Let’s get real for a sec: The keto diet is pretty much a godsend for meat- and cheese-lovers everywhere.<\/p>\n
But uh, what if you don’t eat meat or fish? Or abstain from animal products altogether? Can you jump on the keto diet train if you’re vegetarian or vegan?<\/p>\n
Turns out, that’s a hard…maybe, depending on your dietary restrictions.<\/p>\n
\u201cVegetarians can definitely do the keto diet, but it\u2019s going to be a bit harder for them than for their non-vegetarian friends,\u201d says New York City-based dietitian Samantha Rigoli, R.D., founder of\u00a0Healthy to the Core.<\/p>\n
For vegans, it’s another story: “I wouldn\u2019t recommend that vegans do keto at all\u2014it\u2019s just too restrictive, which isn\u2019t going to be healthy in the long-term,\u201d says Rigoli.<\/p>\n
The goal ratio for the keto diet is always the same: 75 percent fat, 15 percent protein, and the rest from carbs. \u201cIf you\u2019re a vegetarian, that means you\u2019ll want to rely mostly on eggs (if you eat them) and dairy to make that happen,\u201d says Rigoli.<\/p>\n
But, reminder: Legumes (like beans and chickpeas) aren’t allowed on the keto diet, so you can’t get your protein from those sources.<\/p>\n
\u201cIn addition to mostly eggs and dairy, you\u2019ll also want to load up on plant-based meats like tempeh, tofu, and seitan, and plant-based protein powders, too,\u201d she continues. If you are a strict vegetarian and you don\u2019t even eat eggs, you\u2019ll want to go for even more dairy and plant-based meats, along with protein powders.<\/p>\n
Avocados should be a huge part or your diet too, as they are a great source of easy-to-eat fat. \u201cFor even more fat, you should also cook everything with lots and lots of olive oil and some butter and coconut oil, too,” says Rigoli.<\/p>\n
And definitely don’t skimp on the nuts and nut butters, adds Rigoli. Macadamia nuts are especially high in fat, she points out, so stock up on those\u2014and almond flour and almond milk are also great ways to get your fair share of nuts, too. “If you\u2019re on keto and you\u2019re not eating meat or fish, [nuts will] be a big source of fat for you,\u201d she continues.<\/p>\n
Think: mushrooms, leafy greens, green beans, peppers, and cauliflower. \u201cCauliflower is especially great for keto because it\u2019s a good carbohydrate substitute. You can make cauliflower rice, cauliflower pizza dough, and more\u2014it\u2019s definitely worth looking up\u00a0some of those recipes,\u201d Rigoli recommends.<\/p>\n
Fruits, however, can be tough for keto dieters, since a lot of them are off-limits due to their high carbohydrate count. \u201cBerries are your best bet,\u201d advises Rigoli.<\/p>\n
No matter what you eat, though, Rigoli recommends taking a supplement if you\u2019re doing keto as a vegetarian. \u201cYou\u2019re missing out on a lot of nutrients by eating this way\u2014especially iron and zinc and omega-3s and vitamin D\u2014so a supplement is a really good idea,\u201d she says. Her advice: Take a multivitamin every day, as well as an EPA-DHA, which is a plant-based version of fish oil that delivers the same amount of omega-3s.<\/p>\n","protected":false},"excerpt":{"rendered":"
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