Vegetarian Keto Plan:Pros And Cons

Aug 06, 2019   •  41 views

Obesity is a genuine problem these times. For our sedentary lifestyle , it's rising at a daunting rate. Keto diet plan is a popular diet for losing the extra pounds.It is most effective for non-vegetarians.But even vegetarians can consider it.In keto diet, you do not require to starve yourself.You can have food high in protein content and low in carbohydrates.As your diet changes with your protein-rich keto food, a process called ketosis starts in your body, which helps to reduce your weight at a fast pace.

Keto for vegetarian can be strenuous.But with the proper choice of food and will power, vegetarian can also opt for a keto diet.

What is Ketosis?

Our body needs glucose as the primary source of energy. This glucose is elicited by our carbohydrates and sugar intake.Once we stop our intake of carbohydrates and sugar, our body will obtain the glucose from its fat storage of triglycerides. Thus our body eats away your own fat!!

What are the benefits of the Ketogenic diet?

Improves our heart function

The heart of an obese person works harder than the heart of a slim one. So when we lose weight, the workload on our heart reduces too.


With Keto diet it substantially reduces the carbohydrates and sugar intake, this improves body insulin level.

Fatty liver

The primary cause of fatty liver is excessive consumption of carbohydrates and sugar, not by fats. Fat causing harm to our body is a myth unless you have a cardio problem.

Boosts immune system

Low carb, high protein, fats and veggies help to boost your immune system.

What are the side effects of a keto diet?

  • Dizziness

  • Muscle Cramps

  • Low energy level

  • Cravings for sugar

Key To Vegetarian Keto diet

Plants protein does not contain all the 9 essential amino acids as that of an animal protein.So Keto vegetarian diet is less effective than the non-vegetariancounterpart.Hence vegetarian who are interested to follow the keto diet should make a smart choice to get their protein and vitamins.Combination of grains, seeds and legume needs to be elected for the vegetarian diet.Vegetarians who eat animal product like cheese, milk and eggs can find it easier to follow a keto diet.So the key points are below

  • Restrict carbohydrates.Avoid rice, wheat,bread and starchy food

  • Increase in protein intake.Include soy, nuts,all types of dal,

  • Have sufficient green leafy vegetables.

  • Use healthy oil for cooking like olive oil, mustard oil

  • Drink sufficient water during the keto diet. It is recommended to drink 3 to 4 liters of water to flush the toxins from our body.

What food is to be consumed in a Keto vegetarian diet?

Low Carb foods

It is important to select vegetables with low carbohydrates and fruits with low fructose quantity.The veggies should also contain enough fibre to make you full for a long time.You will need 20 grams of carbohydrates per day.Here are some vegetables and fruits which can be your friend in keto


  • Spinach

  • Green Beans

  • Cauliflower

  • Red and White Cabbage

  • Onion

  • Capsicum

  • Mushroom

  • Tomatoes

  • Eggplant

  • Garlic

  • Broccoli

  • Lettuce

  • Cucumber

Fruits with low frutose contains like strawberry,raspberry,cranberry and blackberry can be taken.

High Protein

Protein is the building blocks of our body.You would require 60 to 100 grams of protein depending on your sex, body weight and height.You can derive protein from the animal and plant sources.

  • Egg

  • Greek yoghurt

  • Hemp seed

  • Cottage Cheese

  • Cheese(cheddar, gouda,feta,swiss,brie,goat)

  • Peanut and almond butter

  • Tofu

Nuts & seeds

  • Walnuts

  • Flaxseeds

  • Chia seeds

  • Almonds

  • Pine nuts

  • Brazil nuts

  • Healthy oils

  • Olive Oil

  • Flaxseed oil

  • Coconut oil

Which foods to avoid during the keto diet?

  • Food made up of grains like bread,pasta,rice,roti.

  • Sugary drinks

  • Processed food

  • Vegetables like potatoes,sweet potatoes

  • Alcoholic drinks

  • Fruits like banana,apple,oranges.

Warning: The body normally uses carbohydrates for energy. But when we restrict our body from carbohydrates for say 2 or 3 day, theprocess of ketosis starts in our body.Our body produces ketones from the stored fat and uses ketones as fuel for our day to day activities.Keto diet is a short-term diet plan.You can follow it for 1 month at most, depending upon your body adaptability.Following it for a long period can be hazardous.As on long term, our body produces more ketones that causes ketoacidosis.Which complicates our body function and can cause type 1 diabetics.