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How to Follow a Healthy Vegetarian Ketogenic Diet Plan

vegetarian keto diet plan can be used to attain weight loss, blood sugar management, and other health-related goals.
Are you a vegetarian fascinated in experiencing the many benefits of a keto diet? Or possibly you’re already eating keto but have been thinking about giving up meat for ethical or other reasons.
In this article, we will explain what to eat and avoid on a vegan keto diet plan and we will provides a one-week vegan keto menu.

What is The Vegetarian Keto Diet?

The vegan Ketogenic diet is an eating plan that integrates side of vegetarianism and keto dieting.
Almost all vegetarians eat animal products like eggs and dairy but avoid meat and fish.
The Ketogenic Diet is a high-fat diet that limits carb intake to 20–50 grams per day.

The Straight-forward meaning of the vegetarian ketogenic diet is a diet free of meat, fish, and fowl flesh that regulate carbohydrates. 
Different Types of Vegetarian Keto

Lacto-ovo vegetarian 

1. Pescatarian – In this diet involves fish, eggs, and dairy, but no meat or poultry.

2. Lacto-ovo vegetarian – This Diet is a plant-based diet that invovles dairy products and eggs, but no meat, poultry, or fish.

3. Lacto-vegetarian- In this Diet, the only just animal product included is dairy.

4. Ovo-vegetarian – This Diet is the only animal product included is eggs.

5. Vegan – In this Diet, No animal products included.

Overview of the Keto Diet for Vegans:

1. Restricting your total carbohydrate utilization to 30 grams or less per day.

2. Boost with nutrients that you may not be getting the neccesary of like vitamins D3, iron, and zinc.

3. You should eat low carb vegetables.

4. Obtain at the minimum 70% of your calories from fat.

7 Day Keto Diet Plan for Vegans & Vegetarians

Day 1:

1 glass Chocolate Smoothie with 2 slices of Paneer

1 quarter plate Salad, 1 cup yogurt

Evening Snack 
1 cup bulletproof, 1 piece keto zucchini bread

1 plate mixed veggies, 1 cup mushroom soup

Day 2:

1 plate omelette

1cup broccoli tomato soup, 1 glass buttermilk

Evening Snack 
1 piece brown bread and peanut butter

1 plate Eggmuffins

Day 3:

1 cup vanilla Keto smoothie

1 cup jeera water, 1 cup classic Tricolore Salad

Evening Snack 
3 piece banana waffles

1 plate Authentic Greek Salad, 1 cup spinach soup

Day 4:

1 cup yogurt, few nuts

1 cup Moong Dal, salad

Evening Snack 
1 cup bulletproof coffee, 3-4 zucchini chips

1 plate oats and sprouts

Day 5:

Quick Frittata with tomatoes and cheese

Vegan Keto Lasagna

Evening Snack 
1 cup Keto Mocktail

1 Keto Burger

Day 6:

2 slices of Cheddar cheese, 1cup white or brown Mushrooms

Vegan Keto Pizza

Evening Snack 
1 cup Keto Cofee

1Cup Keto Cheesey Risotto

Day 7:

1 cup Keto Greek Salad, Keto Bun

Half Cup Cooked Spinach, Quinoa Khichdi

Evening Snack 
1 cup Ginger Smoothie

Keto Pumpkin French Toast

Benefits of Vegetarian Keto Diet:

Controls Blood Sugar- Vegetarian Keto Diet Helps Us to Control Blood Sugar. It has been proven that redirect to a vegetarian diet reduces the risk of diabetes up to 53%.
Helps to Reduce Weight- It has been proven a person who is following a vegetarian keto diet loses around 3kgs of weight in 15 weeks.
This shows person taking a vegetarian Keto diet is very helpful and effective than a person taking a non vegetarian keto diet.

Prevents chronic diseases- It helps in curing chronic diseases. It let down the risk of heart diseases, cholesterol, cancer, etc.

Author Bio:  Savita Thakur is a professional freelance Writer. She has experience writting with food, home decor, keto recipes and health tips.

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