Keto Dieting for Vegetarians

With a diet that is traditionally so heavily based on animal proteins, it’s hard to believe that a ketogenic diet is possible as a vegetarian. Whether choosing a vegetarian diet for reasons of compassion or environmental impact, it is actually quite reasonable to combine this ethical way of eating with a keto diet.

What Do Keto Vegetarians Eat?

Vegetarians steer clear of any animal flesh as part of their diet – whether that’s beef, poultry, pork, or fish. This, of course, leaves the keto diet staples – eggs and dairy – at the top of the list of preferred foods. A traditional vegetarian diet often includes a wealth of carbohydrates, like grains, beans, fruits, and sugar. Obviously, these items are off limits in a ketogenic diet, but that doesn’t necessarily mean that a keto vegetarian will lack any kind of variety or feel deprived.

Protein

As mentioned above, eggs are a great source of protein for a keto vegetarian. Additionally, low carb vegan meat substitutes, like tempeh, tofu, and seitan are excellent sources of protein as well. Nuts, seeds, high-fat dairy, and cheese are also permitted when joining these two diets together and are ideal for adding variety.

Approximately 25% of calories in a keto vegetarian diet should come from protein sources. If you’re in need of additional protein to supplement your macro goals, you can commonly achieve this with a high quality, low carb protein powder.

Fats

Sourcing fats from vegetarian oils, like coconut oil, MCT oil, and olive oil is essential when vegetarians go keto. The keto staple, avocados, are also a rich source of healthy fats and fiber. Incorporating these sources, along with high-fat dairy, cheeses, and high-fat nuts like walnuts, will make hitting your fat goals much easier and you’ll feel satiated throughout the day too.

Keto vegetarians should try to eat up to 75% of their daily calories from fat sources. Of course, meeting this fat goal is entirely dependent on your weight loss goals and you may find it’s not necessary to get in all your fats for a day.

Carbohydrates

Most traditional ketoers will hold themselves to a standard of 20-25g net carbs per day. However, many keto dieters that choose a meat-free lifestyle opt to increase their total carb intake to 30-35g net carbs. This is often because a diet primarily focused on vegetables will require more vegetables and, therefore, more carbohydrates.

The entire wealth of low carb vegetable options are available to vegetarians and this is where those on a keto vegetarian diet can really shine. Be sure to choose from a variety of leafy green vegetables and low starch vegetables, like broccoli, cauliflower, zucchini and more.

Ready to take on a keto vegetarian diet? With some adjustments and considerations, it’s absolutely possible to achieve great success, great health, and a healthy weight with this diet strategy.