How to do Vegetarian Ketogenic Diet – Step by Step Guide with Planner

Trust me, Keto diet is most efficient diet as of now which works. I love this quote by one of my friend.

What are the different types of Keto diet?

Why do a Keto diet?

Keto diet not only helps you to lose weight but also Triglyceride and HDL cholesterol levels also improved, lower the risk of Heart Disease.

It lowers the blood sugar level and improved insulin sensitivity. Also affected in Alzheimer disease, Parkinson's disease, some types of cancer, brain injury recovery, acne and for epilepsy for which the diet earlier created.

So. lose weight without hunger. 🙂

What all Foods to avoid on Keto diet?

To remain in Ketosis condition as a vegetarian, you need to limit your carb intake to 20 grams/day.

This reduction leads you to avoid many vegetarian products also.

* High Sugar Food - Soda,cake,ice-cream,candy
* Alcohol - Alcohol except for pure spirits like whiskey, brandy, cognac, vodka, tequila.
* Starch Foods - Wheat based products, rice, pasta, cereals
* Vegetables-Some rooted Vegetables like Potatoes, sweet potatoes, carrots
* Beans or legumes like kidney, peas, lentils, chickpeas and last unhealthy fat and low fat containing products like sauces, mayonnaise, low-fat dairy products.

What all  Things to Eat in Keto diet?

We need some amount of all the vitamins, protein, minerals, and fat.

There are nine essential amino acids are required by our body; our body does not create these essential amino acids, therefore, must be obtained through diet for the proper functioning of the body.

An average human needs 60-100 grams of protein on a keto diet, depending on the weight, height, age, activity and body consumption.

To perform better, you need to take 1.2-1.7 grams of protein per kg of body weight.

In Keto diet, you can include butter, cheese that must be unprocessed cheese, creams that contain high amount fat apart from this nuts, dry fruits, and seeds that can consist of almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

You can add healthy oils primarily olive oil, coconut oil, and avocado oil.

Avocados directly eating also helps a lot. In dishes can include green vegetables, tomatoes, onions.

Along with that consumption of salt, peppers, spices, and herbs are the options for keto diet for a vegetarian guy. 90% chocolate is also in increasing your list.

Week Plan for a vegetarian Keto diet

Best Beverages for Keto diet

Apart from this schedule, you feel hungry most of the time to overcome that you can opt this beverage to make you less hungry.

* Water- you need to drink a lot of water during a day and between the meals, make sure to drink water before and after thirty minutes of a meal.

* Coffee - black coffee with coconut oil and butter blended don't make you feel hungry if you don't like the taste you can add Stevia to it.

* Green Tea and lemon water- During keto diet to overcome your hunger you can go for green tea without sugar and lemon water with salt and pepper.

Keto diet Side effects You should Know

Keto diet has many side effects also known as Keto-Flu like bad mouth smell, poor energy, mental fatigue, increase in hunger, digestive discomfort, and decrement in exercise performance.

You should not go directly to Keto diet instead try to go gradually for low carb diet for the first few weeks, allow your body to burn more fat.

Adding extra salt or supplements to your diet helps you to perform better.

Ketones strip - It allows you to check the production of ketones during keto diet if you get dark purple strip then you are on major ketosis, Good job buddy, it usually takes one to six week to go on ketosis so have patience.

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