Vegetarian Ketosis: A Comprehensive Guide On Vegetarian Keto Diet Food

By Layla Parker

Posted 1 month agoHEALTH

Vegetarian Ketosis: A Comprehensive Guide On Vegetarian Keto Diet Food

I’m sure a lot of you are scrolling through endless posts on the keto diet, which is exactly how I started out when trying to lose weight. I get you, it’s dizzyingly complicated, especially when you don’t have that rock-solid plan. You know what makes it even more challenging? Being a vegetarian looking for high-fat options.

I was in a dilemma during the first few days of constantly searching meal plan after meal plan. Every plan I saw had MEAT! I mean, let’s face it: What else is high-fat to eat other than huge slabs of bacon and grass-fed meat? Isn’t it possible to reach ketosis without it?

Fortunately, the answer is YES! But wait- it’s going to require a bit of more thought and planning.

That’s why I did the research myself and compiled a list of vegetarian keto diet food so you won’t have to as much endless scrolling as I did before!

What is the Keto Diet?

This diet is responsible for achieving a reduction in all consumption of carbohydrates such as cereals, sugars, legumes, some tubers, and even fruits, apart from increasing the consumption of fats called quality fats, which are They get thanks to olive oil, some legumes, and fruits.

What happens with this diet, how eating fat can help reduce them? It is very simple, the keto diet helps the body to start again the process of burning the accumulated fat in the body, all in a much more correct way. Although every person can burn body fat, it does not mean that it is done in the right way, some factors influence the body not to do this process correctly.

What to Know Before Going Keto

But wait! Before I get into the list of all the food you can eat, let’s first delve into the keto diet, expecially the vegetarian ketosis.

We all know that the keto diet has us consuming high-fat and low-carb food but is it safe to try it out without the meat? Yes, but it won’t be easy. Because a vegetarian diet is filled with carbohydrates, it contradicts the keto diet.

Depending on what kind of vegetarian you are, you may be avoiding all types of meats, which are usually the sources of protein recommended in the typical keto diet. Read more about how to get the right amount of protein and other benefits from a healthy vegetarian keto diet.

So take note that while it’s possible to be both vegetarian and stay in ketosis, it will be quite limiting. That’s why it’s important to be creative, focus on whole foods, and remember to get your fix of vitamins and minerals from supplements and healthy choices to support your vegetarian ketosis.  

The Ultimate Vegetarian Keto Diet Food List

Now that we’ve got that out of the way, let’s now move on with how to begin the keto diet!

While you don’t need to go crazy and buy everything I point out (not all of us are rich or have the time to meal plan carefully!), it’s still great to have a whole list in one place rather than go to different websites (like what I did) and get different opinions.

Anyway, I’m babbling. Here is a list of all the vegetarian keto diet food you can eat, separated into categories:

Nuts and Seeds

keto diet vegetarian seeds

Nuts and seeds are great sources of protein and fat for your vegetarian ketosis. Just remember to eat them in moderation as they bulk up on calories! Here are the low-carb options:

  • Almonds
  • Brazil Nuts
  • Walnuts
  • Macadamia Nuts
  • Hazelnuts
  • Pecans
  • Chia Seeds
  • Flax Seeds
  • Pumpkin Seeds
  • Sunflower Seeds
  • Hemp Seeds

Cashews are even fattier than usual nuts, so avoid them if you want to keep your weight in balance on your vegetarian ketosis..

Healthy Oils

keto diet vegetarian oil

While oil is pure fat and should be focused on, you need to have the RIGHT oils. So here are the healthy oils you should have for cooking or drizzling on your dishes:

  • Almond Oil
  • Avocado Oil
  • MCT Oil
  • Olive Oil
  • Coconut Oil
  • Butter

Fruits

We all know avocado is low-carb but how about the rest? If you’re a fruit lover, you’re going to have to wean it off a bit because of its high sugar content. Fortunately, besides avocados, there are a few fruits you can still eat in small amounts:

  • Avocados
  • Coconut
  • Blueberries
  • Strawberries
  • Raspberries
  • Lemon
  • Lime
  • Olives

Vegetables

Yes, it’s possible to still have your fix of vegetables as long as it’s low-carb and not as starchy. You don’t need to eat vegetables raw, so don’t be scared of it! Throw it in a pan with some butter and seasonings and you’ll begin enjoying what your mom used to make you eat as a kid!

keto diet vegetarian veggies

You can prepare veggies for your favourite type of fast food except that your food will actually have some real nutritional value. Burgers from mushrooms and onions, chips from healthy sweet potatoes, fried slices of zucchini sparkled with fresh herbs. It will look and taste way more fun!

  • Artichoke Hearts
  • Dark leafy vegetables like asparagus, broccoli, spinach, kale, lettuce
  • Cauliflower
  • Bell Peppers
  • Celery
  • Cucumbers
  • Zucchini
  • Eggplants
  • Mushrooms
  • Onions
  • Squash (winter types)

Pantry Staples

keto diet vegetarian coconut

If you like to bake, these are the absolute necessities to keep in your pantry if you ever feel like you need to make something sweet without the sugars!

  • Almond or Coconut Flour
  • Nut Butters
  • Coconut Milk
  • Cocoa Powder
  • Baking Powder and Soda
  • Psyllium Husk
  • Nutritional Yeast
  • Vanilla Extract
  • Low-Carb Sweeteners such as stevia or erythritol

Low-Carb and High-Protein Food

Since we can’t rely on meat as our source of protein, here are the following substitutes to stock up for your fridge:

  • Seitan
  • Tempeh
  • Tofu
  • Heavy whipping cream
  • Cream cheese and cottage cheese
  • Plain Yogurt
  • Hard and soft cheese

Keto Sauces and Condiments

You can make your own condiments at home to spice up your vegetarian ketosis but knowing me, I’m too lazy and just go for these non-carb sauces:

  • Chilli or hot sauce
  • Mustard
  • Worcestershire sauce
  • Mayonnaise (if you still consume eggs)
  • Sugar-free ketchup
  • Sugar-free or high-fat salad dressing
  • Soy sauce
  • Tomato sauce (check labels for sugar)
  • Any vinegar
  • Wasabi paste
  • All kinds of herbs and spices

Freezer Items

If you’re like me, you’re going to need something quick and easy in your vegetarian ketosis to make straight from the freezer:

  • Meat substitutes
  • Frozen vegetables and berries

How Do You Calculate Macros for Keto?

Today the amount of ways in which you can lose weight is infinite. But most of the time diets prevent people from eating, in other cases, there is usually a rebound case, among others.

We will mention you about the Keto diet also known as the ketogenic diet, beyond knowing about this diet, you will be told about the keto macro calculator, which must be taken into account to achieve an adequate Keto diet.

KMC (keto macro calculator)

The Keto Macro Calculator, you can get it online, for many it is not easy to manage this calculator, I will mention the instructions and steps you must take into account to achieve an adequate measure and have an effective and correct diet.

Step # 1: Choose the type of ketogenic diet calculator to use

In this step it is important to choose which type of diet to use, we have the standard or the one specialized in macronutrients

The standard option is very simple to calculate and is usually used only if:

• It is the first time that you use this ketogenic diet

• If you only want to maintain, raise or lower your weight.

• Do not use any macro to get better vegetarian ketosis.

This option is the simplest, eliminates the hypothesis and focuses on the result becoming the best option for all who use this diet.

The specialized one should be selected only if:

• If you have the knowledge of the number of grams of protein and carbohydrates you want to consume.

• You are an athletic person and require a precise amount of macros

• You are on a diet entirely full of protein with the keto diet

• If your doctor has already assigned you the amount of macro you need if you are pregnant or breastfeeding.

• On previous occasions, you have been assigned different macros by your doctor.

This calculator is suitable for people who have specific needs either from different special circumstances, the most common pregnancy, some medical conditions or for people with a high active style, an athlete, for example.

Step # 2: enter personal data

This calculator requires your age, gender, weight and height at that time. All this is needed to reach the goal set for the basal metabolic rate also known as the TMB, which is basically responsible for defining what is the amount of energy that you can burn in your home without doing nothing.

Step # 3: Enter your entire activity level in the calculator

When entering the activity levels in the calculator, the physical activity levels will begin to be calculated, also called with the acronym PAL, this would be the amount of energy that you usually spend daily. The calculator will automatically combine the PAL with the BMR, to define the energy expenditure you spend daily.

Step # 4: How to achieve calorie intake goals

This step only concerns you, since you must make the decision whether you will lose, gain or maintain your current weight. This is the way the calorie bar works.

• If you want to keep your weight this bar should not rise or fall of 0%.

• If you want to lose weight you must work to achieve a calorie deficit that must be between 0 and -50%; recommending to stay in a range of -10 to -20% so that the weight loss is gradual.

• If you want to gain weight you should work to achieve a calorie increase that must be between 0 and + 50% to make this increase healthy.

Step 5: Operation of the specialized calculator

Calculate Body Fat%

Here are two methods used to measure body fat

• Skinfold caliper: you can buy it in your favorite online store, if you go to one of its gyms you can measure your body fat level, if you do not have knowledge of how to obtain that measure, I recommend you go with a professional and explain the meter operation.

• DEXA: it is more expensive than the Skinfold calibrator, but it is much more accurate with its body fat result, unlike the first one it can only be done in a health center and its cost varies up to a limit of $ 160.

TIPS: Avoid online calculators or bioelectric scales, they are very inaccurate. The best option is go to an specialist and obtain correct results.

Calculation of the proportion of necessary proteins according to their objectives

Once there is a calculator what is your body fat percentage, it is very easy to obtain the LBM (lean body mass), since it is what remains to reach 100% of the weight.

Here is an example:

If your weight is If you weigh 170 pounds (77 kg) and have calculated that your body fat percentage is 15%, then your lean body mass will be 85%

•% body fat = 15% * 170 lb = 25.5 lb (11.5 kg)

• Lean body mass = 170 lb-25.5 lb = 144.5 lb (65.5 kg)

The way to not lose muscle mass while losing weight is as follows, enter 0.60-0.80 grams per lb lean body mass.

After calculating the above you must enter the amount of carbohydrates that you have stipulated to eat, it is recommended that this intake is in a range of 20-50gr net.

Lazy Hacks On Achieving Ketosis 446

I get it, I get it. A lot of us here are lazy and can’t seem to get that proper meal and exercise plan straight. So how can you still shed the fat without cooking up a storm or hitting the gym for hours?

Besides learning about the food you can eat, check out some of these weight loss tips if you’re lazy AF like I am:

Yes, You Better Exercise

Sure, you can lose weight purely through eating. But if you want that toned body with a bit of muscle peaking out for the beach, then you’re going to need to work for it.

If you haven’t hit the gym for so long, don’t worry! I’ve been there and brisk walking has done wonders. Light cardio and learning about weight training can help build and retain those muscles.

Start off with working out at home or the gym three to five times a week for half an hour. Work your way up there as you build your endurance and learn new moves.

Have Enough Sleep

The benefits of proper sleep schedules are vast. It isn’t just about getting energy for workouts in the morning or staying focused. Through getting the proper sleep, you’ll be able to reduce those midnight cravings and lessen the symptoms of the dreaded keto flu!

Make sure that you get your seven to nine hours of sleep per night. Fix your sleep hygiene through following a consistent sleep schedule for your body to get used to it. No more weird cravings and messed up blood sugar levels that have you eat more!

Getting Motivation and Support

It isn’t just about the physical aspects of the diet but the mental conditioning as well! You don’t know how many times I’ve considered throwing in the towel and giving up because of minor mistakes. That’s why I was so lucky to have found motivation from loved ones and found a few workout buddies along the way.

Besides staying consistent with your meals and exercise, find motivation from family and friends. You can even have a journal or install apps that help keep you on track of your fitness goals. Remember, it will take time to shed the pounds and see results. Don’t give up so quickly and give it a few weeks before you see positive results!

Have You Heard of the Lazy Keto?

If you’re the ultimate lazy dieter like I am and can’t do with calories and strict macro counting, then try the lazy keto. It isn’t the quickest way to lose weight compared to counting but it can help if you’re really too busy or can’t be bothered with all those numbers!

It all starts with reading the labels and learning about the basic values of food and carb levels. Tracking at one point in your life can help you get a gist of what your body needs.

Another way to do a lazy keto diet is through intuitive eating. One meal a day, which is basically intermittent fasting, can have you eat all the fatty food you want while losing weight. But this may depend on you, so try to experiment with whatever works to ensure good health AND weight loss.

Keto Questions: Things To Ask Your Waiter At A Restaurant Before You Order

Wrapping It Up

If you thought to find vegetarian keto diet food was tough, the next few steps are going to end up being a challenge! But hey, don’t worry. The keto diet isn’t some monster that will have you sacrifice your soul (and favourite foods) to the gods, even if you are a vegetarian. As long as you know what kind of food to eat and what you can do to shed some more fat, you’ll get ripped in no time!

Instead of trying to think about what you can’t eat, use this vegetarian keto diet food list as a starting point to plan out your meals today.

Got any questions or want to share your own tips and experiences for other lazy keto dieters? Share them down below! I would love to hear what you’ve got to say about reaching ketosis without the meat.

Check out more about how to get the right amount of protein and other benefits from healthy keto diet.

But what if you do not want to get out of ketosis, even for one day? You just need to know what you can order while eating out on a keto diet, and what you should refrain from. So here is our keto diet restaurant guide. 

Do not hesitate to ask the waiter relevant questions that will help you stay in ketosis and enjoy your meal. We have selected several essential recommendations to answer your keto diet questions. You can also choose the best mct oil to maintain your keto diet results.

The main food traps in a restaurant and questions to ask

Here are some tips on what to eat on a keto diet in any restaurant

1. At the restaurant, order fish, meat, seafood without seasoning, or ask what it contains. If you are not sure, order without seasoning and just ask for more butter. Steak and butter is a great solution.

2. Order salads only with olive oil or with any simple and clear sauce.

3. Do not order complicated meals with hidden components.

4. If you expect a lot of temptations, you can shift the entire rate of carbohydrates in the evening. Take only fat and protein in the morning and in the afternoon. Set 30-40 grams of carbs while you are dining out.

5. You can take some fatty snacks before dinner in a restaurant; any carbohydrates eaten will not cause such a massive increase in insulin. But in this case, you cannot eat a lot of carbs if you maintain the keto diet menu for weight loss.

6. Remember that you have 30-40 grams of carbohydrates at your disposal and eat selectively.

7. If you decide to eat more than usual, then keep in mind that you have about 100 grams of glycogen in the liver. Excess carbohydrates will go to the muscles, it is another 400-500 grams, and everything else will go to fat. Perhaps you will be hit out of ketosis for a day or two. On a keto diet for beginners during adaptation (first month), it is extremely undesirable. So think twice before letting yourself eat everything you wish instead of your daily menu for the keto diet.

If you are not sure, do not eat. There are so many hidden carbohydrates and sugars in the food we eat that you have to be very careful with your orders. Just a few teaspoons of sweet sauce can contain 15-20 grams of carbohydrates. It is almost your entire daily intake. Try to choose dishes that you can decompose into simple ingredients. The simpler the composition is, the higher is the possibility that it matches keto nutrition and does not contain hidden traps. And if you feel that your food was not fatty enough, do not be shy to ask for a piece of butter. 

The main food traps in a restaurant and questions to ask while on Vegetarian Ketosis

Tell us what you prefer to eat on a keto diet while dining out? Do you have any favorite keto diet-friendly restaurants? What is the keto diet menu for you while eating out? Share your findings in the comments below.

But what if you do not want to get out of ketosis, even for one day? You just need to know what you can order while eating out on a keto diet, and what you should refrain from. So here is our keto diet restaurant guide. 

Do not hesitate to ask the waiter relevant questions that will help you stay in ketosis and enjoy your meal. We have selected several essential recommendations to answer your keto diet questions. You can also choose the best mct oil to maintain your keto diet results.

Here are some tips on what to eat on a keto diet in any restaurant

1. If you are pescatarian (vegetarian making exception for fish and seafood) at the restaurant, order fish, meat, seafood without seasoning, or ask what it contains. If you are not sure, order without seasoning and just ask for more butter. Steak and butter is a great solution.

2. Order salads only with olive oil or with any simple and clear sauce.

3. Do not order complicated meals with hidden components.

4. If you expect a lot of temptations, you can shift the entire rate of carbohydrates in the evening. Take only fat and protein in the morning and in the afternoon. Set 30-40 grams of carbs while you are dining out.

5. You can take some fatty snacks before dinner in a restaurant; any carbohydrates eaten will not cause such a massive increase in insulin. But in this case, you cannot eat a lot of carbs if you maintain the keto diet menu for weight loss.

6. Remember that you have 30-40 grams of carbohydrates at your disposal and eat selectively.

7. If you decide to eat more than usual, then keep in mind that you have about 100 grams of glycogen in the liver. Excess carbohydrates will go to the muscles, it is another 400-500 grams, and everything else will go to fat. Perhaps you will be hit out of ketosis for a day or two. On a keto diet for beginners during adaptation (first month), it is extremely undesirable. So think twice before letting yourself eat everything you wish instead of your daily menu for the keto diet.

If you are not sure, do not eat. There are so many hidden carbohydrates and sugars in the food we eat that you have to be very careful with your orders. Just a few teaspoons of sweet sauce can contain 15-20 grams of carbohydrates. It is almost your entire daily intake. Try to choose dishes that you can decompose into simple ingredients. The simpler the composition is, the higher is the possibility that it matches keto nutrition and does not contain hidden traps. And if you feel that your food was not fatty enough, do not be shy to ask for a piece of butter. 

Tell us what you prefer to eat on a keto diet while dining out? Do you have any favorite keto diet-friendly restaurants? What is the keto diet menu for you while eating out? Share your findings in the comments below.

Keto Mythbusting – 5 Biggest Ketosis Myths


Is it just a new trend or a truly helpful diet for losing weight and boosting our metabolism? The ketosis diet has grown in popularity over recent times.

So What Does a Keto Diet Mean?

This so-called “new” diet’s theory and philosophy as well as practice, turns out to be around for much longer before it became popular. Moreover, in the 20th century it was used as a treatment for obesity. This, however, fades into history as the propagation of “fats are bad” and “you are what you eat” took its toll.

One of the greatest myths is that fats are bad for you since fats are involved in the building of our cells- the membrane of the cell is made up of double phosphoLIPID layer (lipids are the same as fats and might be used interchangeably in this text).

Our body uses glucose as the primary source of fuel. The carbohydrates we intake get converted into glucose- in that form our body is able to use them. So, the body uses primarily carbs as energy, whereas the other main macronutrients- fats and lipids are used for building structures in our body.

However, when carbs are absent the body uses proteins and converts them into glucose instead of using them for building the body; and if there are not enough proteins, the body turns to fats as source of energy.

This diet embraces fats and excludes carbohydrates. The philosophy behind this is: if the body does not have carbohydrates and glucose available to maintain activity it starts using ketones. Ketones are a byproduct of the fats.

Therefore, our metabolism is producing them all of the time, but does not use them as fuel since it uses glucose instead. When the switch takes place, the body goes in a process called ketosis. 

Read more about how to get the right amount of protein and get benefits fromhealthy keto diet.

Ketosis can be validated through blood, urine or breath tests: if ketones rise to a certain level it means that you have entered nutritional ketosis.

Ketosis is the goal of this diet: to switch from burning glucose to burning fats resulting in the production of more ketones. Again, our amazing machinery called the body and the extraordinary things it does to protect us in times of crises (in this case absence of glucose) and manage to survive.

As with any topic and diet there are always confusions and contradictions surrounding it. In this article we offer elaboration on 5 myths that have shaded the topic of the ketosis diet.

You Can Indulge in Any Type and Amount of Fats

Yes fats are the primary source of energy here; however, that does not mean you should eat any kind of fats if you want to manage a healthy diet. Lipids are made up of fatty acids which can be either saturated or unsaturated- you want more of the unsaturated ones in your system.

Avoid trans-fats which are abundant in processed foods and are very harmful. Saturated fats are certainly not as harmful, but still, have a negative impact on your health. Moreover, you can find these in red meat, butter and cheese. Unsaturated fatty acids are the best option- found in avocado, salmon, nuts and seeds.

As for the daily amount of fats, always eat enough- not too much, nor too little. Finding balance is the hardest thing in life!

You Can Eat Higher Amounts of Proteins as Well

This block contains unexpected or invalid content.Attempt Block RecoveryYou might find certain variations of this diet that allow a greater percentage of protein intake. Carbohydrates should make only 5% of this diet. Moreover, if you go over that percentage, your body might immediately shift to the glucose fuel mechanism.

The story with proteins might be a bit different- the allowed daily intake is around 20% and some variations might include a higher percentage than that. But protein is made up of amino acids and when the body becomes desperate for carbs and source of glucose, some of those amino acids can be converted into glucose and be used as a fuel, therefore shifting your body out of ketosis. 

The keto diet aims to force the body to deplete completely its glucose so that it has no choice but to use body fats as a source. Keep in mind that you must intake certain amounts of protein as you need them for your muscle build and  a normal body function.

Not Eating Enough Proteins Results in Losing Muscle Mass

Athletes and people looking for muscle build while on this diet, might be concerned about losing their muscle mass. While it is true that proteins are needed for muscle building, athlete’s diet might also get changed to some keto variation.

When the body lacks carbs as the primary fuel, it turns out to any other source it can find. Therefore, as we already have proteins in our body, it could turn to them to break them down and get the glucose. However, it turns out that when in ketosis, the whole mechanism of ketosis is constructed to preserve the proteins from conversion and therefore save you from suffering muscle loss and damage.

Ketosis is Linked to Diabetes

This is a confusion caused by the similarity of these two words: KETOSIS and KETOACIDOSIS. Both are completely different-ketoacidosis is a dangerous health condition that commonly accompanies diabetes. However, ketosis as it was already explained is simple switch in our body, starting to use fats instead of carbohydrates as fuel.

  Quite the opposite, the ketosis diet has been shown to help the problems with diabetes. Diabetes is a condition that results in too much sugar in the blood- high blood glucose. Since this diet excludes carbs and sugars it is quite reasonable that it can help in the management of diabetes.

Just eat Fats and All Is Well

Excluding a major macronutrient such as carbohydrates might have its consequences on your overall well-being since there may be other important ingredients (micronutrients) you are missing.

Most of the fibre is limited since carbs are the ones that are rich in fibre, which is why a daily fibre supplement is preferred. When you start this diet you might get something called “a keto flu”. Don’t be afraid or scared that you are sick (of course not in all situations, please check with your medical guide) – more likely it is a positive side effect. When the body undergoes changes of habits it develops symptoms as if you are having flu. Moreover, this is a transitional phase where your body gets adjusted to the lack of carbs.

You may want to take electrolytes such as sodium, magnesium and potassium. Magnesium is needed since magnesium-rich foods are cut out of the diet, so you could take a magnesium supplement or add snacks such as nuts that are rich in magnesium. Sodium deficiency is also possible in this diet- you can use salt ( Himalayan pink is the best choice) or intake bone broth as well.

Potassium is also very important and you can include that micronutrient by eating avocado, salmon or mushrooms; take a supplement or add potassium chloride to your regular salt. Some might recommend intake of vitamin D.

If you want to be rest assured you are doing great with your keto diet, you can rely on a quality, all natural, all nutrients included, keto shake.

Please be careful when intaking extra micronutrients in the form of supplements- more does not mean better; you might get too much of some which cannot be excreted and could do more harm than good – enough is the key!

Always Choose Healthy Protein Sources

You’re going to be consuming a lot of protein while on keto, and that means it’s more important than ever to make sure your protein sources are high-quality and healthy. The last thing you want to do is consume an excess of unhealthy protein. For example, an excess of protein from soy has been shown to increase estrogen levels in men. The best sources of protein come from grass-fed cows.

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Check out more about how to get the right amount of protein and other benefits fromhealthy keto diet.

About the author Layla Parker

My name is Layla and I’m a writer at Howtonight.com – lifestyle blog which mostly focuses on health and nutrition but we also publish articles related to pets, travel, and entertainment.