The most popular and anticipated diet, especially in India, has to be the Vegetarian Keto Diet, which serves more than just weight loss. But the most asked question has to be “Is Keto Diet for Vegetarians too?”
What Is Keto Diet?
The keto diet is based on the simple principle of depleting the carbohydrates, which are the body’s primary source of energy and enable it to burn fat for fuel instead, thereby maximizing weight loss.
When you consume foods that contain carbohydrates, the body converts those carbohydrates into glucose, or blood sugar, which it then uses for energy. Because glucose is the simplest form of energy for the body to use, it’s always used for energy before your body turns to stored fat for fuel.
On a keto diet, the goal is to reduce carbohydrate intake so that the body starts to break down fat for energy. When this occurs, fat is broken down in the liver, thereby producing ketones, which are by-products of your metabolism. These ketones are then used to fuel the body in the absence of glucose.
When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight.
This whole process is referred to as the term ketosis, a metabolic state that your body enters while you’re successfully on a keto diet.
Read More About Keto Diet Here.
What Is A Vegetarian Keto Diet?
The high-fat and low-carb diet have certainly created a lot of buzz in recent years. Although the diet usually contains animal products like meat, fish, and poultry. But that doesn’t mean that the diet is off-limits for our vegetarian ketoers.
Eating a plant-based diet, or even going all-out vegetarian, can be quite healthy. Vegetarians tend to be slimmer, have fewer chronic conditions, and live longer than their meat-eating counterparts. The diet can help you lose weight very quickly, even in a set timeframe.
It can also help to improve your cholesterol, blood pressure, and blood sugar levels. The keto diet puts the body into the fat-burning state of ketosis and requires followers to get 75 % of their daily calories from fat, 20% from protein, 5% from carbs.
This may seem a bit off to the carb addicted people in India, especially Vegetarians. They have grown up eating carbs more than anything else. Be it Chapati or Rice or any other carbohydrate-loaded Indian Cuisine. Now because of this, fitting in a keto diet can be a little challenging for us Indians.
However, our Indian meal plan includes a variety of vegetables and flours which are low in carbohydrates and blend well with the Vegetarians.
Benefits Of A Vegetarian Keto Diet
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Weight Loss
One of the first things people often notice when they’re in ketosis is that they’re no longer hungry all the time. In fact, research has shown that being in ketosis suppresses appetite. One study looked at people who lost weight by following a ketogenic diet for eight weeks and then reintroduced small amounts of carbs.
The researchers reported that levels of ghrelin (the “hunger hormone”) were suppressed in those who remained in ketosis, whereas those who were no longer in ketosis had higher ghrelin levels. Many people automatically eat less when they restrict carbs and are allowed as much fat and protein as they need to feel full.
Because vegetarian ketogenic diet suppresses appetite, decreases insulin levels, and increases fat burning, it isn’t surprising that they’ve been shown to outperform other diets intended for weight loss.
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Protects Against Chronic Diseases
Perhaps one of the biggest pros is the reduced link to numerous chronic conditions, Like Type 2 Diabetes, PCOS and Hypothyroidism as well as their common factors, such as insulin resistance, cholesterol, blood pressure, and BMI. Some studies suggest they can also help with brain health.
Other Benefits Of Vegetarian Keto Diet
- Reducing carbs to achieve ketosis lowers the risk of Heart Disease.
- Regulates Blood Sugar Levels.
- Control Cholesterol.
- Increases HDL Levels.
- Appetite Regulation.
- Improves Insulin Sensitivity by up to 75%.
- Improves all major symptoms of Metabolic Syndrome.
- Reduces the severity and progression of acne.
Downsides Of A Vegetarian Keto Diet
It’s not without its share of downsides, however.
- For one thing, the vegetarian keto diet can be extremely restrictive, which means that not everyone can follow it and keep it consistent.
- Transitioning into ketosis may provide some side effects, usually called the keto flu.
- Vegetarian diets require proper planning to ensure that you’re meeting your nutritional needs.
The vegetarian keto diet, by all means, is still very doable. It’ll require more brainpower and planning than the typical ketogenic diet, though, so it is suggested that you should consult with a Keto Expert so they can help you with a diet that is exactly based on your meal preferences.
It’s not only the reaction of your family members who will tell you eating that much fat will kill you, but going out with friends and folks for snacks and drinks is challenging because all they say is, “what options do you have on the diet anyway?”
You learn to work around it, but there’s a learning curve for sure. That learning curve involves figuring out which foods fit within the vegetarian and keto limitations.
Keto Vegetarian Meal Plan
This free 7 Day Vegetarian Keto Meal Chart is a simple way to lose weight quickly and easily.
| BREAKFAST | LUNCH | EVENING SNACK | DINNER | |
| MONDAY | Paneer Tikka | English Chaat | Bulletproof Coffee | Grilled Paneer |
| TUESDAY | Keto Poha | Mushroom Paneer | Green Tea + 5 Almonds | Keto Cucumber Salad |
| WEDNESDAY | Low Carb Tortilla + Palak Paneer | Shahi Paneer | Black Tea + Peanuts | Chickpea Salad |
| THURSDAY | Keto Upma | Paneer Makhani | Bulletproof Coffee | Chilli Paneer |
| FRIDAY | Buckwheat Porridge | Paneer Butter Masala | Green Tea + 5 Almonds | Malai Paneer Tikka |
| SATURDAY | Keto Poha | Achari Paneer | Lettuce Soup | Keto Pav Bhaji |
| SUNDAY | Keto Oatmeal | Kashmiri Paneer Masala | Black Tea + Peanuts | Vegetable Keto Curry |
Foods To Have On A Vegetarian Keto Diet
Keto-Friendly Vegetables
Vegetables are a staple part of our diet, as we complement them with almost every dish. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
Consumption of a good amount of Low Carb Vegetables nearly 300 – 400 g in a day helps with immunity, bone strength, digestion, and facial glow as well. So, before starting with low carb vegetables, it’s very important to know what comes under the term low carb.
So, here goes a list of all the low carb vegetables that can be a part of your Keto Diet:
1. Broccoli
It is a great source of vitamins K and C, a good source of folate (folic acid), and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.
2. Cucumber
It has zero fat, low-calories, making it an excellent snack for people looking to lose weight. So toss some cucumbers in salads or eat them as it is and add a dash of lemon juice, salt, and black pepper to stimulate weight loss.
3. Asparagus
It’s low in calories and a great source of nutrients, including fiber, folate, and vitamins A, C, and K. Additionally, eating asparagus has several potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes, and lower blood pressure.
4. Kale
It contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures
5. Spinach
It is rich in vitamins A, C and K, magnesium, iron, and manganese. Eating this leafy green veggie may benefit eye health, reduce oxidative stress, and reduce blood pressure levels among other health functions. Whether you like it or not, spinach is surely one veggie that you must include in your daily diet.
6. Mushroom
All types of edible mushrooms contain varying degrees of protein and fiber. They also contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.
7. Bell Peppers
They are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron. Along with being full of nutrients, Bell Peppers delivers a satisfying and low-calorie crunch with every bite.
8. Green Beans
Not only are green beans a nice, crunchy, low-calorie food but also they provide many key nutrients. Young, tender green beans are a good source of vitamin C, dietary fiber, folate, vitamin K, and silicon (needed for healthy bones, skin, and hair).
9. Tomato
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.
10. Lettuce
Although it’s low in fiber, it has high water content, making it a refreshing choice during hot weather. It also provides calcium, potassium, vitamin C, and folate. The nutrients in the iceberg lettuce can help you to meet the standard daily requirements for several vitamins and minerals.
11. Eggplant
It has a unique taste and texture making it an ideal ingredient in a variety of dishes. Eggplant is low in calories and sodium and is a great source of dietary fiber, potassium, and B vitamins.
12. Radish
High on Nutrients: Red radishes are packed with Vitamins E, A, C, B6, and K. Plus it’s high on antioxidants, fiber, zinc, potassium, phosphorous, magnesium, copper, calcium, iron, and manganese. And each of these is known to keep our body in good working condition.
13. Cauliflower
Cauliflowers are cruciferous vegetables that are naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.
14. Cabbage
Another cruciferous vegetable. A chemical in cabbage can protect against the negative effects of radiation. The sulforaphane found in cabbage may help protect against cancer. Half a cup of cooked cabbage contains 81.5 micrograms of vitamin K.
15. Zucchini
It is a good source of fiber, which is great for weight loss because it slows down the digestion of food and keeps you full for longer. It also has a high water content, which adds bulk to what you eat without extra calories.
Healthy Fats
1. Olive Oil
Rich in healthy Monounsaturated Fats, Olive oil contains large amounts of antioxidants, has strong anti-inflammatory properties. It may help to prevent strokes, is protective against heart disease, and is good for weight loss.
2. Coconut Oil
The fatty acids in coconut oil can encourage the body to burn fat, and they provide quick energy to the body and brain. They also raise HDL (good) cholesterol in the blood, which may help to reduce heart disease risk.
3. Avocados
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Although most of the calories in an avocado come from fat, don’t shy away!
4. MCT Oil
Taking MCT oil could have many benefits and very few risks. For starters, it contains fatty acids that can promote weight loss by reducing body fat, increasing fullness, and potentially improving your gut environment.
5. Avocado Oil
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Although most of the calories in an avocado come from fat, don’t shy away!
Read More About Healthy Fats Here
Nuts
1. Almonds
Almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss.
2. Walnuts
Rich in antioxidants, Walnuts are a super plant source of Omega-3s. It can decrease inflammation, promotes a healthy gut, reduces the risk of some cancers, supports weight control, and helps manage Type 2 Diabetes.
3. Cashews
Rich in protein and other nutrients, Cashews can boost your immune system and can offer some useful health benefits. Cashews are an excellent source of antioxidants that can help boost bone strength and heart health too.
4. Macadamia Nuts
They are high in healthy fats and may help those trying to lose weight. One serving of macadamia nuts also contains dietary fiber, protein, manganese, thiamin, and a good amount of copper. More than 75 percent of the fat that macadamia nuts contain is monounsaturated fat, which has health benefits.
5. Pistachios
Regularly eating nuts helps to reduce the risk of weight gain. Pistachios may be especially beneficial for those who wish to lose weight or maintain their weight thanks to their caloric values and fiber and protein content.
Seeds
1. Chia
High fiber and protein content in chia seeds can help you lose weight. Many health experts believe that chia seeds can aid weight loss. Its soluble fiber absorbs large amounts of water and expands in your stomach, which should increase fullness and slow the absorption of food.
2. Hemp
It is fiber-rich and a natural appetite suppressant, therefore it can help you feel full for longer and reduce hunger cravings. Simply adding four tablespoons of hemp seeds to your breakfast will help curb the excess hunger all day long.
3. Flax
Flaxseeds are rich in proteins. So, when you consume a teaspoon of flaxseeds, along with dietary fiber, the protein content suppresses your appetite. This prevents you from overeating, thereby helping you in losing weight.
4. Pumpkin seeds
It helps improve insulin regulation in diabetics and decreases oxidative stress. These seeds are a rich source of digestible protein that helps stabilize blood sugar levels. This is one of the best snacks to lose weight.
Nut Butters
1. Almond Butter
Not only is it indulgent in taste, but it comes packed with protein, fiber, and good fats, as well as vitamin E, magnesium, and potassium. However, its health benefits may extend further than previously thought.
2. Peanut Butter
It is a good source of protein that can promote the feeling of fullness and result in fat loss. It may also reduce your appetite and help you consume limited calories. This will help you lose weight. You may also experience better metabolism with the consumption of peanut butter.
3. Pecan Butter
It is high in fat and calories, hence best for the keto diet and packs a powerful punch in the way of several vitamins and minerals like vitamins A and E, magnesium, and potassium. Pecan butter is also one of the richest nut butter in manganese.
4. Hazelnut Butter
Full-fat Dairy Products
1. Yogurt
Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota. These can offer protection for bones and teeth and help prevent digestive problems.
2. Cheese
It is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. Cheese made from the milk of 100 percent grass-fed animals is the highest in nutrients and also contains omega-3 fatty acids and vitamin K-2.
Proteins
1. Cottage Cheese
Rich in protein, Cottage Cheese strengthens bones and teeth, maintains blood sugar levels, good for heart health, improves digestion, and boosts weight loss.
Low-carb Fruits
1. Lemons
They contain a high amount of vitamin C, soluble fiber, and plant compounds that give them several health benefits. Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer.
2. Raspberries
They are low in calories but high in fiber, vitamins, minerals, and antioxidants. They may protect against diabetes, cancer, obesity, arthritis, and other conditions and may even provide anti-aging effects.
3. Blackberries
There’s an argument to be made for calling blackberries a superfood. They’re high in beneficial vitamins and minerals, fiber, and antioxidants. They’re low in calories, carbs, and fat. Blackberries are also versatile and easy to add to your diet.
4. Strawberries
They’re an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium. Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.
Foods To Avoid On A Vegetarian Keto Diet
There’s no getting around this one. You will fall out of ketosis as soon as you introduce carbohydrates to your system and the body will start using them preferentially for fuel over fats.
Foods high on sugars and carbs can very quickly get you out of ketosis and can hamper the progress that you’ve made so far. The keto diet is based on the principle to deplete carbs and eating more than what is required by your body can turn it the other way round for you.
Completely avoid these foods to keep up with your Keto Diet at all costs!
- Artificial Sweeteners and Milk.
- High in carb fruits like Bananas, Pineapples, Tangerines, and Grapes.
- Grains, Legumes, Rice, and Quinoa.
- Potatoes and Processed Foods.
- White/Brown Bread
- Refined oils
Also, always check labels for any food first. Avoid anything that has added sugar or starch as an ingredient, watching for different names like dextrose, maltodextrin, maple syrup, honey, corn syrup, cornstarch, potato flakes, etc. Sometimes you’ll be surprised where you might find added sugars.
Foods Common To Indians But To Avoid On Keto Diet
- Artificial Sweeteners and Milk.
- High in carb fruits like Bananas, Pineapples, Tangerines, and Grapes.
- Grains, Legumes, Rice, and Quinoa.
- Potatoes and Processed Foods.
- White/Brown Bread
- Refined oils
Vegetarian Keto Recipes To Satiate Your Hunger
Looking for some vegetarian recipes to lose weight? WE GOT YOU! Before we get into the recipes, let’s cover some basics. Become aware of the amount and type of food you consume. Make sure to keep yourself replenished on electrolytes with pink
Himalayan salt and inculcate healthy fats such as ghee, butter, coconut oil, avocado oil into your diet. Don’t eat heavy meals and try to stick to the below meal plan dedicatedly.
Paneer Tikka
Recipe:
- Marinate 100 g paneer cubes, 1/2 diced onion, 35 g capsicum with 2 tbsp hung curd, 1/2 tsp turmeric, ½ tsp carom seeds, 1/2 tsp black pepper powder, ½ tsp cumin powder, ½ tsp chaat masala, ½ tsp garam masala, ½ tsp ginger- garlic paste, ½ tsp salt for 1 hour.
- Arrange paneer and vegetables on a skewer/ toothpick.
- Brush ghee/ butter (1 tbsp ) on a non-stick pan, cook from all sides. Else, bake it for 15 mins at 240 c.
Nutritional Value: Total Calories- 436 kcal, Carbohydrates- 4 g, Protein- 22 g, Fats- 36 g
English Chaat
Recipe:
- Finely chop 50g bell peppers, 5 mushrooms, 50g green beans, 50g broccoli/ cauliflower.
- Add 20g butter in a non-stick pan along with the chopped vegetables.
- Now add 10 almonds and 5 walnuts to the pan and sauté for 5 mins.
- To this, add paneer cubes ( 100 g ) and sauté for 2 mins.
- Squeeze 1/2 lime, sprinkle salt and chat masala.
Nutritional Value: Total Calories- 426 kcal, Carbohydrates- 2.5 g, Protein- 23 g, Fats- 36
Bulletproof Coffee
Recipe:
- Add a tsp of instant coffee powder to 1 cup of water.
- To this, add a teaspoon of coconut oil to it when it starts to boil.
- Let it simmer for a few minutes, add the artificial sweetener.
Nutritional Value: Total Calories- 45 kcal, Carbohydrates- 0, Protein- 0, Fats- 5 g
Grilled Paneer
Recipe:
- Heat a heavy flat frying pan on low medium heat, add the 1 tbsp butter/ghee into the warm frying pan. Spread the paneer cubes over fat. Grill the paneer from both sides.
- Use the same pan and grill the bell pepper and tomatoes, for about 2 minutes stirring occasionally.
- In a bowl toss the paneer ( 100 g ) with spice mix ( pink Himalayan salt, ½ tsp black pepper, ¼ tsp roasted cumin powder, ½ tsp chili powder, 1 green chili and 5 ml lemon juice).
- Serve the grilled paneer with a side of bell pepper ( 35 g ) and tomatoes (40 g ). Enjoy a healthy and delicious appetizer.
Nutritional Value: Total calories- 410 kcal, Carbohydrates – 2.5g, Protein- 19 g, Fats- 36 g
Read For More Vegetarian Keto Recipes Here
In A Nutshell
Don’t be afraid of experimenting with the foods you like. Try to mix things up, use spices and herbs you have not tried earlier, and exploring new recipes. Don’t forget to tell your friends that the Vegetarian Keto Diet is possible!
We hope you found this free vegetarian keto diet chart easy and helpful. Follow this plan diligently to kickstart your keto and reap the benefits.
To lose weight, transforming yourself into a healthier version, and maintaining the weight, subscribe to Keto India for a personalized keto consultation. Good luck on your weight loss journey! Stay tuned for more such health content! Also, don’t forget to follow us on Instagram for the daily dose of Ketogenic Diet, Health, and Wellness!
