Vegetarian -- ketogenic diet possible for vegetarians?

#21

Here are some vegans who are low carb

#22

When it becomes so restrictive, itā€™s often hard to get all micronutrientsā€¦ iron may be quite problematic (who eats 500 g of spinach?).

(Todd Allen) #23

Iā€™m not advocating vegan keto merely stating it shouldnā€™t be that hard to achieve and sustain ketosis. But undoubtedly the more restrictive one gets with dietary choices, vegan or ZC, the more effort it takes to cover all the micronutrients.

#24

You are completely right.

Just for the fun, Iā€™ve tried to find something reasonable for macronutrients: one cup of flaxseed and five of cubed avocados yield 15g of net carbs, 180g of fat, and 46g of protein (3:1 classic ketogenic diet).

(You've tried everything else; why not try bacon?) #25

Iā€™m not sure about the ZC side. The 1927 experiment on Stefansson and Andersen was an attempt to make them develop scurvy or some other deficiency disease; when the experiment ended, the principal investigator considered it a failure because the two men had remained perfectly healthy. Nor were the Inuit among whom they lived ever known for suffering from deficiencies. Dr. Phinneyā€™s take is that the organ meat the Inuit consumed (and which Stefansson and Andersen consumed during the experiment) provides all the necessary micronutrients.

(Todd Allen) #26

It requires more attention to adequately cover all nutrients like manganese and vitamins C, K and folate when ZC, especially if one is eating less for faster weight loss.

#27

I was lacto-ovo for about 23 years, and when I went LCHF/keto, I added seafood back. I still do not eat red meat, pork, or chicken. However, I do quite well protein-wise with fish, shrimp, eggs, dairy, etc. I still eat some tofu, but Iā€™ve also dialed the fake meats waaaaaay back existing as my version of occasional ā€œketo junk food.ā€ (Itā€™s my guilty pleasure to have two LightLife tofu dogs in a low carb wrap every few months or a Morningstar bacā€™n, egg, and cheese wrapā€“heh, heh.) These days, I eat eggs and some type of seafood on a daily basis. I honestly believe that I can attribute my lack of cravings for the most part to sticking to real, unprocessed, whole foods by and large. I do think that a <20 g keto is more difficult without a non-plant protein source, and I do think a 35-50g LCHF plan will offer more flexibility. However, if you can mind those B and D vitamins, I say go for a lacto-ovo veg version of keto!

(Brian) #28

Two of the components often used heavily in the vegan community scare me: flax and soy. I may have a bit of each from time to time but I do NOT want to make either a food group. The estrogenic part of it does not appeal. And Iā€™m not convinced that there may not be negative consequences that go pretty far into the health of a person eating them heavily that may take quite a while to show up. Iā€™ve seen things in my long term vegetarian friends that cause me to question whether theyā€™re really even as healthy as their non-vegetarian brothers & sisters, things like heart troubles, gall stones, strokes, diabetes, cancer, and Alzheimerā€™s, not minor things.

I donā€™t know about anybody else, but 46g of protein, for me, is a protein deficiency.

(Pshah) #29

Yes I am Vegetarian not vegan. I am doing it for a month. It is not as ez as non vegetarians needs more planning, I am also Indian so I eat paneer(Cheese). No impossible, need to plan your days and meals. Hope this will help.

#30

Iā€™ve experimented with an intermittent vegetarian keto diet for about 3 months, if one can call it that. No fixed protocol. I simply went for up to a week without any meat, except for eggs.
Some days I had meats but not much up to 2 days a week.

I measured b-ketones and u-ketones during this ā€œexperimentā€ and found that my ketones were actually a bit higher in the evening (3 mmol/L or above).

So it was highly doable for me. I will probably cycle continue with this cycling style of semi vegetarianism.

(lisa Bradley) #31

Iā€™ve just had paneer for dinnerā€¦ itā€™s so good, and a great go to for vegetarians on keto.

(PAULA GRAINGER) #32

Hello , I am also a vegetarian, trying and sometimes miserably failing to maintain my diet as a vegetarian while in keto. At the moment I am still craving breadā€¦I canā€™t avoid it. Mostly for the last year I have elimimated many carbs.

Paula

(Parker) #33

I am primarily a vegan with the exception of barnyard eggs and Iā€™m in my third week. You can do this, I promise. It just takes a little more effort in the beginning. Hemp seeds are great for protein and coconut oil for your fat. But Iā€™m still a newbie to this new regime.

(Parker) #34

Donā€™t forget about tofu!

(Parker) #35

This was great. Thank you.

(PAULA GRAINGER) #36

Hello NOYB, I was mostly vegan too until I discovered Ketoā€¦then eggs and cheese cream and salt and all of the other things I hadnt been eating for 40 years on my veg diet. My low fat high carb diet didnt keep my arteries clear.
Itā€™s really good to meet someone else who is vegetarian on a keto diet because I had been worrying about eating the right thing. I love tofu btw. Esp fried with creole spice and tamari sauce. Just by itself. Yum !

(Fawn Gifford) #37

When you posted to consume 6 eggs a day this confused me. Iā€™m super new to keto and when I put in my food/macros into a counter and put in 2 eggs from breakfast it said I was at my mark for macros for the day?!

#38

What app are you using because that isnā€™t right. Two eggs would just be about 160 calories, 10g fat, and 12g protein.

(Fawn Gifford) #39

I am vegan and started my first day today and I have to admit it was a great day! I made fat bombs out of fried vegan cheese with coconut oil and a vegan cream cheese dip. I ate raw asparagus with vegan ricotta, I had a plant based protein shake, then coffee with nut milk, I also had a tomato/cucumber salad with warm fried tofu and liquid aminos- I just finished dessert with frozen coconut milk and less than a 1/4 raspberries! I have eaten less than I was supposed to as far as protein and barely made it as far as fat thus frying everything in coconut oil lol and the coconut cream. Good Luck!!

(Fawn Gifford) #40

Side note I use the app TotalKetoDiet to track my macros and itā€™s free holllaaa