Vegetarian Keto Diet is a diet plan that combines elements of vegetarianism and keto dieting.
Most vegetarians eat animal products such as eggs and milk but avoid meat and fish.
Meanwhile, the ketogenic diet is a high-*** diet that limits carb intake to 20-50 grams per day. This ultra-low carb intake triggers ketosis, a metabolic condition in which your body begins to burn *** for fuel instead of glucose (1 reliable source, 3).
On a traditional ketogenic diet, 70% of your total daily calories should come from **** sources such as oils, meat, fish and whole - *** Dairy (4 trusted source).
However, the vegetarian keto diet eliminates meat and fish, instead relying on other healthy fats such as coconut oil, eggs, avocados, nuts and seeds.
Summary
The Vegetarian Keto Diet is a high - ***, low-carb diet that eliminates meat and fish.
Health facilities
Although no studies have examined the specific benefits of a vegetarian keto diet, there is much research on both parent diets.
Promotes weight loss
Both vegetarian and ketogenic diets are associated with weight loss.
A large review of 12 studies found that those who followed a vegetarian diet lost an average of 4.5 pounds (2 kg) more than carnivores at 18 weeks (5 reliable source).
Furthermore, in a 6-month study of 74 people with type 2 diabetes, both a vegetarian diet *** and weight loss were more effectively promoted than the traditional low-calorie diet (6 reliable source).
Similarly, a 6-month study of 83 obese people found that the keto diet led to a significant decrease in weight and body mass index (BMI), with an average weight of 31 pounds (14 kg) (7 reliable source).
Having high amounts of healthy fats in this diet can make you feel fuller longer, reducing appetite and cravings (8 reliable source).
Prevents chronic diseases
A vegetarian diet is associated with a lower risk of many chronic conditions.
In fact, studies have linked them to lower risk of cancer and improved levels of risk factors for many heart diseases, including BMI, cholesterol and blood pressure (9 trusted sources, 10 trusted source).
The keto diet has also been studied for its effects on disease prevention.
In a 56-week study of 66 individuals, the keto diet significantly reduced body weight, total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar, all of which were risk factors for heart disease (11).
Other studies suggest that this diet may help maintain brain health and help treat Parkinson's and Alzheimer's diseases (12 reliable sources, 13 reliable sources).
Animal and test-tube studies also note that the keto diet reduces the growth of cancerous tumors. However, more research is needed (14 credible sources, 15 credible sources, 16 credible sources).
Contributes to the control of blood sugar
Vegetarian and keto diets each support blood sugar control.
A review of six studies linked the vegetarian diet to a significant reduction in HbA1c levels, leading to chronic blood sugar control (17 reliable source).
Furthermore, a 5-year study of 2,918 individuals found that switching to a vegetarian diet reduced the risk of diabetes by 53% (18 reliable sources).
Meanwhile, the Keto Diet improves your body's blood sugar control and increases its sensitivity to insulin, a hormone involved in blood sugar control (19 reliable source).
In a 4-month study of 21 individuals, HbA1c levels were reduced by 16% following a keto diet. Interestingly, 81% of participants were able to reduce or stop their diabetes medication by the end of the study (20 reliable source).
Summary
Both vegetarian and keto diets have been shown to help with weight loss, blood sugar control and protection against many chronic diseases. Keep in mind that no studies have specifically examined the vegetarian keto diet.
Potential errors
The Vegetarian Keto Diet also has some drawbacks to consider.
Can increase the risk of malnutrition
A vegetarian diet requires proper planning to ensure that you are meeting your nutritional needs.
Studies show that these foods are low in important nutrients such as vitamin B12, iron, calcium and protein (21).
The vegetarian keto diet is more controlled because it limits food groups that are high in many nutrients such as fruits, legumes and whole grains - increasing the risk of malnutrition.
Careful monitoring of nutrient intake and eating a variety of healthy, wholesome foods can help ensure that your body gets the vitamins and minerals it needs.
Taking a supplement can also help - especially for nutrients that are not often found in a vegetarian diet such as vitamin B12.
Causes flu-like symptoms
Many side effects can occur from switching to ketosis, sometimes referred to as keto flu (22 trusted source).
Some of the most common features (23 trusted source):
Constipation
Headache
Fatigue
Difficult sleep
Muscle cramps
The mood changes
Nausea is coming
Dizziness
In particular, these side effects usually disappear within a few days. Getting plenty of rest, staying hydrated and exercising regularly can help reduce your symptoms.
Not suitable for some population
Since the vegetarian keto diet is very limited, it may not be a good choice for everyone.
In particular, it should be avoided by pregnant and lactating children and women because it limits many nutrients that are important for proper growth and development.
It is also not suitable for athletes, those with a history of eating disorders or those with type 1 diabetes.
If you have any of the underlying health conditions or are taking any medications, consult your doctor before starting this regimen.
Summary
The vegetarian keto diet can cause short-term side effects, cause deficiencies in essential nutrients, and may be inappropriate for pregnant or breastfeeding children and women.
Food to eat
A healthy vegetarian keto diet should include a variety of carbs...
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