This raises the question, can yousuccessfullyfollow a ketogenic diet if you forgo the meat altogether?
Some experts say yes, but you have to do your homework first.
Here’s everything it’s crucial that you know about the vegetarian keto diet.
What is the vegetarian keto diet?
Scientists speculate thatketone bodies have appetite-suppressing effects5.
Muscle preservation
The satiating effect of protein can alsopromote fat losswhile maintaining muscle mass.
Ketones also have amuscle-sparing effect6, helping those on the keto diet lose fat but not muscle.
Improved metabolic health
We have to mention the added benefits of following a vegetarian diet, too.
Diabetes prevalence has also been found to be1.6 to 2 times lower in vegetarians8than in omnivores.
Side effects of a vegetarian keto diet
It may be difficult to maintain.
It may not provide necessary vitamins and minerals.
But it’s not the only option.
Ultimately what matters most is high-fat food.
Listed in order of lowest to highest carb content per 1 oz.
The main thing to keep in mind when selecting vegetables for your ketogenic diet is aiming forlow-carb content.
You’d be surprised by the number of veggies that pack a secret carby punch.
Listed in order of lowest to highest carb content per raw 1-oz.
These crunchy,healthy12vegetarian staples are a great addition to any salad or as an afternoon snack.
Certain nuts and seeds meet this criterion.
Listed in order of lowest to highest carb content per 1 oz.
Beans are a popular and beneficialsource of protein in vegetarian diets.
However, beans contain carbohydrates, which are limited in this diet plan.
One example is chickpeasa cup of chickpeas contains45 grams of carbohydrates13.
Other foods to limit or avoid would be sources of carbohydrates that come from foods like rice and bread.
Popular substitutes for traditional flour on the vegetarian keto diet includealmond flour and coconut flour.
Curious about other variations of standard keto?Check out the “lazy” keto dietor theMediterranean keto diet.
