Brenda Khan
The keto diet is a high-fat, low-carb approach to eating that has gained popularity in recent years. It involves sourcing 80 to 90 percent of daily calories from fat, 5 to 15 percent from protein, and 5 to 10 percent from carbohydrates. While meat is a cornerstone of the traditional keto diet, it is possible to follow a vegetarian keto diet. This requires careful planning to ensure nutritional needs are met and typically involves plant-based fats like avocado, coconut, and olive oil, as well as low-carb proteins like tofu, seitan, and eggs.
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What You'll Learn
Vegetarian keto is possible
Vegetarians can follow a keto diet by eating protein-packed veggies and pairing them with high-quality fats. It's important to be aware of nutritional deficiencies, and to plan meals accordingly. For example, vegetarians can eat eggs, which are a good source of protein and fat, and berries, which are lower in carbs than other fruits.
There are some challenges to a vegetarian keto diet. The keto diet is already restrictive, and vegetarians will need to cut out carb-heavy foods like pasta, crackers, and rice, which are commonly used as meat substitutes. It's also important to be cautious of faux-meat products, which may contain added sugar or be unexpectedly high in carbs.
However, with proper planning, vegetarians can enjoy a delicious and healthy keto diet, and may even benefit from increased consumption of healthy plant-based fats like avocados, olives, and nuts.
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Focus on plant-based fats
The keto diet is a low-carb, high-fat, and moderate-protein eating plan. The traditional keto diet is heavily meat-based, but it is possible to follow a plant-based keto diet. The plant-based keto diet focuses on obtaining healthy fats from plant-based sources like avocados, coconuts, olives, and nuts.
On the plant-based keto diet, 60-75% of your calories should come from fat. To meet this requirement, you can include a variety of plant-based fats in your diet. Avocados, avocado oil, and extra virgin olive oil are excellent sources of healthy fats. Olives are loaded with heart-healthy fats and also contain vitamin E and various plant compounds that offer additional health benefits.
Nuts and seeds are also a great way to add plant-based fats to your diet. Nuts like pecans, walnuts, macadamia nuts, pistachios, and almonds are good choices. Just be mindful of the carb and calorie content, as it varies among different types of nuts. When it comes to seeds, chia seeds, flax seeds, hemp seeds, and pumpkin seeds are excellent sources of healthy fats and fiber.
Other plant-based sources of healthy fats include coconut cream, coconut yoghurt, and plant-based milk like coconut milk and almond milk. You can also use nut butters and seed butters in smoothies, sauces, and marinades. Sugar-free cacao butter and powder are another way to add healthy fats to your diet, and dark chocolate is a good option to satisfy your sweet tooth.
By focusing on these plant-based sources of healthy fats, it is possible to follow a keto diet without consuming meat. This approach not only provides a variety of nutritional benefits but also allows for a more extensive nutrient-dense diet over time.
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Choose low-carb proteins
It is possible to stick to the keto diet without eating meat. The keto diet is about cutting carbs and eating more fat, and there are plenty of non-meat foods that are high in fat.
When choosing low-carb proteins, it is important to consider the carbohydrates in some protein-containing foods. For example, nuts, some processed meats, tofu, and certain vegetarian/vegan meat substitutes contain carbohydrates.
- Opt for whole foods like fish, poultry, eggs, and cheese. These foods provide quality protein and are generally lower in carbs. One egg or one ounce of these other sources listed will provide you with about the same amount of protein—around 7 grams.
- If you choose to include nuts in your diet, be mindful of the type of nut and its carbohydrate content. For example, macadamia nuts have 4 grams of carbs per ounce, while cashews (which are not technically nuts) have 9 grams of carbs per ounce.
- Consider using protein powders to supplement your diet. While you can likely meet your protein needs through food alone, protein powders offer a convenient way to increase your intake. Look for protein powders with less than 10 grams of carbohydrates per serving, and choose third-party tested products to ensure purity and potency.
- If you are a vegetarian, vegan, or pescatarian, you can still follow a ketogenic diet. Focus on high-fat, plant-based foods like avocados, olives, avocado oil, extra virgin olive oil, coconut cream, nuts, and seeds.
- Be mindful of your total carb intake. The keto diet restricts total carb intake to less than 50 grams per day. Choose protein sources that fit within this limit.
- Aim for a protein intake of 1.2 to 2.0 grams per kg of reference body weight or ideal body weight. This range has been shown to preserve muscle mass and provide health benefits for those on low-carb diets.
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Be cautious of faux meat
It is possible to follow a keto diet without eating meat. However, it requires careful planning to ensure you are not missing out on essential nutrients.
Meat is a staple of the ketogenic diet as it is a source of lean protein and contains no carbohydrates. However, you can shift your staples to healthy plant-based fats like avocados, olives, avocado oil, extra virgin olive oil, coconut cream, nuts, and seeds. These plant-based options are rich in healthy fats and provide essential nutrients.
It is important to prioritize healthy fats like monounsaturated and polyunsaturated fats found in olive oil, avocado, and fatty fish to promote heart health. Additionally, make sure to include fruits and vegetables to feed the gut-loving bacteria and help them thrive.
Remember, the keto diet is not suitable for everyone, and it is best practiced as a short-term diet. Consult with a healthcare professional or a registered dietitian to ensure that any dietary changes are safe and suitable for your individual needs.
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Prioritise healthy fats
It is important to prioritise healthy fats on the keto diet, as the diet is all about cutting carbs and eating more fat. In fact, up to 80% of the total daily calories on a keto diet should come from fat. However, not all sources of fat are equally healthy. While the keto diet allows for a high-fat intake, it is important to prioritise healthy fats like monounsaturated and polyunsaturated fats to promote heart health.
Monounsaturated fats, or MUFAs, are known to keep cholesterol levels lower and are found in olive oil and avocado oil. Avocado oil, in particular, stands up to high-heat cooking and has a smoke point of 520 degrees Fahrenheit. Other sources of monounsaturated fats include avocados, nuts, and fatty fruits and vegetables. Polyunsaturated fats are found in oily fish such as tuna, salmon, and anchovies.
It is also important to avoid unhealthy fats such as saturated fat, which can be found in foods like bacon, butter, cheese, beef, lamb, and pork. These foods can have a potentially negative impact on your LDL cholesterol. Additionally, ultra-processed oils, meats, and fried foods should be avoided as they can increase your risk of heart disease.
To ensure you are getting enough healthy fats on the keto diet, consider using olive oil, butter, or other types of oil or fat for cooking. These fats will not only add flavour to your meals but also provide essential calories from fat. Snacking on nuts, seeds, cheese, avocado, and cured meats is another way to increase your fat intake while also providing variety and flavour to your diet.
In summary, prioritising healthy fats on the keto diet is crucial for maintaining overall health and ensuring adequate calorie intake. By choosing monounsaturated and polyunsaturated fats from whole, nutrient-dense foods, and avoiding unhealthy saturated fats and processed options, individuals can support their health while following the keto diet guidelines.
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Frequently asked questions
Yes, it is possible to follow a keto diet without eating meat. The keto diet is about cutting carbs and eating more fat, so you can shift your staples to healthy plant-based fats like avocados, olives, avocado oil, extra virgin olive oil, coconut cream, nuts and seeds.
Vegetarian keto requires more planning than a typical keto diet. You can eat lots of vegetables, like zoodles, with proteins and some fruit. Plant-based fats include avocado and its oil, coconut and its oil (not sweetened), olives and their oil. Low-carb vegetarian proteins include tofu, seitan and tempeh. Be cautious of faux-meat burgers and bacon, and read their ingredient lists and nutrition labels as they may contain added sugar or be an unexpected source of carbs.
Eggs are a good source of protein and fat and have practically no carbs. Berries are a good choice for fruit because they are lower in carbs and packed with fiber. You can also eat cheese, but be aware that many people on a keto diet still eat foods high in saturated fat and sodium, which aren't the healthiest choices, so choose your snacks wisely.
