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 number 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
Table of Contents
Benefits of a vegetarian keto diet
1. Helps in weight loss
Because the body uses fat reservoirs, the diet can be used to reduce the number of fats in the body.
2. 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.
3. Reduction in appetite levels
A keto diet is filled with many proteins that help one feel less starved. This will ultimately help you consume less food reducing the intake of calories.
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4. 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.
5. 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
6. 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.
7. 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.
8. Helps in the 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.
2. Eggs
A keto diet incorporates eggs since they are a great source of protein. They also have minimal contents of fats that can replace those that could be found in carbohydrates. Try adding a boiled egg or a pan-fried omelet to not only your lunch but also breakfast and transform your daily diet.
3. Nuts and seeds
Apart from these two being rich in fiber and other important minerals, they contain valuable fats needed in the body. However, you should settle for those with low-fat content 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
- Walnuts
- 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
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
- Broccoli
See also :Why Is Growing Your Own Food Becoming One of the Most Important Things You Must Do?
5. Olives
A keto diet can have a few olives added to the meal. 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.
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6. Pumpkins
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 into a number of vegan salads to help with the keto diet.
8. Yoghurt
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
If you are having a hard time creating the perfect meal plan, here is a sample that can help you stick to a keto diet.
Breakfast
For breakfast, you could have Eggs, an avocado smoothie, and almond pancakes. You could also settle for some blueberry muffins and strawberry smoothies. Top that up with an omelet and you’re good for the day.
Lunch
For lunch, you could settle for an avocado, spinach, and tomato salad. You could also try some cauliflower fried rice and turkey meat.
Supper
Go for something simple like a broccoli salad or go all-in with some lettuce wraps. You don’t have to say no to all your cravings since you can also cook some garlic butter steak bites or tasty meat and cabbage soup.
Snack
If you feel like you need a meal in between the day, then you can have some nuts and seeds such as cashew nuts. You could also have some healthy carrots or a boiled egg.
Try following a keto diet and transform your life!
Also read: What Is a Healthy Diet?
