How a Ketogenic Diet for Vegetarians?
Let's try to understand vegetarians, these are those categories of people who do not want to eat
any product which comes from the killing of that animal or species, basically it's very
deep-rooted foundations in their mind where they do not want to hurt anyone, as they
follow the path of AHIMSA, which is a key-value followed by Jainism.Buddhism and
Hinduism
Apart from all this, there is a new trend in the west to follow vegetarianism, mainly
from the health point of view., in general vegetarians can be categories to 4-categories
and they are,
Ovo-Lacto vegetarian
They eat eggs, dairy products, honey but don't eat meat, their percentage is maximum
Lacto-vegetarian
They eat dairy products and honey but don't eat eggs and meat, their percentage
is next to Ovo-Lacto vegetarian
Ovo-vegetarian
They eat eggs, honey, but not dairy products and meat
Vegan
They don't eat eggs, meat, dairy products, and also honey, its most hard type of vegetarianism
What is the vegetarian keto diet?
This is a diet designed for Ovo-Lacto-vegetarians, where eggs and dairy products are allowed
only meat and fish are avoided, it's a little challenging more so in the cases of vegans, here we
have to exclude all animal products instead we have to concentrate on grains, legumes, seeds
let's see
ketogenic diet for vegetarians, for details, click on the image
1, EGGS
High quality, easy to digest protein which is also rich in choline, which is helpful in brain
functions, very easy to make, very affordable and of course our first choice, two large eggs
can provide us 14-gram protein and only I gram carbohydrate
2, YOGURT
Also, some times called greek, or plain yogurt, 6-oz, or 170-gram yogurt provides 15 -to-20
gram protein and 4-to-7 gram carbohydrate, along with it provides probiotics which can help
to gut and further to immunity, its also a very good source of minerals such as
calcium, potassium, and magnesium
3, CHEESE
Very good source of proteins 1-oz,28 gram contains about 4-to-8-gram protein and 0-to1.5
gram carbohydrates depending on types and grades
4, PEANUT BUTTER
Two tablespoons mean 32 grams can provide 7-to-8 gram protein and 4-gram carbohydrates
5, VEGETABLES
Most used are spinach, cauliflower, avocado, Brussels sprouts, broccoli, zucchini, olives
6, NUTS and SEEDS
Almonds, walnuts, chia, flax, hemp, pumpkin seeds
7, WHEY PROTEIN CONCENTRATE, WPC
It's very important even just adding one scoop in yogurt 170-gram, which makes it perfect
to be taken along with fried or boiled cauliflower, with small amounts of boiled spinach and
dressing with coconut oil
8, OILS
Most preferred are butter and coconut oil
9, HERBS
Here you can have from garlic to basil, lot of herbs that can change the taste of food
in a big way and at the same times create a big impact on general health
So, from Ketogenic Diet Facts point of view, it may be a little challenging but even all types
of vegetarians including vegans can get benefits from a ketogenic diet, so why not give it a try
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