If you are a vegetarian and when you are planning to start a Keto diet by doing a lot of research it’s easy to get overwhelmed. There is so much information on the internet regarding the Keto Diet, ketones, ketosis, and the history of the ketogenic diet. Here, I will try to give you some basic rules that you need to follow to begin and condition your body to get ready for Keto.
Towards the end of the blog, I will also throw some light on why Keto may not be the most appealing or rather appropriate diet plan for vegetarians or for anyone for that matter.
Step 1: Cut the Carbs - This is a tough one for many, as a lot of vegetarian favourites are high in carbs – especially vegetarian protein sources such as wheat, rice quinoa, legumes, and pulses (basically Roti-Daal-Chaawal-Sabji-Achaar, or puri-aloo-pulav-sweets). Aim to keep your net carbs under 35g per day, and under 20 if possible.Also, avoid low-fat dairy products (go for full-fat instead, for eg. don’t drink Amul Taza milk rather go for high fat Amul Gold version). You can also use cream. You will need to avoid starchy vegetables, as well as most fruit (with the exception of berries).If you’re starting to panic that most of your food sources have been cut down – don’t fear! The next steps will show you what you can add and give you a few meal ideas.
Step 2: Fill Up on Low-Carb Vegetables - With so many delicious low-carb vegetable options, you might not even get a chance to miss the starchy, high-carb veggies you are going to cut out. You will still get your fiber and micronutrients from these low-carb vegetables.
Top low-carb vegetables for the ketogenic diet (the net carbs in brackets are per 100g weight):
• Spinach (1g) – chock-full of vitamins and minerals, and very versatile
• Asparagus (2g) – nutritious, and so simple to cook (my favorite is pan-fried in butter)
• Avocado (2g) – ok, so technically a fruit, but used more like a vegetable. Extremely versatile – can be used in so many different ways, from guacamole to chocolate dessert.
• Cucumber/Zucchini (3g) – its neutral flavour makes it a good replacement for most grain based dishes.
• Cabbage (3g) – usually not the most popular veggie, but once you learn how to cook it properly it will quickly become a staple!
• Cauliflower (4g) – cauli mash, cauli rice, cauli pizza base – this classic low-carb veggie is continuously being used in new ways.
• Broccoli (4g) – high in Vitamin C and other nutrients – broccoli is also a very versatile and nutrition-packed low-carb option.
• Kale (4g) – hardier than spinach, but just as nutritious. Great in salads!
• Green beans (4g) – cooked, or eaten raw in a salad – there are many ways to eat green beans.
• Brussels sprouts (5g) – the bane of many children growing up due to its strong flavor, brussels sprouts has a rich, nutty flavor that is very tasty when roasted in olive oil and garlic.
Step 3: Add Quality Vegetarian Protein - Now that you have your veggies sorted, the next step is to add high-quality vegetarian protein. Luckily, there are many excellent sources of protein that also happen to be vegetarian (although – if you are vegetarian you already know this!). The important element here is that the protein must be high quality. And ideally, whole foods, rather than processed meat replacements, protein bars and protein shakes. Top vegetarian protein options:
• Hemp seeds (bhaang ke seeds!!)
• Greek yoghurt (often labeled as ‘double cream’) or our own humble dahi
• Cottage cheese (skip the low-fat options)
• Nut butter
• Hard/Semi hard Cheeses (parmesan, swiss, feta, and cheddar)
• Soft Cheeses (brie, Monterrey jack, mozzarella, and blue)Where’s the tofu? I have not included any processed soy protein options, as the research is too inconclusive at this point. I have rather stuck to minimally processed or unprocessed protein sources.
Step 4: Add Healthy Fats - The fun part!Between 70-80% of your daily calories should come from fat. As you transition into ketosis, you are training your body to use fat as its main fuel source. Depriving your body of glucose (carbs) will get you there, but you will feel much better and transition will be easier if you eat plenty of fat while your body is learning. There will be a time later when you may want to lower your fat intake, but not during this first three weeks. Again – the focus is on healthy fats, rather than just any fat source.
What makes a fat healthy?
Ones that have not been highly processed. When it comes to oils, this means you should avoid highly processed vegetable and seed oils such as canola, corn, safflower and sunflower oils. These are created by chemical extraction. Oils that are generally fairly easy to be extracted by grinding or crushing are much healthier. Examples are almond oil, avocado oil, ghee, peanut oil, pure olive oil, and sesame oil. Other vegetarian fat sources are butter, heavy cream, coconut butter, and cocoa butter. You will also get healthy fats from consuming avocados and nut butters. The ketogenic diet isn’t a one size fits all diet. It has to be individualized. This personalization applies to a lot of diets.
Many people don’t like this or don’t want that responsibility. They want to know exactly how many carbs they can have in a day? How much protein? How much fats? Just give me an exact plan, and I will stick to it. But Keto doesn’t work like this! There has to be individualised diet planning done for everyone who transitions into Keto by a certified dietitian for effective results without any side effects.
What all can go wrong with Keto?
We must remember Keto is not ideal for long term weight loss plan or it is not a lifestyle change. Since we need to avoid carbs totally our meal options( specially Indian cuisine) just reduces to minimal. This leads to nutrient deficiency if we don’t plan our diet according to a certified dietitian. People who are used to have full meals (full of carbs, fats, etc.) since childhood, for them the physical fatigue is greater after the start of Keto diet. They feel dizzy and foggy-headed.
Planning a Keto diet and arranging for daily supply of veggies, proteins and fats also becomes difficult both logistically and financially because some exotic vegetables may not be available at your nearest market and they might be heavy on the pocket too. If you cook for the family, cooking differently for yourself and differently for other family members is obviously a pain and this at some point in time leads you to quit the Keto!\
Always remember your body is different from others. If whenever you decide to start Keto diet take consultation from a certified dietitian. Keto is a very disciplined form of diet which can give you positive results quite soon or it may just go terribly wrong if taken without a proper consultation.