Vegetarian Keto Diet: 80 Easy & Delicious Low-Carb, High-Fat Plant-Based Recipes to Lose Weight Fast, Boost Energy, and Improve Mental Health.

By Sandra Dalton

If you are a vegetarian and want to support a Ketogenic Diet, this book is for you!
 

Following the tasty plant-based recipes in Keto Diet for Vegetarians can help with weight loss, prevention of inflammatory and boost energy. You can learn more about benefits of vegetarian keto diet, and then use a ready 7-day meal plan to get started right away. In this cookbook, you get about 80 amazing and easy-to-make recipes (all meatless) with high amount of useful fats and protein will help provide the ketones you need.
 

In this cookbook, you will find out:

• What the Ketogenic diet for Vegetarians is, and what are the benefits for your health?
• What to eat and what to avoid in the plant-based keto diet?
• What Guidelines you need to following a Moderate Vegetarian Keto Diet
• A 7-day plant-based food meal plan

Each recipe includes full-color image and nutrient facts.
 

Discover some healthy recipes on a keto diet you will find on this meal plan:

• French Toasts with Blueberries
• Peanut Butter Yogurt Smoothie
• Creamy Red Gazpacho
• Vegetarian Club Salad
• Spinach & Zucchini Lasagna
• Caprese Portobello
• Fried Goat Cheese
• Olive & Herb Focaccia
• Glazed Almond Cake
• Tomato Sauce
• 5-Minute Pesto

and much more!
 

Don't wait anymore and order your copy of the Vegetarian Keto Diet.

• Language: English
• Publisher: Sandra Dalton
• Release date: Sep 13, 2020
• ISBN: 9781393723752

Book preview

CHAPTER 1: KETO DIET FOR VEGETARIANS

MAIN BENEFITS OF A DIET

If you are a vegetarian and on a keto diet, you would like to know about the main benefits of such a meal system.

Promotes Weight Loss

Vegetarian and keto diets are associated with weight loss. Those people following a vegetarian diet lost an average of 5 pounds (2.2 kg) more than non-vegetarians over 20 weeks.

In addition, for people with type 2 diabetes, vegetarian keto diet promote fat and weight loss more effectively than traditional low-calorie diets.

People with obesity found that a keto diet resulted in significant reductions in weight and body mass index (BMI), with an average weight loss of 25 pounds (11 kg).

This diet’s high amount of healthy fats may also keep you feeling fuller for longer to reduce hunger and appetite.

Protects Against Chronic Diseases

Vegetarian keto diet have been reduce risk of development chronic conditions. In addition, it lowers the risk of cancer and heart disease.

Following a vegetarian keto diet for 12 months leads to significant weight loss, a decrease in bad cholesterol (LDL), triglycerides, and blood sugar, which are the main risk factors for heart disease.

This diet may safeguard brain health and help treat Parkinson and Alzheimer diseases, and reduce the growth of cancerous tumors.

Supports Blood Sugar Control

Vegetarian keto diet support blood sugar control. This diet promote to a significant reduction in levels of HbA1c, a marker of long-term blood sugar control.

Meanwhile, switching to a vegetarian diet reduce diabetes risk by 52%, improve body’s blood sugar regulation and increase its sensitivity to insulin, a hormone involved in blood sugar control.

As a summary, vegetarian ketogenic diet in long-term will promotes weight loss, stabilizes blood sugar levels and protects against many chronic diseases.

WHAT TO EAT AND AVOID IN VEGETARIAN KETO DIET?

Vegetarian keto diet should include plenty of healthy fats, non-starchy vegetables, and plant protein.

You Should to Eat the Following Foods:

✓  Non-starchy vegetables: broccoli, cauliflower, spinach, kale, mushrooms, zucchini, eggplant, tomato, bell peppers, cucumber, reddish, and asparagus

✓  Healthy fats: olive oil, coconut oil, flaxseed oil, avocado oil, MCT oil, cocoa butter

✓  Nuts: almonds, walnuts, cashews, macadamia nuts, pistachios, and Brazil nuts

✓  Seeds: chia, hemp, flax, and pumpkin seeds

✓  Nut butters and oil: almond, peanut, pecan, and hazelnut butter, macadamia oil

✓  Full-fat dairy products: milk, yogurt, butter, mayo, and cheese

✓  Protein: eggs, tofu, tempeh, spirulina, natto, and nutritional yeast

✓  Low-carb fruits (in moderation): berries, lemons, limes, avocados

✓  Herbs and seasonings: basil, thyme, parsley, paprika, pepper, turmeric, salt, oregano, rosemary, and thyme

On a vegetarian keto diet, you should avoid all meat and seafood.

High-carb foods like grains, legumes, fruits, and starchy vegetables are permitted only in small amounts, as long as they fit into your daily carb allotment.

You Should to Avoid the Following Foods:

✓  Meat: beef, pork, lamb, goat, and veal

✓  Poultry: chicken, turkey, duck, and goose

✓  Fish and shellfish: salmon, tuna, sardines, anchovies, and lobster

✓  Starchy vegetables: potatoes, yams, beets, parsnips, carrots, and sweet potatoes

✓  Sugar-sweetened beverages: soda, sweet tea, sports drinks, juice, and energy drinks

✓  Grains: bread (except keto bread), rice, quinoa, oats, millet, rye, barley, buckwheat, and pasta

✓  Legumes: beans, peas, lentils, and chickpeas

✓  Fruits: apples, bananas, oranges, melon, apricots, plums, and peaches

✓  Condiments: barbecue sauce, honey mustard, ketchup, marinades, and sweetened salad dressings

✓  Processed foods: breakfast cereals, granola, chips, cookies, crackers, and baked goods (except keto pastries)

✓  Sweeteners: brown sugar, white sugar, honey, maple syrup, and agave nectar

✓  Alcoholic beverages: beer, wine, and sweetened cocktails

GUIDELINES FOR A MODERATE VEGETARIAN KETO DIET

Following a moderate vegetarian keto diet is the best way to stick with a meal plan that will help you lose or maintain weight, and become healthy.

USE THE FOLLOWING AS guidelines for the best results:

•  Daily Carb Allowance – no more than 50 grams

•  Daily Fiber Allowance – 25 to 35 grams

•  Daily Fat Grams – 50 to 65 grams

•  Daily Protein Grams – 65 to 75 grams

•  Daily Calorie Count – 1,450 to 1,600

Reduce Carbohydrates

In order to get into ketosis, it is best to limit your net carb intake to 25 grams per day. This means you will need to avoid many vegetarian protein sources, such as quinoa, buckwheat, legumes, and pulses. These foods are too high in carbs. Also, be sure to avoid starchy vegetables, and fruits, other than perhaps a small amount of berries.

Include a High-Quality Protein Source at Every Meal

Combining keto-friendly low-carb plant proteins, such as nuts and seeds, with animal protein sources like dairy and eggs can improve the protein quality of a vegetarian diet.

Have 1-3 Servings of Low-Carb Vegetables at Least Twice a Day

There are plenty of keto-friendly vegetables, which provide a nice level of fiber, and help you to meet your daily micronutrient needs.