Living the ketogenic lifestyle definitely comes with some modifications to your eating plan. You often hear about diet plans that kick start your body into ketosis, such as Paleo or low carb high fat (LCHF) diets, that can help people shed unwanted weight. Typically these diets are higher in animal proteins and low in the glycemic range by avoiding simple carbohydrates such as bread, pasta, and pastries. What does this mean for those following a vegetarian lifestyle? Will they be able to reap the benefits of ketosis to obtain fat loss goals? Here is some great information for vegetarians and vegans to understand ketosis, how it helps with fat loss, and what they can do to use the amazing power of ketones to burn off unwanted body fat.
VEGETARIAN DIET BREAKDOWN
Vegetarianism is a meatless lifestyle that has some modifications depending on dietary restrictions. Lacto-ovo vegetarians consume both dairy products and eggs, while lacto vegetarians consume dairy products while avoiding eggs. Vegans do not consume any animal products whatsoever and use substitutes in their diets to replace dairy and eggs.
The most commonly known fact about vegetarianism is that there is no meat consumption and in some cases such as the vegan diet, no animal products are consumed at all, so the ketogenic diet for the vegetarian will differ by individual. The reasons people may choose the vegetarian lifestyle may have to do with health, ethical reasons, or economics. The most common misconception is that the vegetarian diet lacks protein sources and will make it difficult for people to build lean muscle mass. Dietitians have confirmed that individuals following a veggie lifestyle are still able to meet their nutritional needs and live a healthy and active lifestyle while maintaining healthy body weight. Meeting daily protein requirements is possible through eating a variety of foods that will provide the essential muscle lending amino acids your body needs. Using high-quality vegetarian protein powders is also helpful in maintaining healthy diet ratios.
STARTING KETOSIS FOR VEGETARIANS
Although many food choices in the vegetarian diet are typically high in carbohydrates, it is possible to lower your carbohydrate intake so that you can get your body into the state of ketosis. The keto diet is based around eating low glycemic foods that prevent insulin spikes and encouraging our body to create ketones to burn our stored body fat for fuel. Eating a diet that is high in healthy fats and vegetarian protein is necessary to start ketosis. Supplementing is important and using a product such as Kegenix PRIME can fire up ketosis in less than 60 minutes and help speed up the process.
You can make healthy or poor diet choices both as a meat eater or a vegetarian, but using good judgement and making wise choices are key to succeeding at long term weight management with any diet plan. Knowing what your keto friendly foods are and creating easy to follow diet plan will help you achieve success in your Keto Lifestyle.
KNOW YOUR NUTRIENTS
We know that ketogenic diets are low carb and create a reduced spike of insulin in the body through low glycemic eating. It’s easy to implement lower carb eating by avoiding the obvious culprits such as bread, pasta, rice, potatoes, and high fructose foods. But what else do we need to focus on in our daily diet plan to get our body into ketosis?
Vegetarian protein sources include, beans, lentils, nuts, seeds, tofu, chickpeas, vegetarian protein powders, seitan (wheat gluten), tempeh, and whole grains and greens. Dairy products are easily substituted with delicious alternatives like coconut milk, almond milk, soymilk, and other soy alternatives.
Having substantial amounts of fat in your diet that doesn’t come from animal sources is easy to do with the vegetarian diet and is crucial to starting your ketone production. Some foods that are high in healthy fats are not suitable for all vegetarians (vegans), but are great options for those who allow them into their daily meal plans. Foods such as eggs and egg yolks provide plenty of healthy fats and are rich in nutrients. Raw unpasteurized dairy such as cheese and heavy cream can provide a good dose of fat with little to no carbohydrates. Non animal sources of fat can be found in foods such as avocados, as they provide healthy monounsaturated fats as well as vitamins and nutrients. Avocado is also high in fibre that comes from a non-carbohydrate based food, so they are good for your overall digestion.
OTHER SOURCES OF NON-ANIMAL FAT
Coconuts and coconut oil, coconut manna (coconut pulp) – High in medium-chain triglycerides, which are easily converted in to ketones.
Nuts, such as macadamia nuts and almonds – Healthy and satisfying fat choices that provide important nutrients such as calcium, magnesium, biotin, fibre, vitamin b 12, and copper.
Healthy oils for salads and cooking – Note that some oils are best used raw as heat can change the compounds of the oil and how it’s used by the body.
Make healthy salad dressings using cold pressed extra virgin olive oil, flax seed oil, hemp oil (rich in omega 3), macadamia oil, sesame oil, and avocado oil. Learning to get creative in the kitchen and blending your flavors can easily up your healthy fat intake and increase satiety in your vegetarian diet.
KICK YOUR KETONES INTO GEAR
Thankfully there are ways to follow a low carb keto friendly diet and still eat a vegetarian meal plan. It just takes some careful planning, making optimal food choices, and good supplementation such as introducing Kegenix™ for a keto kick start. No matter how you look at it, ketosis can be achieved for anyone who is willing to switch up their diet plan. Vegetables typically contain higher levels of carbohydrates than meat and vegetarians usually consume higher amounts of fruits and vegetables. Being mindful of your macronutrients will help you achieve the balance that will keep your fat burning capabilities running high.
Eating high protein, low-carb vegetable sources is key for vegetarians getting their body into ketosis. A diet rich in leafy green vegetables and cruciferous vegetables can be prepared with healthy fats, salts, and spices. Fruits and high fructose foods should be reduced and lower glycemic fruit choices should be used, such as blueberries, strawberries, blackberries and raspberries. High sugar fruits such as bananas should be restricted as not to kick the body out of ketosis, as they also contain high amount of carbohydrates. Getting your carbohydrates from vegetarian foods that are more complete and have protein to offer is the best nutritional choice for your body. Be sure to look in your pantry and stock up on the keto friendly foods that will help you on your weight loss journey. Foods that are high in vegetarian proteins, fibre and flavour are going to be your staples, as well as a little help from your friends at Kegenix™.
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