The ketogenic, or keto, and vegetarian diets are being looked into for their potential health benefits.
The keto diet involves low-carb, high-fat intake, and this has recently become popular. This diet usually contains animal products, including poultry, meat, and fish. But vegetarians can still follow this diet.
In this article, we will tell you everything you need to know about the vegan keto diet.
What is the vegetarian keto diet?
Basically, the vegan keto diet involves combining the vegetarianism and keto dieting aspects.
Most vegetarians avoid meat and fish, but they eat animal products, including dairy and eggs.
Meanwhile, the keto diet involves restricting carb intake to 20–50 grams per day and consuming moderate protein and high fat.
The keto diet induces ketosis, which is a metabolic state wherein the body is becoming more efficient at burning fat instead of carbs for fuel.
The traditional keto diet encourages consuming ~ 70% of your total daily calories from healthy fats, including full-fat dairy, fish, meat, and oil.
However, since vegetarians do not eat meat and fish, the vegetarian keto diet eliminates those foods as well, relying instead on other healthy fats, including eggs, avocados, coconut oil, nuts, and seeds.
Health benefits
Although the vegetarian keto diet has not been specifically studied, several studies were conducted on the two mother diets.
Protects against chronic diseases
Vegetarian diets have been found to potentially reduce risk of several health conditions. In fact, studies have linked them to lower risk of cancer and improved heart disease risk factors, including blood pressure, BMI, and cholesterol levels.
The keto diet has been found to have positive effects on disease prevention.
In fact, a 56-week study in 66 people found that the keto diet can cause significant reductions in blood sugar, triglycerides, total cholesterol, LDL (bad) cholesterol, and body weight—all of which are risk factors for cardiovascular disease.
Other studies have found this diet to potentially safeguard brain health and help treat Alzheimer’s and Parkinson’s diseases.
Animal and test-tube studies also note this keto diet to potentially reduce cancerous tumor growth. However, further human studies are necessary.
Supports blood sugar control
The keto and vegetarian diets are known to support blood sugar control.
A review of 6 studies has found that vegetarian diets can significantly reduce HbA1c levels, a marker of long-term blood sugar control.
In addition, a 5-year study in 2,918 people found that following a vegetarian diet may reduce diabetes risk by 53%.
Meanwhile, the ketogenic diet may also improve the blood sugar regulation of your body and increase its sensitivity to insulin, which is a hormone responsible for blood sugar control.
A 4-month study in 21 people has found that following a keto diet may result in 16% reduction in HbA1c levels. What’s more, 81% of participants were able to reduce or even stop taking their diabetes medications.
Promotes weight loss
Both keto and vegetarian diets have been linked to weight loss.
In fact, one large review of 12 studies have found vegetarian dieters lost an average of 2 kg more than those who did not follow the vegetarian diet over an 18-week period.
In addition, a 6-month study in 74 diabetic people found that vegetarian diets promote weight loss and fat loss more effectively as compared with the traditional low-calorie diets.
In the same manner, a 6-month study in 83 obese people demonstrated the keto diet to result in significant weight and body mass index (BMI) reductions, with an average of 31-pound weight loss.
This high-fat diet may also keep you feeling fuller for longer, thereby reducing hunger and appetite.
Potential downsides
Although quite beneficial, the vegan keto diet also comes with a few drawbacks as well.
Can cause flu-like symptoms
Following a keto diet for the first time and transitioning into ketosis can cause several side effects known as the “keto flu.” Some of the most common keto flu symptoms include constipation, headaches, fatigue, muscle cramps, difficulty sleeping, mood changes, nausea, and dizziness.
These symptoms typically go away within a few days, but for some extreme cases, they can last longer. To help ease these symptoms, it is important that you stay hydrated, get plenty of rest, and exercise regularly.
Not suitable for certain populations
With its highly restrictive nature, the vegan keto diet may not be suitable for certain populations.
In particular, pregnant and lactating women, as well as children, should avoid this diet, as it can limit several essential nutrients for proper growth and development.
This diet may also be inappropriate for people with type 2 diabetes, those with a history of eating disorders, or athletes.
If you are taking any medications or have any underlying medical conditions, speak with a healthcare practitioner first before starting the vegetarian keto diet.
May increase risk of nutritional deficiencies
Following vegetarian diets require proper planning to ensure your nutritional requirements are met.
Studies found that these diets tend to be low in essential nutrients, including protein, iron, calcium, and vitamin B12.
The vegetarian keto diet further increases your risk of nutritional deficiencies, as it is even more restrictive. Several nutrient-dense food groups, including whole grains, fruits, and legumes, are considered off-limits on this diet.
It is therefore important that you monitor your nutrient intake and eat a variety of healthy, whole foods to ensure you get the essential vitamins and minerals your body needs.
You can also take supplements, such as vitamin B12.
Foods to eat
A well-rounded vegetarian keto diet should include a variety of healthy fat, protein sources, and non-starchy keto vegetables.
Healthy fats : avocados, coconut oil, MCT oil, avocado oil, and olive oil
Non-starchy vegetables : cauliflower, spinach, kale, broccoli, mushrooms, bell peppers, and zucchini
Protein : spirulina, eggs, tofu, tempeh, and nutritional yeast
Low-carb keto fruits : berries, limes, and lemons (all in moderation)
Nuts : walnuts, almonds, macadamia nuts, cashews, Brazil nuts, and pistachios
Seeds : hemp, chia, pumpkin seeds, and flax
Nut butters : peanut, almond, hazelnut butter, and pecan
Full-fat dairy products : yogurt, cheese, and milk
Herbs and seasonings : turmeric, salt, basil, oregano, rosemary, thyme, paprika, and pepper
Foods to avoid
Meat and seafood are off-limits on a vegetarian keto diet, and high-carb foods, such as starchy vegetables, fruits, grains, and legumes, are allowed only in small amounts, as long as you do not go beyond your daily carb allotment.
Here are the foods that need to be eliminated.
Meat : pork, beef, lamb, veal, and goat
Poultry : turkey, duck, goose, and chicken
Seafood : sardines, salmon, anchovies, lobster, and tuna
Here are some foods that need to be limited.
Starchy vegetables : potatoes, sweet potatoes, beets, yams, carrots, and parsnips
Sugar-sweetened beverages : sports drinks, soda, sweet tea, energy drinks, and juice
Grains : rice, oats, quinoa, bread, barley, millet, rye, pasta, and buckwheat
Legumes : peas, chickpeas, lentils, and beans
Fruits : berries, bananas, melon, apples, oranges, plums, peaches, and apricots
Condiments : ketchup, marinades, sweetened salad dressings, and honey mustard
Processed foods : breakfast cereals, baked goods, chips, granola, cookies, and crackers
Sweeteners : agave nectar, honey, maple syrup, brown and white sugar
Alcoholic beverages : sweetened cocktails, beer, and wine
Sample meal plan
To help you get started on the vegetarian keto diet, here’s a five-day sample meal plan.
Monday
Breakfast
Keto smoothie with full-fat milk, MCT oil, chocolate whey protein powder, spinach, and peanut butter
Lunch
Zucchini noodles and tempeh meatballs in a creamy avocado sauce
Dinner
Coconut curry made with tofu, mixed veggies, and olive oil
Tuesday
Breakfast
Omelet made with cheese, coconut oil, garlic, onions, and tomatoes
Lunch
Cauliflower-crust pizza with diced tomatoes, mushrooms, cheese, spinach, olive oil
Dinner
Salad with mixed greens, tofu, avocados, bell peppers, and tomatoes
Wednesday
Breakfast
Tofu scramble with mixed veggies, cheese, and olive oil
Lunch
Cauliflower mac and cheese with tempeh bacon, broccoli, and avocado oil
Dinner
Frittata with asparagus, spinach, feta, tomatoes, and coconut oil
Thursday
Breakfast
Greek yogurt topped with chia seeds and almond
Lunch
Taco lettuce wraps with walnut-mushroom meat, cilantro, cheese, sour cream, avocados, and tomatoes
Dinner
Zucchini pizza boats with spinach, marinara, cheese, garlic, and olive oil
Friday
Breakfast
Keto oatmeal with flax seeds, hemp seeds, cinnamon, peanut butter, and heavy cream
Lunch
Baked egg-avocado boats topped with coconut bacon, paprika, and chives
Dinner
Cauliflower fried rice made with veggies, tofu, and coconut oil
Vegetarian keto snacks
You can also enjoy these simple snacks in between meals.
Mixed nuts
Zucchini chips
Carrots with guacamole
Roasted pumpkin seeds
Celery with peanut butter
Flax crackers with sliced cheese
Whipped cream with blackberries
Full-fat greek yogurt with walnuts
Full-fat cottage cheese with black pepper
Conclusion
It’s possible to combine a vegetarian diet and the keto diet.
But the vegetarian keto diet is way more restrictive than the regular low-carb, fat-rich keto diet. It involves eliminating meat, seafood, and other carb-rich food sources.
Independently, the keto and vegetarian diets may promote weight loss, blood sugar control, and several other benefits.
However, despite its potential health benefits, you should also consider the fact that this diet may increase your risk of nutritional deficiencies. What’s more, the vegetarian keto diet has not been studied on its own.
