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on way to be in the best shape
Nuts and Seeds are the richest sources of healthy fats and fiber
during a keto diet. They are enriched with protein, and their oil products are
enriched with fats having a meager amount of carbohydrates. Some of the
keto-friendly examples of seeds and nuts are;
§ Walnuts
§ Pecans
§ Almonds
§ Hempseeds
§ Pumpkin seeds
§ Brazil nuts
Ketogenic
Diet for Vegetarians
One of the practical and popular diets nowadays is the Keto Diet.
Keto Diet is the diet having very high fat but low carbohydrates. The primary
source of energy in the keto diet is fats rather than carbohydrates. In this
way, a person’s metabolism is shifted towards the ketosis process. It is
generally considered that a keto diet is only possible through intake of meat, poultry,
or fish products as these contain a high level of fats. But actually, there are
a lot of vegetable products that can be used as a food source for those wishing
to follow the ketogenic diet. There are a lot of health benefits of a
vegetarian ketogenic diet.
What
is Vegetarian Ketogenic Diet?
The combination of vegetarian’s rules and ketogenic dieting refers
to the vegetarian ketogenic diet pattern. Vegetarians are those people that
avoid meat, and some may eat only eggs and other dairy products. In the
ketogenic diet, we mainly reduce the carbohydrates and only contain food rich
in fat. This low carb diet converts the metabolism to fats, and the energy is
harvested from unwanted fats. There are various sources of fats for vegetarians
like eggs, avocados, seeds, nuts, coconut oil, etc. A vegetarian diet is
healthier than others because it can play a crucial role in weight loss and the
prevention of many diseases.
Sources
for Vegetarian Ketogenic Diet?
The following
is a list of some products that are suitable for a Vegetarian Keto Diet:
·
Low Carb Vegetables: -
There are many
low carb vegetables are available that are the source of a high fat keto diet.
Following are some examples;
§ Spinach
§ Cabbage
§ Cauliflower
§ Broccoli
§ Kale
§ Swiss
chard
§ Mushrooms
§ Asparagus
§ Brussels
sprouts
§ Green and
red leaf lettuces
All the above
vegetables have a very low level of carbohydrates and make them feel full.
These also have much dietary fiber that is very helpful in the digestion of
food.
·
Plant Fats: -
Plants are
another source of healthy fat. You can get plant-based fats from:
§ Coconut
and its oil
§ Avocado
and its oil
§ Olives
and its oil
·
Vegetarian Protein: -
Proteins can be
sourced from plants also. The proteins can be sourced from:
§ Seitan
§ Tofu
Protein sources
are sometimes rich in carbohydrates, but many plant proteins are low carb.
Plant proteins are also a rich source of dietary fibers.
·
Dairy: -
Other than meat
and vegetables, the most abundant source of fats comes from dairy products.
Milk, butter, and other dairy products are rich in fats and proteins and are an
excellent resource for a vegetarian ketogenic diet.
·
Berries: -
Berries are
also a source of fats but have very low carbohydrates. Different kinds of
natural berries are available like blackberries, strawberries, and raspberries.
Berries are also a rich source of fiber that is helpful in the digestion
process.
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