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The Ultimate List of Ketogenic Diet Foods for Vegetarian

 

The Ketogenic Diet or simply called as the keto diet is well known dieting approach among people looking to lose layers of body fat. The Keto Diet pushes the body into a metabolic state called Ketosis where body opts for fat as primary fuel rather than carbs. In this article, we will take through what The Keto diet is, its benefits and dangers and a detailed list of Ketogenic foods for vegetarian.

What is The Ketogenic Diet?

Simply put, the keto diet is all about consuming ample amounts of healthy fats, moderate amount of protein and scarce amount of carbs. This diet plan aims to derive most of your calories from fats and protein instead of carbs.

How does The Keto Diet work?

Ideally, most individuals are well used to consuming high quantities of carbs day in day out. Gradually your body gets used to this daily routine of obtaining the energy by breaking down these carbohydrate molecules into glucose. And just because glucose molecules are the simplest molecules for the body to obtain energy, they will be highly preferred over other sources of energy. To process, transport and store these glucose molecules, our body produces another hormone Insulin.
Now, as you switch from high-carb diet to high-fat diet, your body gradually changes its preferred source of energy from carbs to fats. This process is known as Ketosis. During ketosis, your body produces ketones by breaking down fats in the liver and thus deriving energy for body’s optimal function.

Keep in mind: By following the keto diet, you are not at all starving your body. Rather, you are restricting your carb intake and replacing it with healthy fats and protein.

Possible benefits of the keto diet:fruits-heart

  • Improved satiety due to increased consumption of fats and protein along with vegetable intake.
  • Better blood sugar level due to lower insulin levels.
  • A good improvement in focus and energy because of minimum insulin spikes and crashes.
  • Better results in weight loss due to a decrease in overall calorie intake by restricting carbs.

Possible dangers of following the keto diet:

The debate is still on, and there’s no final word yet. Several studies show both good and bad sides of the keto diet. For athletes who are willing to go on the keto diet be warned that they are likely to experience decreased performance levels through first few days or weeks of the keto routine. However, as your body adapts to the new changes, you will regain your strength and endurance like before.

The bottom line is – For elite athletes and bodybuilders who wish to put on ample amount of mass and size, keto diet may not be a long-term choice. They should look to follow keto diet once in a while to flush out glycogen levels and start afresh. On the other, keto diet is the best thing for people who are looking to lose weight and getting healthy.

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List of Ketogenic Diet Foods for Vegetarian

Protein Rich Foods for Vegetarian Ketogenic Diet

  • Almonds(1 oz): Protein – 6 g, Fat – 15 g, Fibre – 3 g, Net carbs – 2 g
  • Pumpkin Seed(1 oz): Protein – 10 g, Fat – 6 g, Fibre – 1 g, Net carbs – 3 g
  • Almond Flour(1 oz): Protein – 6 g, Fat – 14 g, Fibre – 3 g, Net carbs – 3 g
  • Walnuts(1 oz): Protein – 4 g, Fat – 18 g, Fibre – 2 g, Net carbs – 2 g
  • Flax Seeds(1 oz): Protein – 5 g, Fat – 12 g, Fibre – 7 g, Net carbs – 1 g
  • Chia Seeds(1 oz): Protein – 4 g, Fat – 9 g, Fibre – 11 g, Net carbs – 1 g
  • Macadamia Nuts(1 oz): Protein – 2 g, Fat – 21 g, Fibre – 2 g, Net carbs – 2 g
  • Unsweetened Coconut(1 oz): Protein – 2 g, Fat – 18 g, Fibre – 5 g, Net carbs – 2 g
  • Hazelnut(1 oz): Protein – 4 g, Fat – 17 g, Fibre – 3 g, Net carbs – 2 g
  • Cashews(1 oz): Protein – 5 g, Fat – 12 g, Fibre – 3 g, Net carbs – 7 g
  • Tofu, Silken, Soft(100 g): Protein – 5 g, Fat – 3 g, Fibre – 0 g, Net carbs – 3 g
  • Tofu, Firm(100 g): Protein – 16 g, Fat – 9 g, Fibre – 2 g, Net carbs – 2 g
  • Pistachio Nuts(1 oz): Protein – 6 g, Fat – 13 g, Fibre – 3 g, Net carbs – 5 g
  • Pecan(1 oz): Protein – 3 g, Fat – 20 g, Fibre – 3 g, Net carbs – 1 g

Healthy Fat and Oil sources for Vegetarian Ketogenic Diet

  • Olive Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g
  • Avocado Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g
  • Coconut Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g
  • MCT Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g
  • Red Palm Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g
  • Olives, Black(1 oz): Fats – 3 g, Fibres – 1 g, Protein – 0 g, Net Carbs – 1 g
  • Avocado(1 oz): Fats – 4 g, Fibres – 2 g, Protein – 1 g, Net Carbs – 0 g
  • Olives, Green(1 oz): Fats – 4 g, Fibres – 1 g, Protein – 0 g, Net Carbs – 0 g
  • Flax Seed Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g
  • Macadamia Oil(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g
  • Cocoa Butter(1 oz): Fats – 28 g, Fibres – 0 g, Protein – 0 g, Net Carbs – 0 g

LOW CARB VEGETABLES FOR THE KETOGENIC VEGAN DIET

  • Green beans(5.3 oz): Net Carbs – 6.4
  • Collard greens, sliced(1 cup, 1.25 oz): Net Carbs – 0.8
  • Asparagus(5.3 oz): Net Carbs – 2.7
  • Lettuce (sliced)(1 cup, 1.75 oz): Net Carbs – 0.5
  • Summer squash(5.3 oz): Net Carbs – 3.2
  • Winter squash (pumpkin)(5.3 oz): Net Carbs – 9
  • Celery stalk(3 medium, 4.2 oz): Net Carbs – 1.6
  • Cucumber(5.3 oz): Net Carbs – 2.2
  • Spinach, cooked(½ cup, 3.2 oz): Net Carbs – 1.2
  • Kale (Italian dark-leaf)(5.3 oz): Net Carbs – 2.1
  • Kale (curly)(5.3 oz): Net Carbs – 5.4
  • Cabbage (white)(5.3 oz): Net Carbs – 5
  • Cabbage (red)(5.3 oz): Net Carbs – 7.9
  • Onion, white (sliced)(¼ cup, 1.4 oz): Net Carbs – 2.2
  • Peppers (green)(4.2 oz): Net Carbs – 3.5
  • Peppers (red)(4.2 oz): Net Carbs – 4.7
  • Tomatoes, chopped(1 cup, 6.3 oz): Net Carbs – 4.8
  • Eggplant (aubergine)(5.3 oz): Net Carbs – 3.5
  • Broccoli, chopped(5.3 oz): Net Carbs – 6.1
  • Garlic(1 clove): Net Carbs – 0.9
  • Cauliflower(5.3 oz): Net Carbs – 4.5
  • Mushrooms, white(5.3 oz): Net Carbs – 3.4
  • Mushrooms, brown(5.3 oz): Net Carbs – 5.6
  • Swiss chard, sliced(1 cup, 1.25 oz): Net Carbs – 0.8

DAIRY FOODS FOR THE VEGETARIAN KETOGENIC DIET

  • Cream (Heavy whipping)(¼ cup): Protein – 1.1 g, Net Carbs – 3 g
  • Cream (Soured)(¼ cup): Protein – 1.2 g, Net Carbs – 2 g
  • Cream Cheese(¼ cup): Protein – 3.5 g, Net Carbs – 3 g
  • Hard full-fat cheese (e.g. cheddar)(2 oz): Protein – 14 g, Net Carbs – 1.6 g
  • Mozzarella(2 oz): Protein – 13.8 g, Net Carbs – 2 g
  • Butter(1 tb. Sp.): Protein – 1 g, Net Carbs – ZERO
  • Plain Greek Yogurt(100 g): Protein – 11 g, Net carbs – 4 g

LOW CARB FRUITS FOR KETOGENIC VEGAN DIET

  • Raspberries(100 g): Total carbs – 12 g
  • Blackberries(100 g): Total carbs – 10 g
  • Strawberries(100 g): Total Carbs – 8 g
  • Avocado(100 g): Total Carbs – 8 g

Did we miss one of your favourite vegan keto grocery items? Comment below and we’ll add it to the list.

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Also published on Medium.

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3 Comments

    1. In dal, you can take black and red rajma only. You can also take paneer as it is high in protein. Chana and sprouts should be avoided in keto diet. Try to take broccoli and spinach(in low quantity) as these are good for keto diet.

  1. In dal u can have red lentils or lal masoom as we call it.. That’s the only low carb dal… Paneer u can have… Chana and sprouts are a complete no no. No legumes, pulses or lentils allowed

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