How to Follow a Vegetarian Keto Diet in a Healthy Way

vegetarian diet

A ketogenic diet is a very low-carbohydrate, high-fat diet. It is a way of eating that helps your body burn fat instead of carbohydrates. It’s not just for weight loss but also for many other health benefits like fighting inflammation and preventing heart disease.

The keto diet is usually divided into two phases: the first phase is called the “induction phase” and lasts between three to four days; the second phase is called the “maintenance phase” and lasts between one to two weeks.

The induction phase may be followed by fasting, during which no food or caloric beverages are consumed. In contrast, in the maintenance phase, people can generally eat with minimal restrictions on carbohydrates.

Keto supplements can also be an essential part of a keto diet as they help you get more nutrients while still staying in ketosis. Keto supplements can be found online or at your local health food store.

What is Ketosis?

Ketosis is a metabolic state in which the body switches from glucose to ketone bodies as its primary energy source.

Ketosis has many benefits, such as weight loss, reduced hunger, and increased mental clarity. It can also help with certain medical conditions such as epilepsy and diabetes.

Ketosis is a natural process that occurs in the body when it needs to use fat for fuel instead of sugar. In ketosis, your body produces ketones which are molecules made up of carbon and hydrogen atoms that are produced during fat metabolism.

Different Types of Ketogenic Diets

There are three types of ketogenic diets:

Standard Ketogenic Diet (SKD): 

This is a very low-carb, moderate protein, and high-fat diet.

The maximum caloric intake of a ketogenic diet can vary quite drastically. People with more energy will require more calories, and people with lower energy requirements would be expected to consume less.

Consuming a ketogenic diet should be accompanied by an intake of vegetables, particularly non-starchy vegetables. These are low in carbohydrates.

The use of standard ketogenic diets in weight management has shown success time and time again. With better blood glucose control, better heart health, and more weight loss, it’s easy to see why this approach is becoming so popular.

Cyclical Ketogenic Diet (CKD): 

CKD diet, also known as carb backloading, is an eating plan in which more carbs are eaten on certain days with two higher carb days in between.

The diet plan is designed mainly for active people who have a higher carb intake while they’re exercising and losing calories. Carb days are intended to replenish glycogen and nutrients quickly.

Vegan diet
Vegetarian and Vegan Diet – Image Copyrights by: Moyan Brenn – Source: Flickr Creative Commons

Targeted Ketogenic Diet: 

The Targeted ketogenic diet is a way for people to consume carbohydrates when exercising versus not. It is like the standard keto diet without the lack of carbs in meals eaten during the day.

It is a compromise between the standard ketogenic diet, which is low-carb, and the cyclical ketogenic diet, which allows you to eat carbs any day you exercise.

It’s based on the idea that carbohydrates taken before or after physical activity are absorbed more efficiently because our muscles’ demand for energy increases when we’re active.

Let’s take a closer look at how to diet as a vegetarian and whether or not this is a smart idea. 

An Overview of how Vegetarian Keto Diet Works

Keto diet foods are higher in fat and protein than other foods. 

A vegetarian keto diet is designed to help people eat less meat and more vegetables. It is also designed for those who want to follow a vegan or vegetarian lifestyle. 

If you are on a vegetarian ketogenic diet, you will need to watch your protein intake. Most people who go on this diet also do not eat dairy products, eggs, or any other animal-based food.

This type of diet can be difficult for some people because it requires the person to eat fewer calories, leading to weight loss. However, it also requires the person to eat more fat and protein than carbohydrates, which may cause deficiencies in some vitamins and minerals.

A typical day on a vegetarian keto diet is very different from the average day of eating. If you are a keto diet beginner, here are some examples of what you can eat in a day:


  • Option 1 – Chia seed pudding or a bowl of oatmeal with berries and cream
  • Option 2 – Pancakes made from ANS Performance Keto Pancake Mix Chocolate Chip


  • Option 1 – Keto pizza (made with mozzarella cheese, eggplant, marinara sauce, and basil) or cauliflower rice
  • Option 2 – Large salad with avocado, vegetables, seeds, and nuts or paneer and pesto

Snacking Options:

KZ Clean Eating Keto Crackers Cinnamon contains healthy and effective ingredients to help you with your carb-free diet. Keep your diet in check while indulging in only the best keto-friendly chocolate recipes with Kiss My Keto Chocolate Bar Cookie Dough 50g.

If you feel like munchy on to something sweet you can have Kiss My Keto Chocolate Bar Coconut 50g, Vegan Pure No Sugar Keto Bar Chocolate Fudge Brownie 40g, or ANS Performance Keto Pancake Mix Chocolate Chip.


  • Option 1 – Baked tofu stuffed with cashew cream sauce and veggies or a big salad
  • Option 2 – Noodles with pesto and tofu; sautéed vegetables or spinach salad with cashew-crusted tofu

Ketogenic diets tend to be low carb, moderate protein, and have a reasonable amount of fat.

vegan diet

How to ensure that you are in Ketosis?

It’s a good idea to take a home test after following the keto diet. 

You can use the Prairie Naturals Keto Test. The Prairie test strips are easy to use and provide accurate results in just a few seconds. The results can be helpful to determine whether ketosis is working out for you. 

As it is a new process, it’s better to take a test every other day. If the color turns red, that means your body is processing excess ketones, which means you can see weight loss over time!