Keto for vegetarians

Embarking on a keto diet as a vegetarian can be difficult. But with enough patience and some adjustments in your diet, it is possible.

keto for vegetarians

Both the ketogenic and vegetarian way of eating has garnered more attention out of all the diet fads that come out of late. Not only do both show significant changes in the body, it also boasts of multiple health benefits. But is it actually possible to combine both and make it work for you? The simple answer is yes. Although it does require some major adjustments to your usual diet and some thought in order for it to work.

Here are some things you need to consider when you want to follow the keto diet when you’re already a vegetarian.

Less is more

When it comes to carbs. The most common mistake vegetarians make while following the keto diet is not being aware of and consuming huge amounts of carbs. We get it, carbs is a huge part of your diet as a vegetarian, however, that’s not the case for the ketogenic diet. Carbs are actually what hinders ketosis, an important part of the diet, to happen. The usual carb intake is around 20-50 grams at most so you better pay attention to what you eat when you follow the keto diet.

But even if you have to give up pasta, rice and cereals there are alternatives for them. Vegetables that are low-carb are great because they fit the keto diet and vegetarian diet so well not to mention the fact that it also provides more micronutrients than your regular processed carbohydrate products.

Here are some good vegetables for keto that you need to try out.

  • Collard greens
  • Kale
  • Spinach
  • Lettuce
  • Green beans
  • Broccoli
  • Cauliflower

Fat is the key

Fat is a vital part of the keto diet since huge amounts of it along with the limited intake of carbs produces ketones necessary for ketosis. So it’s important to bulk up on your fat. For vegetarians also following the keto diet, eggs and dairy products should be a staple in your diet. Although there are some other sources of fat you can incorporate into your diet. Some of them are:

  • Avocado oil
  • MCT oil
  • Coconut oil

When in doubt, supplement it out

Since following both vegetarian and keto diet prove all kinds of restrictive in terms of what you can eat you can make sure you hit enough micro and macronutrients using supplements. Products such as protein powders are a great way to make up for what’s lacking in your diet.

Measure up

Counting your ketone levels periodically can be a great help when it comes to knowing exactly what your body needs. Keeping track of your macros as well is very important so investing in devices that help measure up where your body is at in terms of your diet can go a long a way and can help get you better results in the future.


Being a vegetarian has its own set of problems but combining it with another restrictive type of diet such as keto can be even more challenging but with enough patience and with some adjustments it is possible.

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