Ketogenic Vegetarian Cookbook: 100 Easy, Delicious & Fast Ketogenic Vegetarian Recipes for Rapid Weight Loss, Body Healing and an Improved Lifestyle (A Plant-Based, Low Carb High Fat, Vegan, Vegetarian Cookbook)

By Rosena D. Pierce

Do you want to exploit the many benefits of the ketogenic diet as a vegetarian? Do you want to lose weight healthily and rapidly? Do you want to enjoy better health? If your answer is yes, then this diet is for you. The ketogenic vegetarian diet is a low carb, high fat diet that eliminates all forms of animal cruelty, making the world a better place. This diet allows you to go ketogenic without contravening vegetarian principles. 

The ketogenic vegetarian diet offers you the opportunity of excellent health while drastically reducing your weight. The many benefits of the ketogenic diet can be fully harnessed by correctly implementing the diet with this cookbook. 

Going keto as a vegetarian may seem overwhelming at first, but with this action-based package and comprehensive guide you are a guaranteed a smooth translation into ketosis. In this book you will find:

- A Ketogenic Vegetarian Guide

- Correct Approach to The ketogenic Vegetarian Diet

- A Meal Guide; with a comprehensive list of healthy carbs, carbs to avoid, protein sources, fat sources and more.

- 100 Easy to Make, Delicious and Fast Ketogenic Vegetarian Recipes.

For easier access, each of this recipes has been sub-grouped under the following categories: Breakfast Recipes, Lunch Recipes, Dinner Recipes, Desserts, Beverages, Salads, Sides and Soups. The ketogenic vegetarian diet will help you lose that fat, enjoy better health and live life maximally.

• Language: English
• Publisher: Publishdrive
• Release date: Aug 22, 2018

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Soup

Introduction

As a vegetarian, you may start to wonder if it was possible to go ketogenic (a low carb high fat diet) while cutting out all animal meat. Is it even remotely possible? The answer is... yes it is. The ketogenic diet can be fully implemented as a vegetarian without breaking vegetarian principles and ethics. There are several healthy vegetarian fat options which is the major component of the ketogenic diet.

The vegetarian diet has been around for a while, known as a very healthy diet with several health benefits such as, reducing the possibility of common diseases which includes diabetes and heart disease and improving the general well being of a vegetarian. Nevertheless, the vegetarian diet can be improved upon and modified into a flawless and super effective diet that offers more.

On the other hand, the ketogenic diet is a low carb high fat diet that is popular in weight loss circles as a very effective diet with several health benefits. Some of the many benefits of the ketogenic diet are: cutting down on polycystic ovary syndrome, Alzheimer's disease, epilepsy, obesity, type 2 diabetes and some cancer types, it also known to improve blood sugar and triglyceride levels.

Individually, the vegetarian and ketogenic diets have their imperfections. However, the benefits of both diets can be borrowed, harnessed and exploited to create a diet with limitless benefits without compromising vegetarian tenets, principles and beliefs - hence, the ketogenic vegetarian diet was created. This new diet gives the vegetarian an opportunity to enjoy the benefits of the ketogenic diet, to be translated into ketosis and sustained in ketosis with several food options to choose from on the ketogenic vegetarian diet.

The Ketogenic Vegetarian Diet

The ketogenic vegetarian diet is a low carb high fat diet with a meal plan that is healthier for people, harmless to animals and considerate to the environment. It is a diet without poultry, fish or meat and that limits carbohydrates. The ketogenic vegetarian diets offer the vegetarian an opportunity to reap all ketogenic diet benefits, improve health, decrease abuse of animals and reduce their carbon footprint.

The thought of how to combine and implement these two seemingly different diets may seem overwhelming at first; nonetheless, it is not as difficult as it looks. There are several food options to choose from on the ketogenic vegetarian diet which includes pastured dairy and eggs from pasture-raised cows and chickens. For a stricter diet for vegans, there are several eggs and diary alternatives.

The Ketogenic Vegetarian Approach

What you eat or don't eat are important factors that determine the successful implementation of the ketogenic diet and the consequential reward of sustained ketosis. Ketosis takes place when the body is in a carbohydrate-starved condition on a low-carb or keto diet, persuading the body to switch to a secondary source of fuel - fats! During ketosis, energy is produced from the breakdown of fat stored in the body, which also produces ketones. By default, the body runs on glucose produced from carbohydrates as the primary source of energy until carbs are eliminated. 

For best results, the diet has to be implemented the right way. The following are guidelines to help you on the ketogenic vegetarian diet:

Get rid of fowl flesh, seafood and meat from your diet.

Reduce your total daily carb to 35g or less.

No less than seventy percent (70%) of your total calories should be gotten from fat.

Consume low-carb veggies in abundance - differentiate between good carbs and bad carbs.

Supplement your diet with nutrients that are undersupplied such as zinc, iron, Vitamins D3, DHA & EPA.

No less than twenty five percent (25%) of your total calories should be from gotten from dairy, eggs and plant-based proteins.

Calculate your macronutrient and calorie needs with a keto calculator.

Ketogenic Vegetarian Meal Guide

The main objective of the ketogenic vegetarian diet is to successfully take advantage of the many benefits of the ketogenic diet which includes rapid weight loss, optimum performance, excellent health and several other ketogenic diet benefits as a vegetarian. One common mistake every vegetarian tends to make while starting out on this diet is eating way too many carbs from vegetables.

Healthy Carbs

Eating the right carbs on the ketogenic vegetarian diet with help you remain in ketosis, right carbs such as: low-carbohydrate vegetables, full-fat yogurts and low-carb fruits. Here are some healthy low-carb veggie options that are rich in fiber for you to add to your diet:

Kale, Spinach, Swiss chard, Collard greens, Asparagus, Lettuce, Broccoli, Green beans, Summer and winter squash, Cucumber, Cauliflower, Red and white cabbage, Onions, Bell peppers, Tomatoes, Mushrooms, Garlic, Eggplants.

Highly Processed and High Glycemic - Bad Carbs

Eating the wrong kind of carbs as a vegetarian can kick you out of ketosis and make your efforts seem like a waste of time. Get rid of the following carbs from your kitchen and home:

Starchy veggies, Sweet potatoes and white potatoes, Most fruits and fruit juices, Packaged foods with refined flours and sugars, Cereals, Sodas, Rice, Tortillas, Pretzels, crackers and chips, Breads, Pastas.

Fruit Options

Fruits should be drastically reduced on the diet, but berries such as blueberries, strawberries, raspberries and blackberries can be eaten in little amounts before sleep, since they have relatively low carb and sugar amounts.

Spices and Condiments

Spices: Oregano, Basil, Rosemary, Parsley, Cilantro, Thyme, Chili powder, Cayenne pepper, Cinnamon, Cumin, Lime or lemon juices, Nutmeg, Pepper and salt.

Condiments: Choose condiments that do not contain carbs or extremely low in carbs, such as: Low-sugar or no-sugar, high fat salad vinaigrettes, Sauerkraut (no-sugar), No-sugar Ketchups, Mayonnaise - made from pastured eggs, Yellow mustard, Hot sauces, Worcestershire sauce, Coconut aminos or soy sauce

Protein Sources

There are several protein options on the ketogenic vegetarian diet such as: Seeds and nuts, Miso, Natto, Organic tempeh (fermented and non-GMO), Dairy, Eggs, You can supplement your diet with hemp protein powder.

Note: Make sure you avoid processed and packaged vegetarian and vegan meat substitutes; they often contain carbs in very high amounts.