We must know, that a Ketogenic Diet is centered around bringing the body into a ‘natural state of Ketosis.’
It is high in fat, moderate in protein and extremely low in carbs. With less than 50g of net carbs a day that your body is bound to enter ketosis, meaning your body will use fat for fuel, as opposed to glucose, that is the most important energy source of high carb diets.
Are you wondering that, is there scope for a vegan ketogenic diet?
Of course there is.. Cutting down carbohydrates is and increasing consumption of healthy fats and protein might be leaving you baffled about which foods to pick and which ones to cut down!
You might have heard that most of the protein and fat content might come from animal sources, but that’s not true. You will not be deprived of reaping the benefits of a “Keto diet’ just coz you’re vegetarian!
Keto VEGETABLES : Try to stick to green leafy vegetables and avoid root vegetables to keep your daily carbohydrate intake low.
Arugula (Rocket) Artichokes Asparagus
Bok Choy Broccoli
Brussels Sprouts Butterhead Lettuce Cabbage
Chicory Greens Chives
Cucumber Dandelion Greens Eggplant (Aubergine) Endives
Leafy Greens (Various Kinds)
Mushrooms (All Kinds) Mustard Greens
Peppers (All Kinds) Pumpkin Radicchio Radishes
Seaweed (All Sea Vegetables) Shallots Spaghetti Squash Spinach
Swiss Chard Tomatoes Turnip Greens Watercress Zucchini
FERMENTED VEGETABLES Kimchi Sauerkraut
Most fruits are off limits on a ketogenic diet. Some small amounts of berries are considered ok, but watch how much you eat!
Avocado Blackberry Blueberry
Cranberry Lemon Lime
Raspberry Strawberry Olives
Fats play a huge part in the ketogenic diet (they make up the majority of your calorie intake), so make sure you’re taking in plenty of healthy fats.
Avocado Oil, Ghee, Coconut Oil Lard
Olive Oil, Macadamia Oil, Red Palm Oil
Walnut Oil (small amounts), Sesame Oil (small amounts), MCT Oil , Flax seed oil (linseed oil)
- Organic Tempeh
- Organic Tofu
- Black beans
- Chia seeds
- Pumpkin seeds
NOTE: If you include Soy in your diet, then look for a non GMO option.
NUTS AND SEEDS
Walnut Oil (small amounts) Sesame Oil (small amounts) MCT Oil
Almonds Hazelnuts Macadamias Pecans
Pine Nuts Pistachios Pumpkin Seeds Flax Seeds
Psyllium Seeds Hemp Seeds Sesame Seeds Sunflower Seeds Walnuts Cashews
Various Nut Butters
Do Not Eat
- Grains – wheat, corn, rice, cereal, etc.
- Legumes — lentils, black beans, peas, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
Now you can easily prepare shopping/grocery lists.
It not much of a hassle. Thera are ample of vegetarian recipes available which are keto friendly.
If you’re overweight and are a strict vegetarian, you can follow the keto diet easily too.
Next thing is vegetarian friendly supplements. They are also available so that you do not lose out on, being nutritionally fortified and full on energy during keto.
Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement with may pure vegetarian varieties get you into the state of Ketosis effectively, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.