs.

Sample vegetarian Keto diet meal plan

Breakfast: Eggs, avocado smoothie, and almond pancakes.

Lunch: Avocado, spinach, and tomato salad.

Supper: Broccoli salad.

Snack: Cashew nuts.

Raveena is an online content writer eager to inform, inspire and teach.


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