I am looking for guidance on a vegetarian keto diet.

[irisblue]

Looking for vegetarian keto diet information
I have slowly moved to a vegetarian diet-I eat cheese, eggs, milk, tuna & occasional salmon. I am also aware that my go to curries are based on sweet potatoes, chick peas and lentils; tasty in a coconut milk base, but still higher in carbs then I'd like. I'm looking for info regarding a vegetarian based keto diet. Some websites are 'yeah tofu is okay', others are 'no tofu'.

Thanks for input and guidance.


I have crossposted this to the Weight Loss/Maintenance & Cooking & Baking Groups as well

[TeapotInATempest]

1. Wow, that's a difficult one

As a vegetarian myself, I think tempeh has fewer carbs than tofu. Swap out cauliflower for the sweet potatoes in your curry, maybe? Cauliflower does really well with curry.

You probably already get more protein than many vegetarians, since you seem to be more of a pescatarian.

[hlthe2b]

2. That sounds challenging.. so you are planning to go Vegan or will you incorporate dairy? eggs?

fish?

I will be interested to see what you come up with. I've been monitoring my diet for nearly five years now (using myfitnesspal.com to track) and the days I've tried to go totally vegan were really protein deficient. While you can eat enough high fiber foods so that your net carbs are reasonably low, without some dairy, I'd find it very hard to keep it balanced.

[irisblue]

5. I will keep some dairy, I have to have cream in my coffee. I get my eggs from a neighborhood lady

Free range in her backyard.

[athena]

11. Try Silk Original Soymilk.

Tastes much better than whole milk or even half-and-half, with fewer calories and none of the hormones intended to help the calf grow into a cow.

My husband thought he couldn’t give up the milk in his coffee, but he agreed to try Silk Original just once, and now he loves it.

It has the additional benefit of reducing one’s risk of breast cancer.

[Cuthbert Allgood]

3. I've been vegetarian for about 28 years. Keto for a year.

Hit me with your questions.

The tofu debate is about soy. I, personally, have been doing the "if it fits my macros, I'm eating it." Others won't eat soy because of the possible inflammation (and that is one benefit of keto, for sure). I have not had a lot of problems with my goal. I've lost about 70 pounds in a year (and that's with being pretty lazy keto for the last few months and just maintaining that weight loss--I've started hitting it hard again this week).

And, yes, sweet potatoes, chick peas, and lentils are no longer for you. But mushrooms, brussels sprouts, bean sprouts, broccoli and cauliflower, and other options are still a go. I was shocked how many carbs there are in onions.

[irisblue]

4. Many.of the 'binders' is salmon patties for example

Are crushed pork rinds & that is not for me. Have you found that an almond or coconut flour w/ nutritional yeast work?

[Cuthbert Allgood]

6. I don't do salmon, but I would imagine the yeast thing would work.

I did do a deep fried broccoli and cheddar fritter, and the coating was flax meal. It worked pretty well. That might work in combination with the yeast better than the flour.

[irisblue]

7. Thanks. I'll look for a coconut-nut. yeast mix recipe

[mitch96]

8. I like to go with real science what ever eating style it is...

My Go to is Dr Greger at https://nutritionfacts.org.. All scientific backed information.. For my it's all about nutritional density vs calories...
And as Hippocrates said. “ Let food be thy medicine and medicine be thy food” I cheat on occasion but I'm mostly plant based. Works for me YMMV.. Most plants are low carb accept for heavy starches like potatoes and grains.. lots of energy in them..

m

[flvegan]

9. Find a proper nutritionist.

That said, he or she will tell you the keto diet is shit. But whatever.

Secondly, eating salmon isn't vegetarian so you're in the wrong forum.

[irisblue]

10. Thank you for your kind help.