The vegetarian diet is commonly regarded as one of the healthiest diets for humanity. Many studies have found that vegetarian diets are associated with a lower rate of heart disease and diabetes and may improve health more than the average non-vegetarian diet. However, this doesn’t mean that the vegetarian diet or the vegetarian keto diet is the best diet for everyone’s health. The ketogenic diet, for example, has been found to be more effective than the vegetarian diet for weight loss, improving triglyceride and blood sugar levels, and reducing the severity of diseases like type 2 diabetes, obesity, epilepsy, Alzheimer’s disease, polycystic ovary syndrome, and some types of cancer. But the ketogenic diet comes with some environmental and health concerns as well. The primary environmental issue with all meat-containing diets stems from where people source their animal products like meat and dairy. Meat and dairy that comes from animals raised conventionally in controlled animal feeding operations (CAFOs) are not only nutritionally inferior, but they contribute to climate change and the abuse of animals and the local environment as well.
Fortunately, we can address these potential issues by borrowing principles from both the ketogenic diet and the vegetarian diet to formulate an eating plan that is healthier for humans, animals, and the environment. In other words, we can get the benefits of the vegetarian diet and ketogenic diet in one diet - the vegetarian ketogenic diet. What is The Vegetarian Keto Diet? The simplest definition of the vegetarian ketogenic diet is a diet free of meat, fish, and fowl flesh that restricts carbohydrates. By eating in this way, we can reap all of the benefits of the ketogenic diet while reducing our carbon footprint, decreasing animal abuse, and improving health. Eggs and dairy - two of the main animal products you can eat on the vegetarian ketogenic diet - are very nutrient dense. If you want to reduce the impact on the environment and improve animal welfare, you should source your eggs and dairy from local, pasture-raised chickens and cows. By supporting these healthy and sustainable animal rearing practices, you will be investing in the most humane and healthy animal products (more on this later).
Throughout this article, we will focus on how to implement a vegetarian ketogenic diet that includes eggs and dairy. On the other hand, if you want to eliminate all animal products for your ketogenic diet, Supraketo Official Site Keto Pills then you will find much better suggestions - like a complete list of dairy and egg alternatives - in our comprehensive guide to the vegan ketogenic diet. Pescatarian - This diet includes fish, eggs, and dairy, Supraketo but no meat or poultry. Lacto-ovo vegetarian - A plant-based diet that includes dairy products and eggs, but no meat, poultry, or fish. Lacto-vegetarian - With this option, the only animal product included is dairy. Ovo-vegetarian - With this approach, the only animal product included is eggs. Vegan - No animal products included. To learn more, check out our guide to vegan keto. As mentioned in the previous section, this guide will focus mostly on a lacto-ovo vegetarian keto diet. We’ll also explore several dairy and egg substitutes along the way.
Limit your total carbohydrate consumption to 35 grams or less per day. Eliminate all animal flesh from your diet (e.g., meat, fish, and Supraketo poultry). Eat plenty of low-carb vegetables. Get at least 70% of your calories from fat. Consume plant-based proteins, eggs, and high-fat dairy to meet your protein needs (roughly 25% of calories). Supplement with nutrients that you may not be getting enough of like vitamins D3, DHA & EPA, iron, and zinc. Use the keto calculator to figure out your calorie and macronutrient needs. Continue reading for more precise vegetarian keto diet recommendations. The most common mistake vegetarians make on the ketogenic diet is eating too many carbohydrates. This is mostly because many vegetarian-friendly favorites are filled with carbs. While you are on the ketogenic diet, do not eat the foods listed above. These foods are so high in carbohydrates that one serving can take you above your carb limit for the day and kick you out of ketosis.