Last Updated on July 14, 2018 by Paula
How To Do Keto If Vegetarian
When people talk about low-carb diets like keto and other low-carb high fat (LCHF) diets, they often talk about eating a lot of meat, fish, and cheese. While this is a healthy way to do the diet, it isn’t the only way.
I get you. You are vegetarian.
But yes, you can be on the keto diet!
This is how to do keto:if you are vegetarian:
Enjoy Vegetable Protein
Just like any vegetarian diet, without meat in your diet, you need to find other sources of protein. There are some vegetable proteins that you can still have on keto, but there are some that you cannot have.
To get your vegetable protein, look for high-fiber and moderate-protein veggies like kale, broccoli, and mushrooms. You can also try meatless substitute products made from vegetables, but always look at the carb amounts and keep it under 20 net carbs a day if you are trying to follow the ketogenic lifestyle.
Eat Good Healthy Fats
A lot of people on the keto diet will get a good portion of their fats from animal protein. On a vegetarian diet, this isn’t possible, so you need to get your fat in other ways.
This is because keto is a low-carb high-fat diet, so this is really important. The fat helps you reach ketosis, while also keeping you full and giving you fuel for the day.
Healthy fats that are vegetarian-friendly are usually in your oils, like olive oil, coconut oil, avocado oil, and butter. You can also get some healthy fats from different types of vinegar.
Fill Up on Keto Coffee
Keto coffee or Bulletproof coffee, has a lot of benefits.
For instance, you can replace your breakfast with bulletproof coffee. Bulletproof coffee is vegetarian-friendly and will fill you up in between meals.
If you struggle finding a good keto breakfast that doesn’t include meat or eggs (if you don’t eat eggs), try making a cup of keto coffee with brewed coffee, butter, coconut oil, and any cream ingredient. The cream is optional, but there is heavy cream, or you can go dairy-free with almond milk that is unsweetened. The coffee also helps you get in your healthy fats, plus increases your metabolism in the morning.
Milkadamia Unsweetened, Vegan and Keto-Friendly Macadamia Milk, 32 Ounce (Pack of 6)ChocZero Keto Bark, Milk Chocolate Hazelnuts, 100% Stone-Ground, No Added SugarKeto Creamer with MCT Oil, Dairy Free Super Creamer (Unsweetened)Premium MCT Oil derived only from Coconut Oil – 32oz BPA free bottle | Ketogenic and Paleo dietViva Naturals USDA Organic MCT Oil (32 fl oz) – Made with 100% Organic Non-GMO Coconuts
Eggs are your new best food.
If you don’t eat any meat products, but you do allow eggs, then this opens up a lot of opportunities for you. Eggs are great for breakfast or snacks, to go with your salads, or even to make a lettuce-wrapped egg salad sandwich.