Keto for Vegetarians? Does anyone know much about this?

jjejjtu

Hi All, I am fairly new to Keto and am on about my 5th day of it. I am a lacto-ovo vegetarian, and I am not sure this diet is going to work for me. I love the idea and I believe it could really work for me, but I am not sure about good food sources. I've been living on mainly vegetables, eggs, tofu, and some cheese. I am concerned about my iron levels, so I am looking for anyone who has done the keto diet as a vegetarian, any good resources, or any information at all. Right now I am just keeping my carbs very low as I figure this diet out.

BansheeCat

I havent check your dietary profile yet but it should be something on the lines of 10/30/60 c/p/f . I have mine at 10/20/70 but some people may find that extreme.

I'm not a vegetarian but this diet is certainly possible meat free with some supplementing. The challange for you is getting enough fat in your diet, as well as protein. Getting a good quality protein shake that contains whey will help your protein levels thus enough iron. I'd up your cheese, maybe cottage cheese w/4% fat. Constipiation is typical consistantly having so much dairy so it's important to eat high fiber foods with plenty of water. Remember to subtract fiber count from your carb count. MFP unfortunately doesn't have that option so it's something you'll have to be concious of. Probably because it's US based not Europe based. You count net carbs vs whole carbs on this diet.

The thing that that makes Keto dieto special is the fat balancing out the lack of carbs. One thing don't want is more protein than fat which is very hard on your kidneys. Saturated fat preferred, then mono unsaturated,--low poly unsaturated, and very limited trans fat because it's synthetic. Avacados and Olives have fat but that's the extent of my knowlege of fatty veggies. It's something you'll have to research.

Good luck!