If you’re vegetarian and want to follow a keto diet, there’s a big difference between eating a diet that includes some keto-friendly foods (like avocado, nuts and dark chocolate) and following a diet that is high in fat and low in carbs while still maintaining a vegetarian lifestyle.
The good news is that it is possible to follow the keto diet as a vegetarian. You will need to make some changes to your eating habits, but it’s not impossible. Here are some tips for making sure you get all the nutrients you need from your food & help you follow a vegetarian keto diet:
Eat lots of vegetables. Vegetables are an important part of any healthy diet, but especially if you’re following a vegetarian keto diet. Vegetables are packed with vitamins, minerals, and antioxidants, which help keep your body healthy. Some vegetables have more carbs than others though — so be careful which ones you choose. Aim for leafy greens like spinach or kale as well as cruciferous vegetables like broccoli and cauliflower. Other good choices include mushrooms and bell peppers. Fiber is important for gut health so aim for at least 20 grams per day from vegetables alone (and even more if you eat fruit). Vegetables are rich in fiber and other nutrients, so they can help you feel full without adding too many carbs to your meal plan. Choose vegetables with lower carb counts like broccoli, spinach, and mushrooms over starchy vegetables like carrots and potatoes.
Choose high-protein foods over low-fat ones when possible. High-protein foods include eggs, nuts and seeds, beans, lentils, and tofu (soybean curd). These foods have fewer carbohydrates than low-fat options like fruits and vegetables, but still provide plenty of protein that helps you feel full longer.
Choose high-fat foods such as avocado or olive oil instead of low-fat options like salad dressing when possible.
Making sure you get enough nutrients is important when you're following a strict diet. You may find that you need to tweak your keto macro ratio or integrate other practices into your routine, but hopefully, the vegetarian keto approach will help make those shifts easier.