Home Guide Can you do Keto as a Vegetarian? Low Carb Ketogenic Diet

Can you do Keto as a Vegetarian? Low Carb Ketogenic Diet

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Spoiler alert: Yes, you can do Keto as a Vegetarian. Video transcript and resources below!
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___

** TRANSCRIPT **

As a reminder, a Ketogenic diet is a diet that is high in healthy fats, very low in carbohydrates, and moderate in protein. The goal is to get yourself into a state of nutritional ketosis, where your body uses mostly fat for energy instead of glucose.

You might have heard of the many health benefits that a ketogenic diet can provide, or maybe you just want to lose fat, have more energy or you want to be able to go for long periods of time without needing to eat.

Now, the most important part to achieve nutritional ketosis is to keep carbs low, ideally below 20-30g of net carbs per day, mostly from green leafy vegetables. Here’s where being vegetarian on Keto can be a little more challenging. Many vegetarians are used to eating lots of legumes to get their protein. But those sources simply won’t work on a ketogenic diet, as they’re too high in carbohydrates. As an example, 24g of protein from kidney beans or lentils come with 35 grams of net carbs, pushing you over your daily carbohydrate limit in a single meal. Also, quite often vegetarians are used to eating lots of fruits. Since most fruits are high in sugar, you will need to replace them with vegetables instead. But the good thing is that most vegetables are higher in nutrients anyway.

If you’re a ‘pescetarian’ it will be way easier for you to do Keto than if you’re not, as fish & seafood are some of the best protein sources out there. If you’re a strict vegetarian though, your best protein sources are going to be eggs, followed by cheese, nuts and seeds (both higher in carbs, so pay attention). If you you’re not getting enough protein through your diet, you can sometimes even supplement with some low-carb protein powder like whey protein, egg protein or a plant-based protein powder. It can be a good idea to mix your protein shake with some healthy fats like coconut milk, heavy cream or MCT oil so it doesn’t kick you out of ketosis.

In general it’s probably a good idea to include more MCT oil into your diet to help your liver with the production of ketones, as you’re probably more likely to consume higher amounts of carbohydrates than someone who is eating meat and doing Keto.

Alright, lets summarize. To make a vegetarian ketogenic diet work you need to eat:

– Very low-carb: Most of your carbs will be from green leafy vegetables with pretty much every meal – these are gonna make up around 5% of your daily calories. That might not seem a lot, but that’s going to fill up about half of your plate. Those vegetables are going to provide you with lots of nutrients and fiber, which you need to feed your good gut bacteria.
– High-Fat: Around 60-80% of your calories are going to come from healthy fats like Coconut oil or coconut milk, MCT oil, olive oil, grass-fed butter, heavy cream, avocados, some nuts & seeds and full-fat cheese. The fat is going to help you stay full for a long time after your meals.
– Moderate Protein: 15-25% of calories or at least 0,5g of protein per pound or 1,1g per kg of your ideal bodyweight. More if you’re exercising regularly. Not eating enough protein can lead to muscle loss, you feeling more hungry and can even down-regulate your metabolism. As far as sources go, If you’re a ‚pure’ vegetarian, as I mentioned, you will be limited to eggs, cheese, nuts & seeds as your main protein sources. If you’re pescetarian though, you’re lucky as you can also include lots of wild-caught fish & seafood on Keto.

I hope that this video helped show you that it’s definitely possible to follow a ketogenic diet even if you’re vegetarian!
Here’s a sample two week meal plan from ketodietapp: http://ketodietapp.com/Blog/post/2015/07/05/2-week-vegetarian-keto-diet-plan

Let me know in the comments if you are or were vegetarian in the past. Plus don’t forget to leave me a like & subscribe if you enjoyed the video!

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39 Comments

  1. Mel Rich

    August 1, 2018 at 4:54 am

    So the answer is no, you can't be a vegetarian and be on ketosis. But the good thing is, if you're a vegetarian you don't need to do this kind of a diet because you will lose weight anyway and be healthier. Especially if you eat less wheat or none at all and eat lots of vegetables and less fruit.

    Reply

  2. Donna Hart

    August 1, 2018 at 4:54 am

    I find this very difficult. I ate low carb, high fat and HIGH protein for years then it “stopped working” so I switched to moderate protein. Worked “ok.” But then I was gaining weight no matter what my macros were. Finally got it to a level point and I have not been able to lose what I gained. So for almost a month I have been meatless. My carbs naturally went up. My body hates carbs, apparently. I’m not gaining but I’m not losing and I’m NOT happy. I don’t miss the meat; I can do it. But I can’t seem to keep my carbs in check and I can’t get into ketosis. I’m a bit of a picky eater which makes it harder. Very frustrating

    Reply

  3. KenDBerryMD

    August 1, 2018 at 4:54 am

    Great video, thanks for sharing this info!

    Reply

  4. Amy Louise

    August 1, 2018 at 4:54 am

    I'm vegetarian and just starting the keto diet today. I'm a horrible addict to carbs and need to lose weight stat!

    Reply

  5. SANGUINESCAPE

    August 1, 2018 at 4:54 am

    I guess tofu is not vgetarian eh? Shame considering 135g of firm contains 3g carbs(3 fiber), and 11 g of proteins.

    Reply

  6. theFithWheel

    August 1, 2018 at 4:54 am

    Avocadoes

    Reply

  7. Giselle Neale

    August 1, 2018 at 4:54 am

    Thanks u answered my question about pescatarians n keto lifestyle great video ..

    Reply

  8. shivani reddy

    August 1, 2018 at 4:54 am

    Hi

    I am having twitches in keto diet . Any possible solution. I am having multivitamin tablet daily but how to include all electrolytes to my diet

    Reply

  9. Faw Dawiyya

    August 1, 2018 at 4:54 am

    "Strict" vegetarians aka vegans, do not eat eggs or any other animal product.

    Reply

  10. shilpa kapadia

    August 1, 2018 at 4:54 am

    how about beans & lentils as source of protein? because many vegetarians do not consider eggs to be vegetarian

    Reply

  11. Darlene Snyder

    August 1, 2018 at 4:54 am

    My heart tells me to go vegetarian. Because I feel so bad for the animals! But I love meat. But after seeing some videos yesterday about these animals….I just gotta do it. This is coming from some whose favorite food is a cheeseburger! Lol

    Reply

  12. Pamela Hope Patterson-Dar

    August 1, 2018 at 4:54 am

    Do you have any meal recipies for keto vegetarian?

    Reply

  13. Hans Killuminati

    August 1, 2018 at 4:54 am

    Vegan High Carb is the healthy and tastier way to go

    Reply

  14. Gaelen de Klerk

    August 1, 2018 at 4:54 am

    Thank you. Answers to my questions, straight, simple, happy thank you!

    Reply

  15. Ben Gelber

    August 1, 2018 at 4:54 am

    Do you have a video of keto vegetarian meal ideas? EDIT: Just checked the link in the description. Thanks!

    Reply

  16. bajanqt123

    August 1, 2018 at 4:54 am

    I dont want to loose weight, but i started a boot camp with the goal of becoming fit as i am really out of shape, Is it possible to use the keto diet and not loose weight

    Reply

  17. Mia

    August 1, 2018 at 4:54 am

    I'm not vegetarian. But I do not eat pork/bacon. What can I substitute that with?

    Reply

  18. nycgemini7222

    August 1, 2018 at 4:54 am

    is it possible to produce too many ketones? Like say you overdo it on MCT & coconut oils…

    Reply

  19. Kotes

    August 1, 2018 at 4:54 am

    Just want to throw out that
    No human has EVER suffered from protein deficiency!!!!!

    Reply

  20. arman khan

    August 1, 2018 at 4:54 am

    Guys, build muscle doesn't have to be difficult (I used to feel it did). I'll give you some advice right now. Look for a diet plan called Fenoboci Diet Plan. Seriously, that program has transformed my life. I probably should not even be mentioning it cause I don't want a bunch of other folks out there running the same "game" but whatever, I'm in a good mood today so I'll share the wealth haha.

    Reply

  21. sarah jane

    August 1, 2018 at 4:54 am

    don't forget avocados;-)

    Reply

  22. elizabeth binns

    August 1, 2018 at 4:54 am

    Thank you this helped so much!

    Reply

  23. shrey

    August 1, 2018 at 4:54 am

    I came here to watch Johnny sins talk about keto diet😂

    Reply

  24. Quiana White

    August 1, 2018 at 4:54 am

    so you're suggesting that I could blend my plant based protein shake with full fat coconut milk instead if the almond or cashew milk I've been using?

    Reply

  25. MiuMiu G

    August 1, 2018 at 4:54 am

    Thank you so much for this video. It is very, very helpful.

    Reply

  26. Ayaan Shukla

    August 1, 2018 at 4:54 am

    so I am a vegetarian N basically what I eat for keto is

    eggs whole 6 throughout day
    ghee (Indian organic butter Google)
    butter
    cheese
    paneer 300 gm
    broccoli few slices and mushroom few.slices
    buttermilk
    lemon water

    now I cook paneer n eggs mostly with ghee and spices and salt

    I use whey and coconut oil daily thrice

    I still feel hungry and low in strength..5th day today..

    I am a regular gymmer and goal is to lay off 15 lbs…I also use coffee tea and heavy creame

    Reply

  27. Sahil Singh

    August 1, 2018 at 4:54 am

    Great video @Minimalist Keto!

    I am an eggetarian & getting into Ketosis is a real pain. The toughest part is to sustain due to limited food options, I can stretch it to 3 – 4 months max.

    Here's my list of food that might be helpful for others 🙂
    1. Cottage Cheese
    2. Cabbage
    3. Onions
    4. Capsicum
    5. Cashews
    6. Eggs
    7. Spinach
    8. Olive Oil
    9. Whey Protein
    10. Milk

    Reply

  28. TATTOOED VEGAN

    August 1, 2018 at 4:54 am

    ** You forgot to mention (organic) tofu 🙂

    Reply

  29. Zulficar hamid

    August 1, 2018 at 4:54 am

    Can u eat soya chunks on keto I found a brand which has 18 carbs all of which is fiber

    Reply

  30. t123 t

    August 1, 2018 at 4:54 am

    I'm tired of beef, substitutes please
    , not a vegan, thank you.. Gr8 channel

    Reply

  31. Kay Bee

    August 1, 2018 at 4:54 am

    Vegetarians can eat eggs?

    Reply

  32. Milan Adhikari

    August 1, 2018 at 4:54 am

    This video has good information, but I'm not sure about the best diet plan which i should use, only because I have never used any. Anyone tried using the Fenoboci Diet Plan? I've noticed many people talk about amazing things about Fenoboci Diet Plan.

    Reply

  33. Om of Mom

    August 1, 2018 at 4:54 am

    I lost 50lbs in keto with animal protein. I'm starting to transition to keto vegetarian

    Reply

  34. Amit Kumar

    August 1, 2018 at 4:54 am

    I am a vegetarian and trying to do a ketogenic diet since last two weeks. I think its not ketogenic at all since I am still having way too much carbs. I am eating somewhat more fats and vegetables but carbs as well. I think what I need to do is mix ketogenic diet with intermittent fasting and exercise. That is the only way it will work for vegetarians. Try to reduce carbs and increase fats. This kind of food will keep you filled and satisfied for longer. So only have two meals of breakfast and lunch in the whole day and skip the dinner giving you a 18 hour fasting period everyday so that the body can have the opportunity to go into ketosis. Also since you are eating carbs, so exercise intensely in the morning and moderately in the evening so that the carbs are used up and the body will have higher chance of going into ketosis.

    Reply

  35. belle du sud soapery -by jodie

    August 1, 2018 at 4:54 am

    I want to start keto..Like..yesterday (lol) but I'm Vegan. So I'm definitely looking for good resources before I actually start. Great video 🖒

    Reply

  36. Maricruz M

    August 1, 2018 at 4:54 am

    Finally useful information!! Thanks so much

    Reply

  37. Seb Makeup

    August 1, 2018 at 4:54 am

    I was a long time vegetarian (10+ years) and went keto 4 months ago and even tho I've introduced a little fish I still struggle to eat enough protein, thanks for the video helped me a lot 🙂

    Reply

  38. Medea Jolicoeur

    August 1, 2018 at 4:54 am

    Thanks so much for this video! You're so beautiful <3

    Reply

  39. jasmeet singh

    August 1, 2018 at 4:54 am

    Hi I am a pure vegitain I don't eat egg or anything and I don't know what to have

    Reply

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