Leena Watts
The ketogenic diet is a high-fat, low-carb way of eating that is proven to help with weight loss and improve health. While the keto diet is typically associated with meat, cheese, and dairy, it is possible for vegetarians who don't eat cheese to follow a keto diet. This requires careful planning to ensure nutritional needs are met and typically involves eating plant-based meats, eggs, dairy (if tolerated), nuts, seeds, avocados, and berries.
Can vegetarians who don't eat cheese do the keto diet?
| Characteristics | Values |
|---|---|
| Feasibility | Possible, but requires planning and may be short-term |
| Nutritional deficiencies | Likely, especially in vitamin B12, vitamin D, zinc, iron, calcium, omega-3 fatty acids, and protein |
| Recommended food sources | Eggs, plant-based meats like tempeh, tofu, and seitan, avocados, nuts, seeds, olive oil, coconut oil, nut butter, non-starchy vegetables, berries |
| Food to avoid | Legumes, grains, starchy vegetables, most fruits |
| Health benefits | Weight loss, improved cholesterol and blood pressure, blood sugar control, increased energy |
| Drawbacks | Restrictive, challenging to stick to, potential nutritional deficiencies |
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What You'll Learn
The keto diet is high-fat, low-carb
The ketogenic diet is a high-fat, low-carb way of eating. It is often associated with meat, cheese, and dairy, but it is possible to follow a vegetarian keto diet. This requires careful planning to ensure nutritional adequacy and typically involves eating eggs and dairy, as well as plant-based proteins like tempeh, tofu, and seitan. Avocados, nuts, and nut butters are also important sources of fat for vegetarians on keto.
Vegetarians on keto must avoid legumes, grains, and starchy vegetables, which are typically relied upon for protein and carbohydrates. This makes it more challenging to follow a vegetarian keto diet, as it requires cutting out many plant-based sources of protein and fat. However, it can be done with the right planning and guidance, and some people report positive changes such as weight loss and improved digestion.
The standard keto diet aims for a ratio of 75 percent fat, 15 percent protein, and 15 percent carbs. For vegetarians, this means relying on eggs and dairy to achieve the desired ratio, as well as plant-based proteins and fats. It is important to note that the keto diet is generally a major shift from the typical American diet, which gets about half of its daily calories from carbs.
Vegetarians who want to try keto should be mindful of potential nutritional deficiencies, especially vitamin B12, vitamin D, zinc, iron, calcium, omega-3 fatty acids, and protein. It is recommended to consult a registered dietitian to ensure nutritional adequacy and supplement where needed. Additionally, reducing carb intake gradually can help ease the transition to keto and prevent shocking the system.
Some example meals for a vegetarian keto diet include a large salad with avocado, vegetables, seeds, and nuts, or an egg omelet with herbed goat cheese and pesto. Chia seed pudding with protein powder or protein pancakes made with eggs and protein powder are also options for breakfast. It is important to note that this way of eating is restrictive and may be challenging to stick to, so careful planning and consideration are necessary.
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Vegetarians already eat more carbs
It is possible for vegetarians to do the keto diet, but it requires careful planning to avoid nutritional deficiencies. Vegetarians who don't eat cheese can still follow a keto diet, but they may need to be even more diligent in ensuring they get enough protein and healthy fats from other sources.
Vegetarians typically consume more carbohydrates than those on a keto diet, as they often rely on grains, legumes, and starchy vegetables as staple foods. These food groups are restricted on the keto diet, which aims for a very low-carb intake, typically limiting carbs to less than 50 grams per day, and as low as 20 grams. This means that vegetarians who want to try keto must make significant adjustments to their usual eating patterns.
The keto diet prioritises high-fat foods, aiming for 75% of daily calories from fat. For vegetarians, this can be achieved by including plenty of healthy fats such as avocados, olive oil, nut oils, coconut oil, and butter. Nuts and seeds are also a good source of healthy fats and can be incorporated into meals or enjoyed as snacks. Additionally, non-starchy vegetables like leafy greens, Brussels sprouts, zucchini, broccoli, and cauliflower are recommended.
Protein is another important component of the keto diet, making up 15% of daily calories. Without meat and limited cheese options, vegetarians may struggle to meet their protein needs. However, eggs are an excellent source of protein and healthy fats, and they are typically included in a vegetarian keto diet. Plant-based protein sources like tempeh, tofu, and seitan can also help boost protein intake, as can protein powders added to smoothies or shakes.
It is worth noting that combining the restrictions of a vegetarian diet with the keto diet can be challenging. Some experts advise against staying on this combined diet long-term, as it may be difficult to maintain and could potentially lead to nutritional deficiencies. It is recommended to consult with a qualified registered dietitian to ensure a well-balanced and nutritionally adequate diet.
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Vegetarian keto requires planning
Vegetarian keto is possible, but it requires careful planning. The keto diet is a high-fat, ultra-low-carb way of eating that typically includes meat, cheese, and dairy. Combining it with a vegetarian diet, which usually allows plenty of carbohydrates from starchy vegetables and grains, can be challenging.
Vegetarians on keto must ensure they get enough protein and essential vitamins and minerals. While eggs and dairy are good sources of protein, those who don't consume them can opt for plant-based meats like tempeh, tofu, and seitan, as well as plant-based protein powders. Avocados, olive oil, nuts, and nut butters are also important sources of fat and nutrients.
It's crucial to plan meals to ensure adequate nutrition. For example, a vegetarian keto breakfast could be chia seed pudding with protein powder or protein pancakes made from eggs and protein powder. Lunch could be a large salad with avocado, vegetables, seeds, and nuts, or an egg omelet with herbed goat cheese and pesto.
Additionally, vegetarians on keto should be mindful of their carb intake. Fruits like bananas and most vegetables, such as white potatoes and corn, are high in carbs and should be avoided. Instead, opt for low-carb fruits like berries, melon, avocados, and citrus fruits.
It's also recommended to take supplements to compensate for any nutrient deficiencies. A multivitamin and an EPA-DHA supplement can help ensure adequate intake of iron, zinc, omega-3s, and vitamin D.
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Lacto-ovo vegetarians can eat eggs and cheese
Lacto-ovo vegetarians can eat eggs and dairy products, in addition to plant-based foods. This means that, unlike vegans, lacto-ovo vegetarians can eat eggs and cheese as part of their diet. The term lacto-ovo comes from the Latin words "lact" and "ovum", meaning milk and eggs.
Lacto-ovo vegetarians can eat all plant-based foods, but have restricted access to animal products. This means that, in addition to eggs and dairy, they can eat grains, seeds, nuts, fruits, and vegetables, legumes (dried beans, peas, and lentils).
It is important to note that lacto-ovo vegetarians who do not plan their diet appropriately may suffer from a deficiency of zinc, protein, iron, and omega-3 fatty acids. Therefore, it is important to ensure that meals are well-balanced and nutrient-rich. For example, nuts and seeds are good sources of zinc, while whole grains and fortified cereals are good sources of iron.
Lacto-ovo vegetarians can still follow a keto diet, which is a high-fat, ultra-low-carb way of eating. This will require more planning than a typical ketogenic diet, but it is possible. For example, nuts are a good option for lacto-ovo vegetarians on keto, as they are high in fat and low in carbohydrates. Other options include avocados, citrus fruits, and certain vegetables.
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Vegans can eat plant-based alternatives
The keto diet is a high-fat, low-carbohydrate eating plan that is intended to induce a biological condition called ketosis. This occurs when the body, starved of glucose-producing carbohydrates, is forced to turn stored fat into organic compounds called "ketones" for energy. The keto diet cuts out many food groups that vegetarians rely on, such as whole grains and starchy vegetables.
However, it is possible to follow a vegetarian keto diet that doesn't include animal products. This requires some upfront planning and due diligence to ensure nutritional deficiencies are avoided. For example, vegetarians can eat nuts, seeds, dairy, and avocados on the keto diet.
Vegans can also eat plant-based alternatives and follow a vegan keto diet. This requires careful planning as it cuts out many food groups that vegans rely on. Some plant-based alternatives that vegans can eat while on the keto diet include:
- Full-fat "dairy": Coconut yogurt, vegan butter, cashew cheese, and vegan cream cheese
- Avocados: Whole avocados or guacamole
- Berries: Blueberries, blackberries, raspberries, and strawberries can be enjoyed in moderation
- Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, and spices
- Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut
- Low-carb vegetable soup
- Cauliflower rice stir-fry with tofu
- Tofu scramble with vegan cheese and avocado
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Frequently asked questions
Yes, it is possible for vegetarians who don't eat cheese to do the keto diet, but it will be more challenging than for non-vegetarians. It will require planning to ensure nutritional needs are met.
If you are vegetarian and don't eat cheese, eggs are a good source of protein on the keto diet. Other sources include plant-based meats like tempeh, tofu, and seitan, as well as plant-based protein powders.
Breakfast could be chia seed pudding with protein powder, or protein pancakes made from eggs and protein powder. Lunch could be a large salad with avocado, vegetables, seeds, and nuts, or an egg omelet with pesto. Dinner could be zucchini noodles with walnut pesto and vegan cheese, or cauliflower rice stir-fry with tofu.
Some snack ideas include sliced cucumber with paprika cream cheese dip, cottage cheese with sunflower seeds, or nuts and seeds.
Preliminary studies have linked the keto diet to weight loss and management of certain diseases, including type 2 diabetes. It may also help vegetarians cut back on processed carbs and increase their intake of healthy plant-based foods.
