So, you might already be on a ketogenic or vegetarian diet. But, what happens when you combine the two? Becoming a ketogenic vegetarian can potentially have health benefits, but there are also some risks that one can encounter when combining these two diets. While this isn’t a comprehensive guide, it can provide some assistance in weighing whether or not this lifestyle is a good fit for your life.

Things to Consider Before

  • Vegetarians don’t have meat in their diet, but it is still possible for them to be overweight from too many carbs and sugars. Keto restricts carb intake while promoting a moderate amount of protein and a high amount of healthy fats.
  • Maybe try either keto or vegetarian diet on its own before you combine, consult a doctor or nutritionist before to ensure that that the diet will be a suitable option for you.
  • Make sure that you are fully comfortable and informed with the different aspects of each diet. This way you can use your knowledge to confront any potential roadblocks and truly get the most out of your diet.
  • Combining two semi-restrictive diets will increase your time and effort that you put into planning your meals. If you already have an extremely busy life, it might be difficult to make the transition into tracking your diet and ensuring you’re getting enough vitamins, minerals, and nutritional benefit from your diet.

Possible Benefits

  • The point of the ketogenic diet is to force your body into ketosis, meaning your body is running off of ketones instead of carbs. This can lead to feeling fuller longer, less binge eating, and better eating practices.
  •  If you are a vegetarian, you might be subconsciously reliant on a carb filled diet. Being ketogenic will encourage you to rethink the choices you make outside of avoiding meat consumption.
  • While in ketosis, your body does not have enough energy from carbs so instead it burn fat. In return, it can promote weight loss. Weight loss can lower your risk for a lot of different diseases. It can help improve your body’s overall health and function to shed needless pounds that are quite literally, weighing you down.

Risks

  • Since there aren’t as many animal products consumed in the ketogenic vegetarian diet, one possible risk of combining the two diets is you can become deficient in certain nutrients including B12, iron, and omega-3 fatty acids. Make sure to supplement your diet with nutrient rich options such as chia seeds, brussels sprouts, and pumpkin seeds.
  • When your body is adjusting, you might experience a range of symptoms including mental fogginess, irritability, and headaches.
  • Getting enough healthy fats in your diet can be one difficult aspect of being a ketogenic vegetarian. It is important to know which fats and oils help you maintain your health. One good source is MCT oil, which is an oil that is derived from coconut and palm oil. If you are interested in the composition of MCT oil and incorporating it into your diet you can read about in more detail here.

There are many different aspects one should consider when deciding if a ketogenic vegetarian lifestyle is right for you. The diet can be challenging, but can also provide health benefits when abided to correctly. If anything, giving some more thought and consideration to your diet can prove useful and beneficial.

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