The dos and don’ts of a vegetarian keto diet

Are you on a keto diet and thinking about going vegetarian? Or perhaps, you’re vegetarian and are considering following the keto diet. Let’s face it – vegetarian and keto are two completely different concepts. Vegetarians stay away from meat, while keto dieters eat a lot of it. Vegetarian diets contain carbs, but keto diets are strictly low (or no) carb. But is it even remotely possible to mix it up and follow a vegetarian keto diet? Well, it’s not impossible!

So yes, while following a vegetarian keto diet is not impossible, it’s also not easy. Following this diet means steering clear of animal products and food that’s rich in carbs.  Nevertheless, if you’re absolutely keen on becoming healthier while doing a bit of good for the planet, here are a couple of things to keep in mind when following a vegetarian keto diet.

What you must do

• Eat lots of plant-based fats, moderate plant-based protein and as few carbs as you can
  
  
• Eat walnuts, hazelnuts, pecans and macadamia nuts. Eat almonds, peanuts and pine nuts in moderation, as they contain more carbs
  
  
• Include seeds in your diet such as pumpkin seeds, sunflower seeds and chia seeds
  
  
• Trick your brain into eating low-carb food. For instance, if you’re craving mashed potato, you can mash cauliflower up as a substitute. Alternately, you could turn zucchini into noodles and even slice it long and thin to be used as ravioli
  
  
• Stock up on avocados, coconut oil and other healthy fats
  
  
• Instead of plain milk, choose almond milk and substitute butter for coconut oil or vegetarian butter
  
  
• If you’re using sweeteners, use stevia or another low-carb option
  
  
• If you frequently cook with eggs, find substitutes. For example, one tablespoon of finely ground flax seeds mixed with about three tablespoons of water makes for a great substitute for eggs, when baking or making pancakes
  
  
• Say yes to paneer,tofu, tempeh and seitan for protein
  
  
• Low-sugar fruit is okay. You can eat strawberries and raspberries, but in moderation
  
  
• Add flavour to your meals using condiments and spices such as pepper, basil, oregano, cinnamon, chilli powder, etc.
  
  
• Keep track of your food. When you’re on a new diet, doing this is key, because you need to know if your body’s receiving the nutrients that it needs in order to function

What you must not

• Avoid diving into an intense exercise routine a few days into your new diet. You must give your body time to adapt to this new diet and all the changes that it brings along
  
  
• Do not eat anything that’s high-carb and overly starchy. This includes bread, pasta, chips and crackers, rice, cereals, sodas and most fruits
  
  
• Don’t follow this diet only because your favourite celebrity or best friend is following it. Be honest with yourself and do it only if you want to
  
  
• Don’t buy something that claims to be ‘healthy’, only because it’s vegetarian or keto. Read the labels carefully to see if what you’re picking up really is vegetarian or keto
  
  
• Don’t stick to just raw food! A lot of people tend to restrict themselves to eating raw veggies. When you’re consuming cooked vegetables and other food, it’s always easier to digest. So, strike a balance
  
  
• Don’t kickstart this diet without doing your research. Always know what you’re signing up for. Read up as much as you can and speak to a nutritionist before you take the leap

You now know exactly what to expect from a vegetarian keto diet. So, the only question that remains is – are you game?

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