How To Do Keto As a Vegetarian

This is one of the most common queries I receive: How do I go keto as a vegetarian? One way to go keto as a vegetarian is to stop being vegetarian. You begin as a vegetarian, make the conscious decision to go keto, and then cease vegetarianism. Seriously, just try it out. A little animal won’t hurt you. Promise. Okay, jokes aside: How do you go keto while remaining vegetarian? Once you let the dust settle and consider the proposition with a calm, clear mind, going keto as a vegetarian isn’t all that outlandish. Most low-carb diets are hard to do as a vegetarian because protein is a big component, and quality protein is harder to obtain without meat in your diet. The focus of keto is carbs and fat—less of the former, more of the latter—and not so much the protein. There are plenty of ways to reduce carbs and increase fat while remaining vegetarian, and if you keep a few things in mind, you actually have a lot of freedom. More than you’d think. Here’s what you should keep in mind when constructing your diet. After this, everything else is gravy. Eat Eggs This is pretty non-negotiable, at least if you’re trying to optimize your keto vegetarian diet. Eggs provide long chain omega-3 fatty acids. You have to choose the right eggs, of course. Your average battery-farmed corn-and-soy-fed chickens won’t produce omega-3-rich eggs. If you’re lucky, they’ll have some ALA. But for the animal-based omega-3s that we truly need, you must eat pastured eggs or eggs from chickens on a special diet designed to boost levels of long chain omega-3s. Eggs provide potent animal protein. I know I just said that protein isn’t a big concern on keto. But you still need a solid source of animal protein, and egg protein is one of the most bioavailable ones in existence. Eggs provide choline. Our livers go through a lot of choline when they metabolize fats, and you’re going to be metabolizing a lot of fat. Without enough choline, we run the risk of developing fatty liver disease and compromising overall liver function. Eggs provide vitamin B12. Five average grocery store eggs net you over 100% of the RDA. Eggs provide retinol. Retinol is the animal-based type of vitamin A that our bodies use far more readily than plant-based vitamin A. Look for “Super Eggs.” Sometimes Whole Foods carries a brand of egg called the Super Egg. Laid by chickens fed a special diet that includes algae, fish, and specific minerals, each egg has 125 mg of DHA (4.3x a normal egg), 250 IU of vitamin D (6x), 4.7 IU of vitamin E (6x), 378 mcg of lutein and zeaxanthin (1.5x), 1.2 mcg of B12 (2.5x), 185 mg of choline, 20 mcg of selenium (1.25x), 0.8 mg of zinc, and 35 mcg of folate. They taste great and make staying nourished on a vegetarian keto diet much easier. Find the Dairy That Works For You Some folks simply can’t eat any type … Continue reading How To Do Keto As a Vegetarian