How to Do Vegetarian Keto - The Complete Guide

vegetarian keto a big cheesy eggy omelet with a bunch of veggies it doesn't sound all that bad right it's not like just like fufu fairy dust stuff with a bunch of green veggies and living in like this rainbow forest of swiss chard and radishes you can actually have some pretty good food [Music] vegetarian keto is getting popular so let's address some basic guidelines talking about the deficiencies the macronutrient ratios you may want to follow and a few other things okay i want to just overarching principle here you really need to focus on following sort of mediterranean principles with a vegetarian ketogenic diet okay as much as i opened this video with having eggs and cheese i would really like you to be focusing most of your fats on being monounsaturated fats so if you follow these mediterranean principles you can sort of underscore the benefits of a ketogenic diet there's a study that's published in the journal diabetes care that showed that the consumption of monounsaturated fats like avocado oil like olive oil like macadamia nut oil they made a tremendous difference in the deposition of what's called visceral fat not only is that good for your overall health but less visceral fat is also going to mean less of a pot belly and less of that fat that's kind of underneath your belly that you don't necessarily see but can protrude so sure there's some cosmetic benefits there but what i'm getting at is when you're doing vegetarian keto if you lean into the good quality fats more you're going to be in a better situation if it was not vegetarian keto i may suggest hey go ahead and lean into the protein a little bit more have more protein but if i were to say that on a vegetarian keto diet the quality of the protein that you can get is a little bit tougher right you can't get a bunch of protein without adding in a bunch of potential like negative things that come along with it like we had you know a bunch of beans or something right it's going to keep the carb content too high so what i would recommend keep the fat content about 70 so a little bit higher than i would typically recommend on keto what that's going to do is it's going to preserve your muscle because then your body has to burn through that fat before it ever has a chance to break down muscle tissue therefore allowing you to get by with consuming a little bit less protein than the average keto goer it just gives you more amnesty to sort of say okay i don't have to freak out about getting enough protein because i have the fats there to at least stop the catabolic process so olive oil avocado oil macadamia nut oil really need to be like the fundamental bottom of your i guess call it a vegetarian keto pyramid now when we get into some of the deficiencies the proceedings in the nutrition society had published that vegetarian diets are largely deficient in vitamin a now this is a very important thing now on traditional keto people are usually getting enough vitamin a right i mean they're getting d a they're getting all this because they're consuming fish meat egg yolks organs all this stuff right okay well vegetarian it's a little bit of a difference but you can still get those vitamin a sources in plant-based form okay kale collard greens uh spinach as long as it's cooked that's going to be tremendous uh carrots in small amounts just kind of get these things in try to cook them when you can so you're not getting those raw sugars you're cooking them add them into omelets add them in with your eggs and really do try to support those vitamin a levels so you can have a positive effect on your eyesight your skin everything like that but then there's another piece that we have to pay attention to with like non-starchy vegetables okay and that's with the microbiome okay we do need to be paying attention to our microbiome and when you think vegetarian you think hey i'm taking care of my gut right but did you know that most people that are doing a vegetarian diet really aren't paying attention to their veggie intake they're just avoiding the meat right so you do need to make a concerted conscientious effort okay so try getting things like fennel try getting things like artichoke targeting things like asparagus these things that are rich in prebiotic fibers also watercress broccoli chard everything like that is going to be very powerful even radishes okay it doesn't seem like it but those are rich in those prebiotic fibers celery that all can help that microbiome flourish more which gives you more diversity and flexibility to handle the wide variety of somewhat obscure odd foods you might be eating on vegetarian keto okay now let's jump over to protein for just a second because this is a very important piece to address and then we're going to move into some more of the deficiencies like b12 and all this other stuff okay protein obviously is important it's going to make up roughly 25 to 30 percent of this vegetarian keto protocol but what do you lean into okay first of all and i'll address this in a little bit later you can still have these hard-aged cheeses okay cheeses like pecorino romano 100 grams of pecorino romano which is a sheep cheese an aged cheap cheese is gonna have 35 grams of protein but it's not just 35 grams of protein it's 35 grams of aged broken down highly bacterial protein so in a sense it's sort of pre-digested so it's going to make it easier on your digestive system less bile acids are required it's getting or less bile salts are required it's overall just going to be a good protein to get in okay also some of these other cheeses that you can get you can get certain kinds of romano you can get certain kinds of parmesan but also lean into the goat cheeses these goat cheeses are a different form of casein protein that your body can utilize better without the potential inflammatory response plus they're rich in conjugated linoleic acid which multiple studies have demonstrated to have a positive effect on inflammatory markers within the body so my point with all this is although they sound like greasy cheeses these hard aged cheeses are very mediterranean and they fall into this fundamental principle that i'm telling you to follow in the first place so don't be afraid to have those okay also probiotic yogurt okay when we start looking at the vitamin d content that is another thing that we are hugely deficient in vegetarian keto so the international food sciences had published that if you have some greek yogurt not only is it a great source of protein but probiotic yogurt could also help you not just with vitamin d but potentially with restoring vitamin b12 levels which we'll talk about in just a second now additionally you can have pea protein you can have hemp protein you have a lot of these different plant-based proteins that are out there i would recommend steering away from brown rice protein okay it is derived from a grain i'm not a big fan of that when you're doing keto especially when you're trying to kind of modulate inflammation a little bit the protein that i use is one called sun warrior i put a link down below it's a vegan protein but obviously will work on vegetarian keto too it's a mix of pea protein along with hemp protein along with some chia and some other omega-3 profiles in there highly recommended they're a tremendous sponsor in this channel they have been for years i love them to death and they're a huge supporter of this channel so i put a link down below if you use that code you can also save 15 so that way you're getting a special deal through this video too so again it's called sun warrior warrior blend so that link is down below in the description tremendous product definitely recommend that you get your hands on some whether you're doing vegetarian keto or not it's just a great protein okay let's move back into deficiencies for a second so i covered some of the vitamin d3 stuff but let's talk about them in b12 okay this is a very important piece not just for people that are doing vegetarian keto but anybody we focus on vitamin b12 and we see okay yeah this is going to help out our red blood cell count it's going to help us form red blood cells so we can deliver oxygen yes that is like the blanket statement about b12 but people don't really talk about the other piece of it vitamin b12 is critical for dna repair for our cells and for our dna to actually repair so it can do its job properly well one of the benefits of the ketogenic diet is also dna repair it's a histodiacetylase inhibition is what it's called and what that does is it allows our body to access our genes so that we can actually repair and rebuild and do things the way that we are biologically genetically supposed to so if we don't have dna repair occurring in a healthy way we can't have this happen and we need vitamin b12 so yes when we do any kind of vegetarian or vegan protocol we become deficient in vitamin b12 and then when we're doing keto we become even more deficient in it and the simple reason behind that is we are losing water when we're doing keto our kidneys expel extra water so water-soluble vitamins like b12 we tend to lose okay yeah well the cool thing is eggs are going to get you a little bit of vitamin b which is great you're going to get some of that b12 swiss cheese is also going to get you some of that vitamin b12 so i mean you're making an omelette to get your vitamin d from your eggs then you're also going to get some b12 from your eggs and then you add some swiss cheese and you're getting a good amount there too you see normally you're having beef and stuff like that which is getting you a good amount of vitamin b12 it's getting your vitamin d it's getting you all that stuff but in this case you have to just work a little bit of a different angle but one of the things that's pretty cool that people don't realize is just having some nori like regular nori seaweed four grams of it is going to get you 100 of your vitamin b12 okay so try taking a little bit of nori and wrapping up a little bit of cauliflower rice maybe a little bit of egg sort of make an egg burrito with it and actually tastes pretty good okay obviously we use egg in a lot of asian dishes so it's not that weird to have it alongside some nori seaweed so that way you're also getting the vitamin b12 but you're also getting the prebiotic fibers you're getting those beta glucans from the seaweed so just a tremendous thing to add into the mix another thing is fermented black tea that plays a really big role too that's rich in vitamin b12 chanterelle mushrooms shiitake mushrooms so you're getting vitamin d from your mushrooms but you're also getting vitamin b12 from your mushroom so once again add those into an omelette it's all about not just following macronutrient profiles but also making sure you're not having these micronutrient deficiencies so jumping back to this vitamin d thing with these eggs remember what i said okay the eggs have to be like a pasture-raised egg otherwise you're gonna end up eating a ton of them to get just a good vitamin d content mushrooms although they are high in vitamin d they're vitamin d2 okay and that vitamin d2 has to convert into vitamin d3 to raise blood levels of vitamin d3 so it's not like you can just live on mushrooms entirely you really do either have to supplement with vitamin d in a synthetic form or you have to get it in from an adequate amount of eggs and then you couple it with some mushrooms as well now let's talk supplementation for just a moment creatine sounds like it's just something that you would have if you were just some you know greasy meathead but the reality is creatine plays a lot more roles in our body than just like being a beefcake okay so creatine is what's going to allow us to create atp in a fast sense which is going to give us energy let our brain work let our muscles work well there's a study that's published in the journal medicine and science and sports and exercise that took a look at 24 non-vegetarians versus 18 vegetarians they found that 18 vegetarians had much lower levels of muscle creatine and therefore lower bench press performance right all they did is supplement some some creatine with these guys and the people that were vegetarians that had creatine restored their bench press values and their muscle levels of creatine went on up well there's another study that's published in the british journal nutrition that was really even more wild it found that vegetarians that supplemented creatine improved their memory and those that were meat eaters that supplemented creatine didn't have any improvement demonstrating that well the vegans or vegetarians probably had a deficiency and when you restore the levels to a sufficient amount brain improved brain performance improved so how much should you take in realistically one to two grams is probably all you need you don't need this mega you know cartman beefcake megadose you don't need to do that okay moving into another supplement omega-3 look it as a vegetarian or vegan it's just it's going to be difficult to get omega-3s in and don't believe a lot of the nonsense out there that you're going to get adequate omega-3s from your omega-3 fortified eggs or from your flax or from your chia that is going to be something that's called alpha linoleic acid and it's going to have a very poor conversion rate into the usable echopentanoic ridiculous hexanoic acid forms that we need so you're kind of up bleep creek here okay so what you can do is use something called algol oil algal oil is an omega-3 form of it's literally coming from algae so that's something that i would recommend that's one of the only ways you're going to get adequate amounts of docosahexaenoic acid the dha form for your brain i wish i had a better answer for you with omega-3s but it's very very very important that you do pay attention to that then we have thiamine which is vitamin b1 and it may sound like i'm just getting down to way too much just critical like nanoscience stuff but vitamin b1 is a coenzyme that's required for glucose metabolism and most people on keto they're like i don't really need to worry about this b vitamin subset because i'm not consuming carbs no your brain is still using glucose and you need this vitamin b1 coenzyme and normally you're getting it from like poultry or from some fish sources in this case one of the ways that you can get thymine in is going to be through flax and asparagus don't overdo the flax that can be a lot of soluble fiber that can be a lot of estrogenic compounds but a little bit now and then is fine i would really lean into the asparagus a little bit more and cook it with a little bit of oil that way you're just i don't know slowing down some of the excretion of the water-soluble vitamins a little bit and lastly something that i want to caution you with is the overconsumption of nuts look at it's very easy to have a bunch of omega-6s coming in from your almonds or coming in from your cashews it's very easy to get a bunch of phytates phytic acid oxalates things like that that are going to inhibit the mineral absorption out of your gut so i'm not saying don't consume nuts i'm saying use some caution and make sure that you're consuming nuts that are a little bit lower in those phytates so i would recommend macadamia nuts i would recommend some peely nuts it's a great way to get a plant source of good saturated fat that's good for myelination and good for some of these things that are just overall brain health and nerve health okay you can also have uh hazelnuts which at least have a little bit more soluble fiber even though their fat content isn't amazing so you just want to kind of focus on that and not go too far into the nut world i'd rather see you eat an avocado than eat a handful of nuts if you have the opportunity so as always keep it locking here my channel and i will see you tomorrow

Channel: Thomas DeLauer

Views: 142,691

Keywords: how to do vegetarian keto, how to do vegetarian keto diet, keto diet plan for weight loss, plant based keto, plant based keto diet, plant based keto what i eat in a day, plant based ketogenic diet, thomas delauer, vegan keto recipes, vegetarian keto, vegetarian keto diet, vegetarian keto diet for beginners, vegetarian keto diet plan for weight loss, vegetarian keto meals, vegetarian keto what i eat in a day, vegetarian ketogenic diet

Id: X1QGdn408Qw

Length: 13min 10sec (790 seconds)

Published: Thu Oct 21 2021