Keto Diet Meal Plan for Vegetarians to Weight Loss |
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Vegetarian and ketogenic diets have been studied extensively for their health benefits. The ketogenic, or keto, diet is a high-fat, low-carb diet that has become especially popular in recent years. Although it usually contains animal products like meat, fish, and poultry, it’s possible to adapt it to fit a vegetarian diet.
What is the vegetarian keto diet?. The vegetarian keto diet is an eating plan that combines aspects of vegetarianism and keto dieting. Most vegetarians eat animal products like eggs and dairy but avoid meat and fish. Meanwhile, the ketogenic diet is a high-fat diet that limits carb intake to 20–50 grams per day. This ultra-low-carb intake prompts ketosis, a metabolic state in which your body starts burning fat for fuel instead of glucose. On a traditional ketogenic diet, around 70% of your total daily calories should come from fat, including sources like oils, meat, fish, and full-fat dairy. However, the vegetarian keto diet eliminates meat and fish, relying instead on other healthy fats, such as coconut oil, eggs, avocados, nuts, and seeds. Health benefits. Although no studies examine the specific benefits of the vegetarian keto diet, plenty of research exists on the two parent diets. Promotes weight loss. Both vegetarian and ketogenic diets are associated with weight loss. One large review of 12 studies showed that those following a vegetarian diet lost an average of 4.5 pounds (2 kg) more than non-vegetarians over 18 weeks. Also, in a 6-month study in 74 people with type 2 diabetes, vegetarian diets promoted both fat and weight loss more effectively than traditional low-calorie diets. Similarly, a 6-month study in 83 people with obesity found that a keto diet resulted in significant reductions in weight and body mass index (BMI), with an average weight loss of 31 pounds (14 kg). This diet’s high amount of healthy fats may also keep you feeling fuller for longer to reduce hunger and appetite. Protects against chronic diseases. Vegetarian diets have been linked to a reduced risk of several chronic conditions. In 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 studied for its effects on disease prevention. Here is a Sample meal plan. This five-day sample meal plan can help kickstart a vegetarian keto diet. Monday Breakfast: smoothie with full-fat milk, spinach, peanut butter, MCT oil, and chocolate whey protein powder Lunch: zucchini noodles with tempeh meatballs and creamy avocado sauce Dinner: coconut curry made with olive oil, mixed veggies, and tofu. Tuesday Breakfast: omelet made with coconut oil, cheese, tomatoes, garlic, and onions Lunch: cauliflower-crust pizza with cheese, mushrooms, diced tomatoes, olive oil, and spinach Dinner: salad with mixed greens, tofu, avocados, tomatoes, and bell peppers. Wednesday Breakfast: Tofu scramble with olive oil, mixed veggies, and cheese Lunch: cauliflower mac and cheese with avocado oil, broccoli, and tempeh bacon Dinner: frittata with coconut oil, spinach, asparagus, tomatoes, and feta. Thursday Breakfast: Greek yogurt topped with walnuts and chia seeds Lunch: taco lettuce wraps with walnut-mushroom meat, avocados, tomatoes, cilantro, sour cream, and cheese Dinner: zucchini pizza boats with olive oil, marinara, cheese, spinach, and garlic. Friday Breakfast: keto oatmeal with hemp seeds, flax seeds, heavy cream, cinnamon, and peanut butter Lunch: baked egg avocado boats topped with chives, coconut bacon, and paprika Dinner: cauliflower fried rice made with coconut oil, veggies, and tofu. Vegetarian keto snacks. Here are a few simple snacks that you can enjoy between meals: zucchini chips celery with peanut butter roasted pumpkin seeds flax crackers with sliced cheese mixed nuts chia seed pudding topped with unsweetened coconut full-fat cottage cheese with black pepper full-fat Greek yogurt with walnuts Here is the bottom line. The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and seafood. Independently, vegetarian and keto diets may promote blood sugar control, weight loss, and several other benefits. Nonetheless, this diet may increase your risk of nutritional deficiencies and hasn’t been studied on its own. Still, if you are vegetarian and interested in trying keto — or already following keto and curious about going meat-free — it’s definitely possible to combine both. Thanks for watching Don't forget to SUBSCRIBE to our Channel and click the Bell icon so you get notified on all our future uploads Credit source: https://www.healthline.com/nutrition/vegetarian-keto-diet-plan#diet-basics #ketodietmealplanforweightlossvegetarian This presentation contains images that were used under a Creative Commons License. Click here to see the full list of images and attributions: https://link.attribute.to/cc/479001 |