Keto & Ovo-Vegetarian: the Perfect Diet Combo
By Tom Seest
At BestKetoNews, we save you time and resources by curating relevant information and news about the keto / ketogenic diet.
An ovo-vegetarian diet excludes all animal products – such as meat, fish, poultry, and dairy products. People may opt for this dietary pattern due to health, environmental, or religious considerations.
Vegetarian diets have long been associated with improved heart health and weight loss, in part by providing essential nutrients like protein and fiber that contribute to good health.
Table Of Contents
Ovo-vegetarians are vegetarians who forgo eggs or dairy products. Similar to lacto-ovo vegetarians who consume dairy products, ovo-vegetarians don’t eat meat, poultry, seafood, or foods that contain these.
Protein is an amino acid used by your body to produce new cells, tissues, and organs as well as maintain healthy skin, muscles, and bones.
Most people fulfill their protein needs from various sources, including meats, fish, and dairy products. Vegans can obtain protein from plant-based sources like legumes, nuts, seeds, and whole grains.
American Heart Association suggests that consuming protein from high-quality sources is one way to help with weight loss and sustain a leaner physique. However, according to their recommendation, a high-protein diet shouldn’t just aid weight loss – it should actually promote leanness!
A diet high in protein can also boost your metabolism, which is crucial to both weight loss and healthy living. Furthermore, this could decrease cancer and heart disease risks as well.
On a keto diet, meeting your protein requirements involves selecting nutritious whole foods while limiting processed or high-calorie items. Try including plant-based sources of protein like quinoa, beans and legumes, nuts, and seeds in your daily routine as part of this strategy.
Tracking your nutrient intake daily and making sure that it satisfies all of your nutritional requirements can help ensure a proper diet. A food diary and creating a calorie-restricted meal plan can be excellent ways to do so.
Eggs are an excellent source of protein and make an ideal option for ovo-vegetarians who wish to reduce calories and fat intake through dairy consumption. Furthermore, eggs contain vitamin B12 as well as Omega-3 essential fatty acids – nutrients usually only found in meat products.
A keto diet is a high-fat, low-carb eating plan designed to help you achieve weight loss by forcing your body into ketosis (using fat as fuel instead of carbs for energy) – this metabolic state is not considered harmful unless you suffer from kidney disease.
However, keto diets may cause side effects for some individuals, such as headaches, fatigue, constipation, and higher cholesterol levels, according to registered dietitian Kelly Mass. She suggests speaking with your physician first about the potential risks and benefits of embarking on such a vegetarian plan before you commit fully.
The keto diet includes foods rich in natural, healthy fats such as nuts and seeds, avocados, olive oil, and coconut oil – great sources of anti-inflammatory omega-3 fatty acids, which may help support cardiovascular health while also lowering cholesterol levels.
Saturated fats, on the other hand, are potentially unhealthy as they raise your LDL (bad) cholesterol and can increase the risk of cardiovascular disease. Keatley suggests opting for unsaturated sources when embarking on a keto diet in order to avoid saturated fats.
Flax seeds provide anti-inflammatory omega-3 fatty acids and fiber. Furthermore, they contain phytochemicals that have been proven to improve brain function as well as help promote the growth of gut bacteria.
Butter is another high-fat food suitable for inclusion on a keto diet, as it is an abundant source of butyrate, a short-chain fat that has been linked with brain health.
If you are on a vegetarian keto diet, be sure to choose fats derived from natural sources rather than being processed or refined. Trans fats found in packaged food should also be avoided as these are considered pro-inflammatory.
Coconut flakes and full-fat coconut milk are two delicious sources of heart-healthy fats to consider adding to a salad dressing or smoothie for an antioxidant-rich treat.
Fiber is an indigestible, plant-based nutrient that plays a significant role in maintaining a healthy BMI and avoiding many health problems associated with meat consumption. Furthermore, it improves digestion and aids the removal of waste from the colon.
On a keto diet, fiber intake should meet daily requirements; this is especially essential if you are new to living the keto lifestyle.
To meet your fiber goals, opt for fresh whole foods such as fruits, vegetables, nuts, and seeds that contain low levels of carbs while being high in dietary fiber content – these will help keep you full for longer!
Fermented foods like sauerkraut, kimchi, and pickles provide an excellent source of fiber while only offering small net carb amounts. You can easily incorporate these foods into smoothies, salads, soups, and other savory snacks for an enjoyable and healthful diet plan.
Other sources of fiber found on the keto diet include ground flax seeds, psyllium husk, and chia seeds. Flax seeds’ soluble fiber has been known to support colon detoxification and aid in weight loss, while insoluble psyllium husk promotes easy elimination for soft and smooth stools.
If you’re having difficulty finding enough fiber while on the keto diet, add glucomannan supplements daily as an additional form of support. Studies have demonstrated how incorporating this supplement has increased weight loss while simultaneously improving blood pressure, cholesterol, and glucose levels, as well as overall heart health.
Attain adequate fiber consumption by choosing appropriate ovo-vegetarian keto foods. Look for products without added sugars, hydrogenated oils, or other unhealthy ingredients while avoiding junk foods that are high in calories but low in nutrients.
Ovo-vegetarianism (also called lacto-ovo vegetarianism) refers to eating vegan without meat or fish as your main protein source. While this diet can be healthy and even help with weight loss, it’s still essential that you consume nutritious foods and supplements so your body gets all of its essential vitamins and minerals.
Vitamins are necessary for many body processes and may be difficult to obtain through food alone. Vegetarians should strive to consume a varied, nutrient-rich diet that includes plenty of vegetables and fruits in their daily meals.
Vegetarians also require enough protein in their daily diet, which they can get from nuts, seeds, beans, grains, and fortified cereals. Vegetarians should ensure they’re getting adequate calcium intake so as to avoid osteoporosis later in life.
Iron is an essential nutrient needed to form red blood cells, making iron-rich foods like dried fruit, legumes, whole grains, enriched cereals, and dark leafy green vegetables ideal sources. Vegetarians looking to maximize absorption should combine iron-rich food sources with vitamin C-rich sources of food intake.
Vitamin B12 is essential to the formation of DNA and red blood cells, and vegetarians can obtain sufficient levels through milk, eggs, fortified cereals, and nutritional yeast. Breastfeeding vegetarians may find it harder than usual to meet their B12 requirements through breast milk alone; thus, supplementation is strongly encouraged in such cases.
Calcium is an essential mineral for building strong bones and teeth. Vegetarians should make sure their diet includes enough calcium-rich foods like kale, broccoli, and soy milk with added fortified soymilk fortification to get enough calcium from their food sources. In addition, vegetarians must ensure they take enough vitamin D supplements so their bodies can properly absorb calcium into the system.
Vegetarians need to consume enough vitamins and minerals in their diet in order to prevent deficiencies of essential elements like calcium, iron, vitamin B12, zinc, etc. because their bodies don’t as readily absorb animal sources of these essential vitamins and minerals.
Lacto-ovo vegetarians should aim to consume enough protein in their diet in order to maintain good health and body strength. Sources of protein may include eggs, milk, and cheese, as well as non-animal sources like nuts and seeds. Although meat and poultry provide some protein sources as well, be mindful that too much meat could trigger gluconeogenesis – the process by which your body creates glucose from protein.
If you don’t eat enough animal proteins, supplementing with protein could be necessary. Whey powder or vegan protein shakes are good options; nuts and seeds also offer some protein but do contain carbohydrates as well.
Iron is an essential mineral for growth, yet obtaining enough from plant foods may be challenging due to non-haem iron being more slowly absorbed than haem iron found in meat and fish (haem). Foods containing vitamin C may assist your body with absorption.
Calcium can be found in low-oxalate vegetables like broccoli, cauliflower, and kale; milk, yogurt, and cheese all contain calcium, but to get optimal benefits, lacto-ovo vegetarians should combine calcium-rich foods with vitamin D-containing foods such as fatty fish. Nondairy eaters can get calcium from fortified soy milk or nutritional yeast.
Please share this post with your friends, family, or business associates who may want to improve their understanding of ketogenic nutrition.