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Vegetarian keto diet help

  1. #1
    Join Date
    Aug 2018

    Vegetarian keto diet help

    I have been on keto diet for about 5 days now and i lost about 7lbs. I am a vegetarian i dont eat eggs, meat, fish but i do eat dairy. I am unable to find vegetarian meal ideas without eggs. The main source of protein for me is chesse. I tried protein powder for protein but it upseted my stomach really bad. My question is am i eating too much cheese?

    Ricotta cheese oatmeal
    -Ricotta cheese
    -coconut oil

    -cheddar cheese
    - homemade dressing

    Again same salad

    Frigo light string cheese
    Greek yogurt

    Is this too much cheese?
    Is there anything else i can have for protein?

  2. #2
    Join Date
    May 2018
    Where student drivers are taught to avoid "road apples"
    I wouldn't personally say it's too much cheese, but I think there's a bigger problem there in that I can't imagine eating enough cheese to get adequate protein, since an ounce of most animal protein sources only provides approximately 6.5 g protein. Hard cheese is included in that, but not ricotta, cottage cheese, or cream cheese. (Milk, yogurt, and greek yogurt are also not included in those averages, because they provide a good bit less protein and a lot more carbs per oz) No idea about your current weight, but an approximate target for protein on most LC diets (in order to maintain muscle mass) is 1 g/day per 2 lbs bodyweight, +/- 10%.

    So quick hypothetical example: let's say someone weighs 150 lbs - they should be shooting for around 75 g of protein. That would mean around 11.5 oz of animal based protein.

    That would be a LOT of cheese every single day, even for a cheese lover like me.

    I'm not sure what else you can use for protein if protein powder bothers you, and you're not going to eat eggs, unless you want to go for beans and legumes for protein.

    If you decide to use beans and legumes though, be forewarned that in substituting enough beans or legumes to provide adequate protein, that will significantly increase your carb intake. I looked up the nutrition stats for several different types of beans, and most of them average around: 2 or 2.5 g protein and about 7 g carbs per oz of cooked beans. That means to get the equivalent protein you'd get from an ounce of most animal protein, the beans would provide about 20 g carbs - for an ounce of bean based protein. If our hypothetical 150 lb person gets half her protein consumption from beans, that would amount to over 100 g of carbs, just from the beans. Soy is a good bit better on the protein/carb ratio per oz of cooked beans: 4.7 g protein and 2.8 g carbs, so only about 4 g carbs for the equivalent of protein in an ounce of animal source protein, so our hypothetical 150 lb person would only get an extra 25 g carbs if she ate half her protein as soybeans.

    But also be aware that unlike animal sourced proteins, beans and legumes are not considered to be complete proteins (missing some essential amino acids), and in addition there are often concerns about soy in general, especially the estrogenic effects of soy.

    In short, I don't really have any ideas for you if you can't do any animal products other than milk derived, if really want your carbs to stay low enough to be ketogenic - just throwing out this information.

  3. #3
    Join Date
    Jan 2017
    Northern Alabama
    Since you are a vegetarian, you may have heard of Victoria Boutenko, and her famous book called “Green for Life”. In her book, she describes part of their family’s journey into healthy eating, and one of the main things that she talks about is the high protein quality of greens.
    UNtil I read her book, I had thought that most greens were just about like iceberg lettuce, great for salads, but not a whole lot of real nutrition. However, that is just not true, and most dark, leafy greens are not only very low in carbs; but they provide lots of protein as well as great vitamins and minerals.
    I have used things like spinach and kale and mixed them in a blender with a whey protein drink powder, and it is a quick and easy way to get lots of protein. Possibly, the protein drinks wouldn’t bother your tummy if you were having them with the fresh greens along with the protein powder ?
    If you have not read the book, I suggest that you do read it ! I tried doing all plant-based, but then I added too much carbs because I was eating beans along with some of my meals, and some fruit as well.
    Now, I am starting to eat some animal products again, but still making greens and salads a big part of my diet, and letting that be part of my protein requirement .
    People do not need to eat nearly as much protein as we have been told that we do, especially here in the United States; so even with what you are eating right now, if you are getting at least 25 grams of protein, you are getting enough.

Please reply to this thread with any new information or opinions.

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