Vegetarian and ketogenic diets are two of the best-known diet plans that people follow today. The vegetarian keto diet is the diet mostly followed by 40% of Indians. It is the most preferred diet in India. So, let’s talk about what is a vegetarian keto diet and the benefits of a vegetarian keto diet one can see.
Vegetarian Keto Diet-
A healthy vegetarian keto diet should consist of healthy fats, non-starchy vegetables, nuts, seeds, herbs and seasonings, low-carb fruits, protein, and full-fat dairy products. Because Keto it’s a low-carb diet, going on a keto diet usually means that you have to get 70 percent of your daily calories from fat, which may come from dairy, meat, fish, or oil. Being on a vegetarian keto diet, however, takes away all of that, and instead relies on healthy fats to make up for it. This may come from nuts, seeds, avocados, coconut oil, and eggs.
Benefits of Vegetarian Keto Diet-
1)Promotes weight loss-
Both keto and vegetarian keto diets are associated with weight loss. One large review of 12 studies showed that those following a vegetarian diet lost and also, in a 6-month study in 74 people with type 2 diabetes, vegetarian diets promoted both weight and fat loss more effectively than traditional low-calorie diets. Similarly, a 6-month study of 83 people with obesity found that a keto diet resulted in notable reductions in weight and body mass index (BMI), with an average weight loss of 31 pounds (14 kg). This diet’s high portion of healthy fats may also keep you feeling fuller for longer to reduce hunger and appetite.
2)Protects against chronic diseases–
Vegetarian diets have been linked to lowering the risk of several chronic conditions. n fact, studies tie them to a lower risk of cancer and improved levels of several heart disease risk factors, including BMI, cholesterol, and blood pressure
The keto diet has also been analyzed for its effects on disease prevention. In a 56-week study of 66 people, the keto diet led to visible reductions in body weight, total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar, all of which are risk factors for heart disease
Some studies suggest that this diet may safeguard brain health and help treat Parkinson’s and Alzheimer’s diseases
2)Supports blood sugar control-
Vegetarian and keto diets each control blood sugar levels. A review of six studies connected vegetarian diets to a remarkable reduction in levels of HbA1c, a marker of long-term blood sugar control. What’s more, a 5-year study in 2,918 people determined that switching to a vegetarian diet reduced diabetes risk by 53%Meanwhile, the keto diet may improve your body’s blood sugar levels and increase its sensitivity to insulin, a hormone involved in blood sugar control.
Downsides of the Vegetarian Keto Diet
It’s not without its share of downsides, however. The vegetarian keto diet can be extremely restrictive, which means that not everyone can follow it and keep it consistent. It’s also not suitable for both pregnant women and children. Lastly, shifting into ketosis may provide some side effects, usually called the keto flu.
Foods to Eat –
A healthy vegetarian keto diet should incorporate a variety of healthy fats, non-starchy vegetables, and protein sources such as:
- Non-starchy vegetables: spinach, broccoli, cauliflower, mushrooms, kale, zucchini, and bell peppers.
- Healthy fats: Coconut oil, Olive oil, avocados, MCT oil, and avocado oil.
- Nuts: almonds, walnuts, macadamia nuts, cashews, pistachios, and Brazil nuts
- Seeds: chia, flax, hemp, and pumpkin seeds
- Nut butter: almond, peanut, pecan, and hazelnut butter
- Full-fat dairy products: milk, yogurt, and cheese
- Protein: eggs, cottage cheese, tofu, tempeh, spirulina, natto, and nutritional yeast
- Low-carb fruits (in moderation): berries, lemons, and limes.
Foods to Avoid-
High-carb foods like grains, legumes, starchy vegetables, and fruits are permitted only in small amounts, as long as they fit into your daily keto diet.
You should eliminate the following foods:
- Meat: beef, pork, lamb, goat, and veal
- Poultry: chicken, turkey, duck, and goose
- Fish and shellfish, salmon, tuna, sardines, and lobster
Here are some foods that you should limit:
- Starchy vegetables: potatoes, beets, parsnips, yams, carrots, and sweet potatoes
- Sugar-sweetened beverages: sweet tea, sports drinks, juice, soda, and energy drinks
- Grains: rice, bread, quinoa, oats, millet, rye, barley, buckwheat, and pasta
- Legumes: beans, peas, lentils, and chickpeas
- Fruits: bananas, oranges, apples, berries, melons, apricots, plums, and peaches
- Condiments: honey mustard, barbecue sauce, ketchup, marinades, and sweetened salad dressings
- Sweeteners: white sugar, brown sugar, honey, maple syrup, and agave nectar
The Benefits of the Vegetarian Keto Diet are very health-boosting. It can help lower blood sugar and insulin levels in the body and promote healthy weight loss. It might also reduce the risk of major health issues like certain cancers, heart disease, epilepsy, Alzheimer’s, and Parkinson’s. So, Transform your diet with plant-based foods and become a healthier you!
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