Good Lifestyle

Here is a common misconception for you: you have to eat meat to follow theKeto diet. Although it is true that because a traditional regime of the czeie is anoisydiet of high and moderate proteins in which animal products such as meat, poultry, fish and dairy are consumed regularly, you can eat aKeto vegetarian diet And always harvest the same results.

"Thecetogenic regime sets up the body to burn fat as the main source of energy rather than carbohydrates, it is ketosis, "says Maddi Lupul, Ms., RD ​​toemitted.

The key to reaching and maintaining this state of combustion is to follow a macronutrient ventilation from 70 to 75% of yourcalories derived fromfat, 20% ofproteinand 5 percent or lesscrab, said Lupul. In other words, there are no specific guidelines on the types of food you need to eat to meet thesenutrients, other than whole and unprocessed foods. Meat and other dairy products are certainly hitting these goals a little more easily, but it is not a requirement of the diet.

In fact, forDr. Will Cole, a leading functional medicine expert, IFMCP, DC and the author of the next bookThe spectrum of inflammation and the developer of Ketotari, aplants The Keto diet, a suitable vegetarian cetero regime will not only give all the advantages of a traditional keto diet, but also to eliminate allinflammatory food people often have trouble (ie dairy, processed meats andArtificial sweeteners)

"I am a big fan of the cetogenic diet, but I find that the city center is centered on plants draws advantage to the health of conventional Céto regimes andHerbal schemes, "said Dr. Cole. In addition, as long as you are planning your meals actively, satiety is also a non-problem. A typical day for me could include achia pudding Bowl of breakfast,pizza frittata For lunch and grilled cauliflower steaks for dinner. These meals are rich in healthy fats and nutrients, which holds me fully longer. "

How does a vegetarian ceto regime compare to a traditional Keto diet?

A traditional ketogenic regimen focuses on the limitation of carbohydrates and increase your consumption of protein sources likeeggs, Meat,Poultry, andfish, more,unprocessed fats, such asolive oil, lawyer, walnuts, seeds and more, says Lupul. A vegetarian regime of the czeie, on the other hand, is a little more difficult - but not impossible - to navigate because it eliminates a group of commodities the vegetarians will eat normally, she says. In order to go Keto as a vegetarian, you must be willing to plan carefully and to be attentive to your food choices to make sure you have enough of the essentials.vitamins And nutrients that your body needs to prosper.

What foods should you eat on a vegetarian regime Keto?

In order to hit the necessarymacronutrient Distribution of the Keto Plan, vegetarians will have to rely on some key staples, explains Rachel West, which is also an RD at Emeals. Here are some foods to keep in mind.

Healthy fats

• Nuts
• Seeds
• Walnuts and seed butters
• Lawyers
• Butter
• Cheese
• Mayonnaise
• Oils (olive, coconut, lawyer, etc.)
• Yogurt
• Coconut products

Non-Glachaded Vegetables, Non-Carbons

• Green
• Broccoli
• Cauliflower
• Pepper
• Mushroom
• Brussels sprouts

Protein sources

• Eggs
• Tofu
• Tempeh
• Seitan

What are the benefits of following a vegetarian regime Keto?

Although a vegetarian céto regime seems restrictive, there are many advantages for health to eat in this specific way.

We think that fighting the disease.

Although research on the keto regime goes back to the 1920 containing the treatment of epileptic seizures in children, studies relating to its benefits are still ongoing.

"Currently, what we know is that it has been effectively demonstrated in the management of epilepsy and short-termweightloss, "says Lupul. It's because, while the key tolosing weight is to be in a caloric deficit and / or finally burn more than we consume, healthy greases increase our levels of satiety, which caused us less during the day.

"Current research suggest that the keto regime can also have potential benefits to prevent and shrink tumors, improve endurance formation, improve the fight against blood sugar and the management of neurological conditions, including disease. Parkinson and Alzheimer's disease, "said Lupus, but the results are still unknown.

It encourages you to eat more whole and unprocessed foods.

In addition, the cetogenetic regime encourages you to focus on the consumption of whole and unprocessed foods. That in combination with the many benefits known tovegetarian diet Is reason enough to try to try, adds the west.

It can be anti-inflammatory.

"Traditional ketogenic regimes are loaded with high fatdairysome products; This is where many people inhibit their own success, "says Dr. Cole." Most people have an inflammatory response to dairy products. In fact, dairy is one of the most commonallergens In our modern regime. "

For vegetarians who eliminated dairy production of their diet, there is a reduced risk of experimenting withinflammation In the body on the Keto regime accordingly.

RELATED: Your guide on the anti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.

You will naturally go your fiber consumption.

"Eliminating carbohydrates, especially refined carbohydrates and sugar, can help people increase the proportion of the diet fromNutrient dense foods like dark green greens, which are naturally lower in carbohydrates and higher infiber, says Katherine Pett, nutritionist atKeep.

Are there potential negative side effects to a vegetarian regime Keto?

A traditional regime of the czeie is already restrictive; When you eliminate animal products from the equation, it becomes even more difficult to maintain long term and maintain goodnutrition.

"The main nutrients, like iron, can be weak in a vegetarian cetero regime, although eggs and dairy products are included because red-rich red meat and higher carbonizer sources such as beans are limited, "says Pett. "Poor regimes in carbohydrates and keto, even vegetarians, can be unusually highsaturated fat, which can increase bloodcholesterol In some people "and are not generally recommended for children's growth as well as those who arePregnant or breastfeeding, she adds.

Will it take more time for a person who follows a vegetarian regime Keto to achieve a state of ketosis?

In short: no.

The time it takes the human body to settle incetosis varies from person to person. It can take two days or 10 days; It all depends on the amount of carbohydrates that consume someone.

"For example, a person could be in cetosis to eat something less than 75 grams of carbohydrates a day, while another would need less than 30 grams," says Pett. "However, the mediation factor is the total consumption of carbohydrates. If someone who is vegetarian sufficiently decreases their carbohydrate consumption, they should enter the ketosis at the same pace they ate meat."

Who should try the vegetarian regime Keto?

Everyone can try the vegetarian regime Keto. However, according toErin Palinski-Wade, Rd, CDE author ofDie-diabetes of 2 daysAlthough there are many varieties of vegetarians, the most protein / animal fats that are implementing in their diet, the more the variety they will have in their meals - for example, to be able to add fish to a salad or at a snack on aHard egg, she says. As a result, Palinski-Wade says that it would probably recommend a complete vegetarian cétological diet to those already vegetarian entirely vegetarian as "this can significantly limit yourmeal plan Choice and variety, which can have a negative impact on long-term compliance. "