Vegetarian ketogenic diet - how to do it and useful tips

Published March 31, 2021·Mattia D.

The ketogenic diet is a great way to lose weight quickly and stay healthy thanks to the intake of foods with high nutritional value.

However, it is also true that the traditional ketogenic diet includes a frequent use of meat and fish in the menu, foods that are essential in the ketogenic diet for their protein and fat intake. The frequent consumption of animal proteins is not for everyone, especially for those who follow a vegetarian lifestyle.

The good news is that the vegetarian ketogenic diet is possible, but some precautions must be made to implement it correctly, and in this article we will see in more detail how.

What is the Vegetarian Ketogenic Diet?

The ketogenic diet

Let's start with the basics, what is the ketogenic diet?

The ketogenic diet is a ** low-carb **, moderate-protein, high-fat diet. In particular, 75% of calories are derived from fat, 20% from proteins and 5% from carbohydrates.

The key concept of the ketogenic diet is the low carbohydrate content, which allows the body to convert fats into ketones, a more efficient alternative form of energy to glucose.

For more information on the ketogenic diet read the article: What is the ketogenic diet.

Vegetarian ketogenic diet

The vegetarian ketogenic diet involves replacing the proteins common in the traditional ketogenic diet, such as meat, eggs and fish, with alternative proteins.

In the vegetarian diet there are several distinctions or categories of what is allowed and not allowed to eat, and this is reflected in the vegetarian ketogenic diet.

For example, Lacto-vegetarianism, which is the most common type of vegetarian diet, involves the removal of eggs, meat and fish from the diet, but allows the consumption of dairy products, such as milk, cheese and yogurt. This type of ketogenic vegetarian diet is more demanding, especially due to the lack of eggs, but is feasible with a careful choice of cheeses and nuts.

Lacto-ovo-vegetarianism is similar to lacto-vegetarianism, but with the difference that it is possible to consume eggs. This is a variant that helps a lot, as eggs are a very versatile food with perfect macro-nutrients for the ketogenic diet, thanks to the optimal ratio of fats and proteins. Plus, eggs open up many possibilities in terms of low-carb recipes.

Finally, Pescetarianism (or pescatarianism) also includes the consumption of fish, as well as eggs and dairy products, but not meat. This type of diet is not always seen as true vegetarianism, however it is very flexible and simpler than the other categories. The ketogenic variant of pescetarianism is therefore relatively simple, as the only protein to be eliminated is meat, which can be easily replaced with eggs and fish.

Can you do the vegetarian ketogenic diet?

Absolutely yes. The vegetarian ketogenic diet is possible, but the foods must be selected with caution. Here are 5 useful tips for following a vegetarian ketogenic diet:

1. Keep your carbohydrates in check

In the traditional vegetarian diet, proteins are replaced by nuts, legumes, wheat, starches, etc. However, these have a high carbohydrate content, with the exception of nuts which can be consumed in moderate quantities.

The rest of the foods, however, must be eliminated from the diet. So no potatoes, corn, pasta or any derivative of flour, legumes, cereals.

2. Choose your protein source carefully

The types of proteins vary drastically depending on the category of vegetarianism you are in, as mentioned above. For some eggs and fish are accepted, while for others they are to be avoided absolutely.

The most common sources of protein in the vegetarian ketogenic diet are:

Nuts: in this case, nuts with a higher fat / carbohydrate ratio are preferable, such as macadamia nuts. For more information read our article on nuts.
Seeds: Chia seeds, flax seeds, pumpkin seeds etc.
Cheese: cheese is an excellent source of protein. The best types of cheese are: gorgonzola, parmesan and aged cheese in general, feta, goat cheese, buffalo mozzarella.

Products derived from soy are theoretically accepted in the ketogenic diet, but should be used sparingly, as soy is a powerful estrogenic.

3. Fill the plate with vegetables

For both lunch and dinner, it is recommended to have at least 3 servings of low-carb vegetables. These will help fill you up and integrate many nutrients.

Here is a list of low-carb vegetables:

Lettuce
Spinach
Asparagus
Avocado (technically a fruit)
Zucchini
Olives
Cabbage
Cauliflower
Peppers
Mushrooms
Broccoli
Green beans
Fennel
Brussels sprouts

4. Get more fats

Normally in the traditional ketogenic diet most of the fats are supplemented by animal proteins, therefore eliminating this type of protein it is necessary to add some fats.

This means using abundantly extra virgin olive oil as dressing, especially your vegetables or salad, raw. Olive oil is not recommended for cooking due to the free radicals it produces.

For cooking it is recommended to use butter, avocado oil e coconut oil. Even better than butter would be clarified butter (also known as ghee) which has a higher smoke point.

Another method to integrate more fat is through the so-called Bulletproof Coffee, which is a coffee in which fat is added. It is becoming popular for its cognitive benefits and because it is usually used as a breakfast replacement in intermittent fasting. The fats that are most often added to Bulletproof Coffee are: coconut oil, ghee and MCT Oil.

What are the risks of a vegetarian ketogenic diet?

The main risks of the vegetarian ketogenic diet are 3:

Difficulty in keeping carbohydrates low, due to excessive consumption of nuts or vegetables with medium carbohydrate content such as: peppers, peas, tomatoes and carrots.
The lack of omega 3, caused by the lack of fish in the diet, but also by proteins such as various nuts and seeds, which usually have a high Omega 6 / Omega 3 ratio. The ideal would be to have a 2: 1 ratio of omega 3 to omega 6 as Omega 3 are anti-inflammatory, while Omega 6 are pro-inflammatory.
Increase of estrogen, caused by the consumption of soy (and soy derivatives) and flax seeds.

To make up for the Omega 3 deficiency there are several alternatives to fish. For example the walnuts, flax seeds and chia seeds have an excellent content of Omega 3. The problem with flax seeds, however, is that they have a high amount of estrogen.

The absolute best (vegan) source of Omega 3 is seaweed. For example you can buy Spirulina supplements and Chlorella which have both Omega 3, but also vitamin B12, which is essential in a vegan diet.

Conclusions

Although the ketogenic diet is often associated with frequent consumption of meat and fish, the vegetarian version is absolutely possible.

The key to an optimal vegetarian ketogenic diet is protein. In fact, the choice of proteins is important, such as the use of fatter nuts - such as macadamia nuts - compared to more 'lean' nuts such as almonds. The use of dairy products such as aged cheeses also helps a lot in this type of diet.

Another important aspect to take into consideration are fats, since in the traditional ketogenic diet most of the fats derive from animal proteins. So it is important to have fat supplements such as olive oil, MCT Oil, coconut oil and avocado.

References

How to Follow a Healthy Vegetarian Keto Diet - Diet Doctor

Top Cheeses to Eat on Keto (and avoid) - Thomas DeLauer - YouTube

The Most Important Nutrient on a Vegan Keto Eating Plan - Dr. Eric Berg - YouTube