Vegetarian Keto Diet Guide for Beginners [Complete Keto For Vegetarians Guide] Keto Diet UK

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In this video, I’m gonna talk about the Keto  Diet for Vegetarians. A vegetarian keto diet is   an option for someone who doesn’t eat any meat  or fish and wants to avoid sugar and starches.   This video is a complete vegetarian keto for  beginners guide, where I’ll explain what foods   to eat and what foods to avoid, with a deeper look  into the best vegetarian keto protein sources.

I’ll give you a few vegetarian keto diet  tips, and some vegetarian keto meal ideas.   Make sure you watch this video until  the end to not miss anything out.   By the way, if you’re new to  my channel, my name is Greta,   and I’m a low-carb keto nutritionist and a  health coach.

I share health-related videos   every week. If you haven’t yet, consider  subscribing to my YouTube channel.   What are the rules of a vegetarian keto diet? You don’t eat meat, fish, sugar, and starch.

It might sound restrictive at first. However,  there are plenty of healthy vegetarian   keto foods that you can have. I’ll get to the  specific vegetarian keto foods in a minute.   So first, you have to limit your daily carb  intake to no more than 50 grams of carbs a   day.

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You will see some other sources recommending  to lower your carbs to 20 grams of carbs a day,   which would ultimately lead to avoiding low  carb keto vegetables and other foods that   are totally fine on a low carb keto diet.

An important thing to mention, in different   countries, you will have different nutrition  labeling regulations. For example, if you’re in   the UK, you should stick with 50 grams of carbs  a day.

You don’t need to do any additional   calculations. And if you’re in the US, you should  stick with the same 50 grams of net carbs a day.   Net carbs are basically total carbs minus the  fibre and some sugar alcohols.

Each sugar alcohol   is different. It’s the same figure, just called  differently, and depending on where you live,   you might need to do some extra calculations. The next rule to follow when starting out with the   vegetarian keto diet is having the right amount  of protein.

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And eating the right types of protein.   So first, what is the right amount?  Your protein intake will depend on your   body weight and activity level. Around 20% of  your daily calories should come from protein.

What does that look like? An average person needs 0.8 grams of protein   daily per kilogram of body weight (or 0.36 grams  per pound). If you’re an average male, you weigh   75kg, and you don’t do any intense workouts,  you’re moderately active, your daily protein   needs would be around 60g of protein a day.

And your protein sources should be complete.   Compared to animal-based protein, plant proteins  have reduced digestibility and bioavailability.   Even if the nutritional label shows that  a product has a high amount of protein,   it doesn’t always mean we are able to digest  and absorb 100% of it.

Eating a variety of   different plant-based proteins daily will provide  you with a complete amino acid profile.   From plant-based protein sources, soya is the  best in terms of quantity, amino acid profile,   and bioavailability.

Just keep in mind,  not all soy is created equal. We have   organic soya and we have GMO soy. And we have  unfermented soya or fermented soya. These are   very different. If you’re in the US, most soy  is genetically modified.

If you’re in Europe,   the only way GMO soya would get into your  food is through conventional animal products.   I recommend staying away from GMOs at all  costs. I have another video where I explain   why is it a good idea to avoid GMOs.

You can  check it out after. Also, check out the reference   list in the description of this video. You should choose organic fermented soya products,   such as organic tofu and tempeh. Keep in  mind that most tofu is actually unfermented   but it is soaked.

Which still reduces the amount  of antinutrients and makes them more bioavailable.   You can buy tofu, and ferment it yourself  or buy tofu that is already fermented.   And you should stay away from genetically modified  or unfermented soya.

You find unfermented soy in   all the different protein powders, health bars,  soya milk, and fake meat products. If you see   soya protein isolate on food or supplement  label, I would advise you to not buy it.

Why is unfermented soya bad for you?  It is loaded with antinutrients.   Unfermented soy contains enzymes, that block  protein absorption. It also contains phytic   acid that blocks mineral absorption.

So,  it’s a good example of food, that seems   very nutritious when you look at the food label.  But you’re not actually getting the benefits.   If you eat fermented soya, you’re overcoming these  issues.

It becomes more bioavailable. In addition,   unfermented soya also messes up with your  hormones if you consume high amounts of it.   It is very estrogenic. Soya is unique in  that it contains a high concentration of   isoflavones, a type of plant estrogen that  is similar in function to human estrogen   but with much weaker effects.

These molecules  can bind to estrogen receptors in the body   and cause either weak estrogenic  or anti-estrogenic effects.   Excess estrogen from soya can increase your cancer  risk. But again, some studies show it increases   your risk, some show it decreases your risk.

It  seems that it varies from person to person.   Ok, enough about soya! These are the   best sources of vegetarian keto protein: Organic tempeh, with around 20g of protein   per 100g. It has a high protein quality  score, 0.

91, with the maximum score being   1. This scoring system is used for  evaluating the quality of a protein,   based on both, the amino acid requirements  of humans, and their ability to digest it.

Then next, we have hemp seeds, with 32g of protein  per 100g, with a protein quality score of 0.61,   meaning it is lower quality protein but still  worth including in your vegetarian keto diet.

Then next, organic tofu, around 12g of  protein, protein quality score, 0.91.   Pea protein, around 60g of protein, quality  score 0.73, also, not as good as tempeh.   Then, organic eggs, 13g of protein per  100g, and the maximum protein quality   score.

Meaning you should eat more eggs. Then next, grass-fed cheese. If possible,   try to consume only A2 type casein, which is  easier to digest and is less inflammatory.   you can get A2 type casein dairy by choosing  French or Swiss cheese.

Cheese like feta will   have only 14g of protein, while cheese such as  parmesan, will have 38g of protein. On average,   cheese would have around 25g of protein. And the last one is chia seeds. It has 17g   of protein per 100g, and the quality score is  0.

48, so it is not the best, and you would not be   having 100 grams of chia seeds, but it’s a small  addition to your total daily protein amount.   There are other protein sources that you  can have, but your main ones should be eggs,   cheese, tempeh, and tofu.

Unless you’re  allergic to eggs, dairy and soy.   Then, let’s look at the best low carb keto  vegetables. You should aim for 7 to 10 cups of   non-starchy vegetables a day. All of these are low  in carbs.

They’ll have up to 5 grams of carbs per   100g. So the best low carb keto vegetables include  cabbage, cauliflower, broccoli, brussels sprouts,   spinach, asparagus, kale, olives and nuts, these  are called fruits, but I call them vegetables,   then aubergine, courgette, lettuce,  tomatoes, bell peppers, cucumber,   green beans, celery, radish, and kaletts.

Then next, very important, the best keto fats.   When following a vegetarian keto diet, make  sure you consume only the highest quality fats,   avoid vegetable oils at any cost. These are very  inflammatory.

Stick with organic extra virgin   coconut oil, grass-fed butter, if possible, A2  type casein, then, if you’re lactose intolerant,   you could use grass-fed ghee instead of butter,  ghee is simply a purified butter.

Then, extra   virgin olive oil. You should always add it to your  salads. And the last one is avocado oil. All of   these are great vegetarian keto fat options. Next, the best keto drinks, water, sparkling   water, black coffee, various types of teas, and  keto coffee, which is coffee with coconut oil and   butter.


The rule is to drink when you’re thirsty.  Avoid any diet sodas with artificial sweeteners,   these are unhealthy. They alter your microbiome,  increase your risk of cancer and diabetes.   Then next, the best keto sweeteners.

Organic  stevia, liquid, or powder, I personally use liquid   because it’s much easier to doze it. Monk fruit  is just as good when it’s pure and not mixed with   anything. Stevia and monk fruit extract are both  natural sweeteners that are proven to be safe.

They don’t spike blood glucose or insulin.  However, they are not good for baking,   and you should use erythritol instead. Erythritol  is a sugar alcohol that does not affect your blood   glucose or insulin and it is also considered safe.

However, it’s important to note that some people   may experience digestive issues. I would recommend  using stevia as your main keto sweetener.   I will link a few good sweetener brands  in the description of the video.

Next, the best keto nuts – pecans, brazil nuts,  macadamia nuts, walnuts, and hazelnuts. They   have 4 to 7 grams of carbs per 100grams. They  also have healthy fat, some protein, and fibre.   You should definitely include some  nuts in your vegetarian keto diet.

Next, we have the best keto fruits. These  include raspberry, blackberry, strawberry,   blueberry, lemon, lime, coconut, rhubarb,  currants, cranberries, and lingonberries.   Yes, some of these fruits have  slightly higher amounts of carbs,   but I would advise you to not exclude them from  your diet.

They all have amazing health benefits.   These low carb keto fruits will provide you with  various vitamins, minerals, and phytonutrients,   that can only make you healthier. And the foods to avoid, include bread, rice,   pizza, pasta, potatoes, lentils, chickpeas, beans,  quinoa, high sugar fruits such as pineapples,   mangoes, oranges, sweets, sodas, fake  meat, soy milk, and vegetable oils.

Now, before you start your vegetarian keto diet,  here are some of my vegetarian keto meal ideas.   A vegetarian keto salad, with mixed salad  leaves, a handful of walnuts, yellow bell pepper,   extra virgin olive oil, lemon juice, and  marinated organic tofu baked in the oven.

I marinated it with turmeric,  herbs, salt, pepper, and garlic.   Another meal idea, steamed broccoli  with boiled eggs. With extra butter.   Or some tempeh salad with avocado,  and orange bell pepper.

If you need more guidance and meal  ideas, I also work with clients online   and help them to start a low carb keto  diet correctly. You can learn more about   my personalised keto plans by checking out  the link in the description GET YOUR CUSTOM KETO DIET PLAN

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