A healthy mind and a healthy body establishes a healthy spirit. Thanks to rapid advancements in the studies of food and nutrition, we can avail the benefits of diet plans. Various structured meal plans like low carbs, paleo, and vegan diets can help you reach your personal health goal. Today keto diet is being widely promoted due to its umpteen benefits. This guide is perfect if you want to know more about a keto diet for vegetarians.
Note: Although the keto diet is safe for most people, we recommend not to start it without the guidance of a doctor or nutritionist.
Understand The Keto Diet Before You Get Into It
The keto diet is also referred to as a “ketogenic diet” or LCHP diet (low carbs and high protein diet). Carbohydrates are compounds that help you build on body mass. This happens as carbohydrates like refined starch and fibres are converted into sugars during digestion. Foods that contain a lot of potential sugars are heavily consumed around the world in the form of carbonated sodas and fruit juices. A keto diet requires one to cut down carbs and ultimately helps in losing weight.
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If you follow a keto diet your body can enter into a different metabolic state called ketosis. This means that when you cut down on carbs and increase protein and fats intake, your body derives energy from ketones stored in the latter. This metabolic state helps you readily reduce weight as it decreases your appetite. A keto diet has added benefits of increasing cognitive functions, improving mood and raising awareness.
Intake and composition of a keto diet
Let’s get down to numbers for a bit. For a keto diet, you will have to monitor your intake of the following nutrients- Fats (70 per cent), Protein (5 per cent) and Carbohydrates (5 per cent). You can coordinate with your dietician for a more personalized meal plan.
Clearly, fat comes across as one of the most important parts of a keto diet as your body will use these as an internal source of energy. Fats have more capacity to provide energy than carbohydrates or proteins. So it is advisable not to underestimate them. Proteins are another important component because they are too an energy source. Proteins help in regenerating and building up cells. They play a key role in maintaining muscle mass and hence are essential for complete nutrition during weight training. Finally, carbohydrates are necessary nevertheless. A keto diet has only 5 percent carbohydrates because losing weight without essential vitamins and minerals can be unhealthy.
Foods to take while following a keto diet for vegetarians
Now that we know about the composition of a keto diet, let’s see what vegetarian foods can help to achieve the most suitable meal plan derive the three comprising nutrients.
1. Foods to include in your diet to obtain proteins
Usually, meat and eggs are considered rich sources of protein. But don’t worry. You can source the necessary proteins from alternative choices.
Dairy products like milk, cream and cottage cheese can help you achieve your daily protein requirements. You can also get proteins from tofu. Made from soybeans, tofu is a cheaper alternative that is a rich source of protein and calcium. Due to its versatility, it can be used to substitute meat and can be marinated with your favourite spices and flavours. Additionally, we must look out for nuts and seeds that are rich in proteins. They can make amazing snacks and ingredients in recipes. Almonds, pumpkin seeds and sunflower seeds are some examples that you should consider.
Must Read: 5 Foods that keep Blood Sugar Level under Control
2. Foods to include in your diet to obtain fats
Dairy is usually a go-to source to get your hands on enriching fats for a keto diet. You could use butter which is rich in fats and has negligible carbs. Other dairy products like cheese and yoghurt can also fulfill the needs for a keto diet for vegetarians. If you are lactose intolerant you must be mindful and consumer harder cheese or other dairy-free options.
This can be easily done by switching to better-suited cooking oils. Coconut oil, avocado oil and extra virgin olive oil are highly beneficial in a keto diet. You can use these oils in frying or even dressing your salads! What’s more is that they are full of vitamins, minerals and antioxidants.
3. Foods to include in your diet to obtain minimal and essential carbs
Vegetarians face a massive challenge because most of the foods they consume are rich in carbohydrates. However, it is important to ensure adequate amounts of good carbs that are beneficial to your body. Hence one can look at natural sources like milk and honey over refined sugars that are stripped off their vital nutrients.
You can get the necessary carbs from leafy green vegetables like spinach, kale, and cabbage. These are keto-friendly and can also help you obtain the necessary nutrients.
To stay on track with your keto diet, it is important to devise a proper meal plan for breakfast, lunch and dinner. Moreover, it is equally important to stay on track.
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