Written by:
Healthy-U Staff
Medically Reviewed by:
Matthew Sommers, PharmD
This article may contain affiliate links, and we may earn a small commission when you click on the links at no additional cost to you. Read the full disclaimer here.
Vegetarian Keto Diet Pros & Cons
Have you thought about trying the ketogenic diet but feel hesitant because you follow a vegetarian lifestyle and there seems to be an emphasis on meat products? Maybe you’re currently on a keto diet and are contemplating eliminating meat or animal products. Achieving a healthy vegetarian diet is possible. This discussion will explore the advantages and potential drawbacks of adopting a vegetarian keto diet, including ways to promote a healthy balance.
Keto Diet For Vegetarians
The conventional list of foods for a keto diet involves restricting carbohydrate intake to 10% of daily calories, with 70% of calories coming from fat and the remaining 20% from proteins. There are some helpful tools available that can help you track macronutrients.
Depending on the approach, this may result in an increased consumption of animal products. In contrast, a vegetarian version of the diet can emphasize incorporating healthy fats from sources like avocados, coconut oil, eggs (for non-vegan vegetarians), seeds, and nuts.
However, it’s essential to note that this approach may not suit everyone. While there are potential health benefits, associated challenges and risks also exist. Let’s take a look at some of these in more detail.
Keto Diet for Vegetarians: Benefits and Risks
Benefits
- Potential for Rapid Weight Loss
A diet low in carbohydrates appears to have a more pronounced impact on weight loss than diets that focus on limiting fat intake. Keto diets, in particular, have been linked to substantial and, at times, rapid weight loss. It’s crucial to recognize that a portion of this initial weight reduction is often attributed to losing “water weight.” Adhering to the diet for a long time can also be challenging, resulting in mixed longer-term outcomes in research studies.
Regular checkups with your doctor are also imperative. While rapid weight loss may be suitable for certain individuals, the general recommendation is to aim for a loss of no more than 1–2 pounds per week. This approach ensures a healthy balance is maintained and is more sustainable in the long run.
- Opportunity To Focus On Healthier Fats
A primary concern associated with the keto diet is the potential for increased LDL cholesterol levels. Higher levels of LDL can increase the risk of cardiovascular diseases like heart attacks or strokes.
A vegetarian take on the keto diet presents the opportunity to concentrate on lowering your intake of saturated fats, which often accompany animal-based products. Prioritizing healthy oils and plant-based protein can help you focus on a higher intake of unsaturated or healthy fats.
Research related to the effects of specific variations of the keto diet is limited, so consistent monitoring of your labs and overall health is important. This will help you stay current with your current status and make adjustments if needed. Overall, restricting saturated fats will make you less likely to experience LDL cholesterol increases.
- Blood Sugar Control
Improvements in blood glucose control have been associated with the keto diet — a natural result of limiting net carbs. This could be especially helpful for individuals at risk of developing diabetes or those interested in weight loss. However, it is important to remember that low-carb diets do pose a significant risk for individuals who use insulin or other medications that carry a risk of hypoglycemia (low blood sugar).
Risks
- Keto Flu
The term “Keto flu” refers to a set of symptoms keto dieters often encounter, particularly during the initial adjustment phase. These symptoms include:
- Nausea and vomiting.
- Headache.
- Fatigue.
- Dizziness.
- Insomnia.
- Constipation.
Especially while adjusting to ketosis, staying hydrated and including plenty of fiber (whether from supplements or low-carb vegetables) may help lessen these symptoms.
Some of the symptoms of keto flu also overlap with signs of hypoglycemia (low blood sugar). It is crucial for individuals who are managing diabetes to monitor their blood glucose and ensure it has not dropped below 72 mg/dL.
- Restrictions Can Be Dangerous For Some Individuals
If you are managing diabetes or other chronic health conditions, you should exercise caution and consult a healthcare provider before starting any restrictive diet. The keto diet is particularly restrictive, which may create deficits in key nutrients needed to help manage your health.
Children, adolescents, and individuals who are pregnant or breastfeeding should avoid restrictive diets due to the harmful effects on growth and development caused by the potentially lower intake of crucial nutrients.
- Nutrient Deficiencies
An essential consideration for individuals considering the keto diet is the potential for developing nutritional deficiencies. Both the standard ketogenic and vegetarian keto diets pose individual risks of nutrient deficiencies. When these two dietary approaches are combined, careful meal planning and consideration of supplements can help bridge any possible gaps.
The nutritional deficiencies that have been associated with a keto diet are:
- Calcium (1,000-1,200 mg recommended daily)
- Vitamin D (400-1,000 IU daily – 2,000 IU is also commonly recommended)
- Phosphorus (700 mg recommended daily for adults aged 19 or older)
- Magnesium (310-320 mg for females and 400-420 mg for males aged 19 or older)
Calcium, vitamin D, phosphorus, and magnesium all play vital roles in the formation and upkeep of bones. When these nutrients are less available in the body, bone mineral density can be lost. This increases the likelihood of broken bones. These nutrients are also integral to various other essential processes throughout the body.
Nutritional deficiencies associated with a Vegetarian diet:
- Vitamin B12, or Cobalamin (2.4mcg recommended daily for adults aged 19 or older)
- Iron (18mg for females, 8mg for males aged 19 or older)
- Zinc (8mg for females, 11mg for males aged 19 or older)
- Calcium and Vitamin D
Comparable to a low-carb diet, vegetarian diets may result in possible shortages of calcium and vitamin D. Eliminating animal protein can also impact the accessibility of iron and vitamin B12. These are crucial nutrients for the production of red blood cells, potentially leading to various forms of anemia. Zinc plays a key role in the body’s immune system; deficiencies can diminish the ability to ward off infections.
If you plan a vegetarian ketogenic diet, it is very important to consider these nutrients. Supplementation and careful planning can be helpful.
Keto Diet For Vegetarians: Safety Tips
Consider A Supplement
Eating nutrient-rich foods is beneficial, but the inherent restrictions in a vegetarian keto diet may still result in deficiencies in essential nutrients. Supplements can help you avoid these deficiencies. Many individuals also consider collagen supplements from sources like Perfect Keto for improved support for hair, skin, and nails, a common concern among keto dieters.
Stay Hydrated
Drinking plenty of water can help avoid some of the potential symptoms associated with starting a keto diet, sometimes referred to as “keto flu.” Staying hydrated can play a role in preventing kidney stones, which appear to affect keto dieters at a higher rate.
Focus On Healthy Fats
A plant-based diet has a natural tendency to diminish the risks of cardiovascular disease. In a vegetarian or vegan keto diet, prioritizing healthy fats remains crucial for maintaining a lower risk of heart attack and stroke because of the higher overall fat content in the diet. Healthy fat intake also helps lower the risk of gallstones, which have been associated with rapid weight loss and significant dietary changes.
Meal planning services that provide vegetarian keto recipes like Eat This Much can make it easier to plan your grocery list and maintain a healthy variety of nutrients.
Wrap-Up
When many people think of ketogenic diets, they may quickly associate it with a diet heavily focused on animal products. While some individuals focus on higher meat content, this does not have to be the case! A vegetarian keto diet has its own advantages, but it requires careful attention to address potential nutrient deficiencies. As always, it is best to consult your doctor before making significant dietary changes. This will also help you stay aware of potential imbalances and make adjustments to address them before they become more problematic.
References
- Ting, Rhonda; et al. “Ketogenic diet for weight loss.” Canadian Family Physician, December 2018. Accessed November 11, 2023.
- Centers for Disease Control and Prevention. “Losing Weight.” June 2023. Accessed November 11, 2023.
- Mario Bolla, Andrea; et al. “Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes.” Nutrients, March 2019. Accessed November 11, 2023.
- Muscoguiri, Giovanna; et al. “The management of very low-calorie ketogenic diet in obesity outpatient clinic: a practical guide.” Journal of Translational Medicine, October 2019. Accessed November 11, 2023.
- Bone Health & Osteoporosis Foundation. “Calcium and Vitamin D.” May 2023. Accessed November 11, 2023.
- National Institutes of Health. “Phosphorus.” May 2023. Accessed November 11, 2023.
- National Institutes of Health. “Magnesium.” June 2022. Accessed November 11, 2023.
- National Institutes of Health. “Vitamin B12.” , December 2022. Accessed November 11, 2023.
- National Institutes of Health. “Iron.” June 2023. Accessed November 11, 2023.
- National Institutes of Health. “Zinc.” September 2022. Accessed November 11, 2023.
- McNally Melanie A.; et al. “Empiric Use of Potassium Citrate Reduces Kidney-Stone Incidence With the Ketogenic Diet.” Pediatrics, August 2009. Accessed November 11, 2023.
- Everhart, James E. “Contributions of Obesity and Weight Loss to Gallstone Disease.” Annals of Internal Medicine, November 1993. Accessed November 11, 2023.
Recent Articles
Article Categories:
Healthy-U 