The Only Vegetarian Keto Diet Food List You Need: Stay In Ketosis WITHOUT Meat!
One of the dilemmas I faced when I began the keto diet was how to do it as a
vegetarian. But don't fret! While there's more challenge in getting your fat goals in, the
keto diet without meat is entirely possible and effective. What I didn't realize back then
was that there is more to the high-fat than merely fatty meats I wasn't comfortable in
So after much research and effective planning, I decided to share with you what I
learned to help you out as well. Read on as I show you the vegetarian keto diet food you can have!
Vegetarian Keto Diet Food List
Worried about not being able to hit your fat goals without meat? Here is the ultimate list to give you more ideas on what you can have:
Going on a keto diet doesn't exempt you from eating your greens! You'll need healthy
low-carb vegetables that provide the essential vitamins and nutrients for your body.
- Bell peppers
Because they are high in sugar, fruits must be taken only in moderation. Focus on these low-carb options:
Sources of Protein
Besides fat, you must focus on protein to build those muscles from the gym!
- Eggs (if permitted on your diet)
- Dairy (see below)
- Nuts and seeds (see below)
- Low-carb protein powder
This is a vital ingredient to have, as oils are pure fat and can easily be added to
anything. Just make sure that you get the healthy oils that help with your mind and
body, such as:
- Olive oil
- Coconut oil
- MCT oil
- Avocado oil
- Brazil nuts
- Nut butter
- Chia seeds
Last but not the least, the right dairy can help you get your fix of both fat and protein.
- Heavy whipping cream
- Coconut milk
- Hard and soft cheeses
- Cream cheese
- Cottage cheese
- Full-fat yogurt (unsweetened)
Bonus Tips on Following the Keto Diet for Vegetarians
Now that you know the vegetarian keto diet food to stay in ketosis, what else should you do for better weight loss? Here are more tips to follow when on the keto diet:
- Get Enough Sleep! Having an appropriate sleep schedule is crucial when you want to maintain a healthy weight. Without the proper amount of sleep, you end up with imbalanced blood sugar levels. Not only does this detriment your overall health, but it has you crave for sugar more. And that’s NOT what you want during ketosis.Ensure that you get seven to nine hours of sleep every night, creating an effective
routine that your body clock can get used to. Through proper rest, you'll have more
energy for exercise and concentration for work!
- Exercise is Still Important It’s best to still get your exercise while on the keto diet! Not only does it provide efficient fat burn, but you are still able to improve your performance while building muscles. You just have to choose the right exercises and learn how to manage your carbs for energy.With that being said, I would recommend to either have one to two carb refeeding days or consume up to 50 grams of carbs before a workout. It may take a few days for your body to adapt and use fat as energy, but as long as you stay consistent, you’ll be able to increase your athletic performance.
Aim for a combination of strength training and cardio three to five times a week for best results.
- Getting Over the Keto Flu
Ah, the dreaded keto flu. A lot of people have gone through this, especially those who
aren't able to get their sodium intake up! Salt on keto diet is essential to balance out
your sodium levels which deplete as you go low-carb. Without salt or other sources of
sodium, you suffer from the typical signs and symptoms of ketosis, such as fatigue,
lightheadedness, nausea, and insomnia.
To help get through that phase, you can start having a cup of broth a day or begin adding more salt to your dishes.
Wrapping It Up
As a vegetarian on a keto diet, you’ll soon find out that you aren’t as restricted as you think. With the right food choices, healthy exercise, and enough sleep, you’re going to reach your goals in no time!
Let these tips and vegetarian keto diet food list be the starting point to your fitness journey. Don’t wait any longer and start planning now!
Got any questions or want to share your experiences as a vegetarian on the keto diet? Do share your thoughts and suggestions below! We would love to hear what you have in mind.