Just like the regular version of the keto diet, the vegetarian keto diet relies on your food choices to put your body into ketosis. “If you are going to try this diet, I recommend healthy fats such as nuts and seeds as well as avocados. These are rich in unsaturated fats. Try to limit cheese and other saturated fats, as they are not good for our cardiovascular system,” Bailey explains.

Here, we’ve broken down our protein grocery list into animal and plant sourced — so depending on where on the plant-based eating spectrum you find yourself, you have ample choices available. If you go for soy products, try to stick to non-GMO and organic options, and pick ones that are fermented as they are even more abundant in nutrients (think organic tempeh).
One of the more popular diets trending nowadays is the ketogenic diet. The diet requires you to reduce your carbohydrate intake and in turn, increase your fat intake. The aim of the diet is to get your body to use fat instead of glucose as energy and fueling your body until the next meal. Apart from weight loss, the ketogenic diet has been found to be helpful in managing blood sugar levels, reduces the risk of obesity, epilepsy, Alzheimer's disease, polycystic ovary syndrome and even some types of cancer. Some healthy foods to consume on a keto diet are starchy vegetables, coconut oil, cheese, sour cream, avocado, meat and poultry and high-fat dairy products.
As I'm sure you've heard time and time again, a keto diet is a high fat, moderate protein, low carb diet. On a vegetarian keto diet, hitting your macros, especially protein, can be more of a challenge than for those who eat meat. Maybe you're not a fan of protein powders or the vegetarian meat substitutes you like are high in carbs. So, what options do you have?
Opting for high-fat plant foods like avocados, coconuts, and nut butters is one way to meet your keto macros on a vegetarian ketogenic diet. Making sure you're eating high-quality protein is also important. But one of the biggest concerns on a vegetarian ketogenic diet is omega-3 fatty acids intake. These essential nutrients are difficult to obtain on plant-based diets, so make sure to eat foods rich in this fatty acid or go for supplements.
Sugars and processed carbs have an interesting effect on your hunger. The sharp rise in blood glucose causes your body to release tons of insulin, causing your blood sugar to then dramatically drop. This "sugar crash" leaves your body telling you that you need more energy, since your blood sugar is low. Carbs make you hungrier. This leads to a very dangerous cycle of overeating that can lead to prediabetes and insulin resistance.
Weight loss doesn’t always mean cutting down on things. In fact, adding in more fruits and vegetables helps you stay fuller, longer, with less calories and more nutrition. To lose weight without feeling hungry, eat at least one serving of fruit or vegetables with every snack and two with meals, recommends Rachel Begun, a registered dietitian and food industry consultant in Rye Brook, N.Y.
Still, Mass is hesitant to recommend this way of eating. “I don’t see many benefits to going keto vegetarian,” she says. The major concern is nutritional deficiencies. As Medline Plus notes, vegetarians already are at risk of being deficient in vitamin B12, vitamin D, zinc, iron, calcium, omega-3 fatty acids, and protein. Keto then puts more restrictions in place, further increasing the likelihood of being deficient in some of these nutrients. For example, breakfast cereals, which are usually rich in vitamin B12, are not allowed on keto.
This low carb, high protein vegan keto recipe is the perfect go-to when you’re looking for an afternoon snack that’s both filling and satisfying. Gluten-free and high in healthy fats, it’s also one of the easiest keto recipes you’ll come across. Just mix, spread, and bake – what could be simpler? Make several batches at once and keep them on hand for snacking emergencies!
The percent in carbs that will put you into ketosis is different for each individual. I don’t think there is an established scientific maximum amount that allows ketosis for all. In addition, the 43% in calories of fat of this meal plan is a long way from the 70% fat of a strongly ketogenic diet. However, the 29% protein is in line with a moderate protein ketogenic diet. To sum up, this meal plan is on the border of ketogenic at best. You would have to see if you can actually pink a urine stick on this diet. It’s an oxymoron to have a diet that is low carb and high carb at the same time!
“The most rewarding part of running for me is the feeling of accomplishment that comes with it, and pushing myself beyond what l ever thought was possible. It has been rewarding to see a transformation in my body, and to feel a transformation mentally and emotionally. My husband sporadically runs and he used to tell me that I should run, too. At the time, I was more than 100 pounds overweight, and that seemed like a ridiculous thing to say. I recall telling my husband back then that, ‘I will never run.’ I laugh now because he rarely runs, and I run all the time.”

Great question. Since a vegan diet is even more restricted in terms of low-carb foods, keto as a vegan is highly impractical and takes a lot more thought. However, you can still consume plenty of fats if you stick to healthy oils, nuts/nut butters, avocados, seeds/seed butters, and coconut as your sources while making sure you get enough protein too.
Preliminary studies have also linked the keto diet to certain diseases, including diabetes. A study published in September 2016 in the Journal of Obesity and Eating Disorders, for instance, found the presence of ketones in the blood can lower HbA1c levels, potentially by way of ketone bodies decreasing glucose metabolism, and benefit people with type 2 diabetes.
“If you were only to do cardio and diet, you’d lose weight, but your metabolism would be compromised. Resistance training has a protein-sparing effect in that it doesn’t like for protein to be metabolized for energy. Cardio doesn’t make the same distinction — if you’re running and you’ve burned up all your carbohydrate stores, your body will start leeching from your fat and protein stores,” Sharp explains.
“I have met the most amazing and supportive runners over the past year from all over the world who have become life long friends of mine. They helped me out and answered all the questions I had when I first started running. The highlight and most rewarding part of running for me is getting to run with my daughter Amanda. I have always supported her in her running over the years, but I never thought we would ever get to run together. Now, we run occasionally in the mornings, and do long runs together on weekends. The biggest highlight was running the Hershey Half together in October in 2:29 the day before my 56th birthday.”
How can I print off a copy of this to take to grocery store so I don’t have to hand write every item? Seeking healthier form of Keto that the Cardio Dr will allow with stents in place…does NOT WANT many saturated fats so thinking that vegetarian or even vegan may be the way to achieve compliance and wt loss. I have lost 30 since stent placement 2 years ago but have stalled out and asked about KETO – met a lot of resistance but agreement if I can get sat.fats down in my choice of foods.
Tofu and meat substitutes - Soy products are a bit controversial in the keto community. Some dieters claim that phytoestrogens and antinutrients in soy could have a negative effect on health and nutrition. On the other hand, soy is a rare plant source of all essential amino acids, making it a valuable vegan-friendly food. While soy milk may be high in carbs, tofu only has around 2 grams net carbs in a 7 oz. serving.
“After giving birth, I was ready to start finding myself again. Two hours after surgery, I was up out of the hospital bed walking laps around the hospital. I was released a day early and on a mission to keep going. There is this local park in my hometown, and one lap around the circle is exactly one mile. So everyday I started out barely able to walk a full mile around the park. Everyday that mile got easier, and that mile turned into two miles, and those two turned into three. Then one day I decided to try to run instead of walk. Those runs got longer and easier, and eventually I was running those three miles instead of walking them.”
The examination on vegan keto diets is constrained, yet narratively, MacDowell says she saw a bunch of positive changes once she began following the diet. “I discovered that in addition to the fact that I lost weight rapidly [though in a solid measure of time], I additionally have seen things like joint agony was vanishing, my processing was normalizing, easily overlooked details that I didn’t at all expect,” MacDowell says.
Important disclaimer: Throughout this article, I have linked to various products and ingredients that I have tried or used. Purchases made through some of these links provide me a small kickback which is used to produce more awesome articles like this one….and to fuel my stevia & meat substitute addictions. That said, all endorsements are truly my own and are what I personally recommend. Thanks for your support!

“There is no secret. The only thing that I did differently was stay committed. I made a promise to myself not to give up and even when I wanted to quit, or when I messed up I just kept pushing. I took on a low-carb diet and started to run consistently. I also joined a weight loss clinic named Transform Institute, which gave me the tools and support that I needed.”
If you follow our 5-step plan, eating good-quality vegetarian protein sources and plenty of very-low-carb vegetables, you should manage your micronutrient intake well on a keto vegetarian diet. If you want to be extra sure, eating a range of the following nutrient-dense foods on a daily basis will ensure that you provide your body with the range of micronutrients that keto vegetarians are most at risk of being deficient in.
By this point you’ve probably been hearing that buzzword around your neighborhood, family, social media or workplace – “keto”. The word is simply short for the ketogenic diet, growing incredibly in the last few years for its powerful ability to help one increase their brain clarity, increase their energy and all the while, decrease their body fat (read more about it here). Many are drawn to its high-fat low-carb ways that allow bacon and eggs to be a part of their regular intake. However, that makes it a challenging diet to adhere to when you’re part of a vegan or plant-based lifestyle. Good news is, it’s a misconception that this is a meat-based diet. The keto diet, while focused on taking in a low amount of carbs and high amount of fats, it’s also dependent on a steady flow of good proteins, as well. Vegans have been thriving for decades with protein alternatives to meat, and fat alternatives to dairy, therefore, the keto diet is no exception. Regardless, many feel lost when trying to even wrap their heads around doing a vegan keto diet, so we are taking a look today at some key foods that are both vegan, and keto diet approved!
You know you probably shouldn’t, but sometimes you eat in front of the TV or computer. But do you know how much it affects your waistline? Studies show that we eat around 40 percent more when watching TV and we’re more likely to eat junk food while distracted. To lose weight without major sacrifice, power down your TV, computer or smart phone during dinner and concentrate only on your meal.
The ketogenic diet puts the body into the fat-consuming condition of ketosis and expects devotees to source 80 to 90 percent of their day by day calories from fat, 5 to 15 percent from protein, and 5 to 10 percent from carbs. Most Americans get about a portion of their day by day calories from carbs, so this is a noteworthy move from the run of the mill American diet.
"I weighed 200 pounds when I had to get a hysterectomy in 2011 to undo damage caused by an infection. Afterward, I was lethargic and gained 53 pounds. I was put on two different medications for high blood pressure and another one for acid reflux, plus I had high cholesterol and was prediabetic. I was also having heart palpitations, so I went to a cardiologist and was diagnosed with sleep apnea and put on an oxygen tank at night. My family doctor told me that my sleep apnea would probably go away if I lost weight." Faster fat burning secret is caloric deficit. The maximum of 1200 calories per day in each of the three days to look better in a bathing suit.
×