Weight Loss Tips: Keto-Friendly Foods for Vegetarians

Weight Loss Tips: Avocados are a great vegetarian source of healthy fats

Vegetarian diets may promote health more than the typical non-vegetarian diet, according to numerous studies that have shown a link between them and reduced rates of heart disease and diabetes. However, this does not mean that a vegetarian or ketogenic diet is the healthiest option for everyone.

For example, studies have shown that the ketogenic diet is superior to the vegetarian diet for promoting weight loss, lowering blood sugar and triglyceride levels, and reducing the severity of conditions such as type 2 diabetes, obesity, epilepsy, Alzheimer’s disease, polycystic ovarian syndrome, and some cancers.

Many often distinguish these diets as being on the opposite end of the diet spectrum. While it is strictly expected not to consume meat. The other promotes consuming a variety of meats and an overall high-protein diet. However, a vegetarian would want to try the ketogenic diet for its benefits.

Can vegetarians follow the ketogenic diet?

While it may seem ironic, there are several ways and foods that allow a vegetarian to follow a ketogenic diet. The idea behind the ketogenic diet is that you can maximize weight loss by forcing the body to use fat for fuel by starving it of carbohydrates, which are normally the main source of energy. When you eat carbohydrates, your body converts them into blood sugar, also called glucose, which you can then use as energy.

As the body’s simplest source of energy, glucose is always used up before using stored fat for fuel. The goal of a ketogenic diet is to limit carbohydrate consumption so that the body has to burn fat for energy. Ketones are metabolic waste products created when fat is broken down in the liver. The body then uses these ketones as fuel instead of glucose.

Contrary to what many may think, vegetarians can also try the ketogenic diet. Essentially, as discussed, a ketogenic diet is one that is high in protein and low in carbohydrates. A vegetarian can follow a keto diet by incorporating high protein and low carbohydrate foods.

What are some keto-friendly foods for vegetarians?

Here are some keto-friendly foods for vegetarians:

  • Tempeh, tofu, seitan and others that are high in protein and low in carbohydrates

  • Avocados and berries, especially raspberries, blackberries and other berries with a low glycemic index
  • Vegetables are grown above ground, such as broccoli, cauliflower and zucchini.
  • Dairy products are encouraged. Hard cheeses, low-fat cream, butter, etc. are examples of low-fat dairy products
  • Leafy greens, such as spinach and kale
  • Pistachios, almonds, sunflower seeds, pumpkin seeds and other nuts and seeds
  • Sweeteners, including monk fruit, erythritol, stevia, and other low-carb sweeteners
  • Other fats, such as avocado oil, MCT oil, coconut oil and olive oil

Protein and a range of important fatty acids are abundant in dairy products. The other milk protein, casein, is more difficult to digest than whey, which is also more bioavailable. If whey protein isn’t an option for you, try soy, pea, hemp, or another plant-based protein. However, keep in mind that compared to whey, egg, or animal proteins, these plant-based proteins have fewer nutritional benefits.

Consider these foods in your routine if you plan on following the keto diet as a vegetarian.

Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV claims no responsibility for this information.

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Weight Loss Tips: Keto-Friendly Foods for Vegetarians

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