How to Do Vegetarian Keto - The Complete Guide
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- čas přidán 9. 07. 2024
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References
pubmed.ncbi.nlm.nih.gov/17384...
pubmed.ncbi.nlm.nih.gov/16441...
pubmed.ncbi.nlm.nih.gov/17162...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/24607...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/14600...
pubmed.ncbi.nlm.nih.gov/21118...
faseb.onlinelibrary.wiley.com...
academic.oup.com/ajcn/article...
www.sciencedirect.com/science...
pubmed.ncbi.nlm.nih.gov/25772...
pubmed.ncbi.nlm.nih.gov/21139...
www.ncbi.nlm.nih.gov/pmc/arti...
Timestamps ⏱
0:00 - Intro to Vegetarian Keto
0:27 - Mediterranean Principle - Monounsaturated Fat
2:22 - Non-Starchy and Leafy Vegetables
3:57 - Protein
6:32 - Vitamin B12
9:00 - Vitamin D3
9:31 - Creatine
10:47 - Omega-3s
11:34 - Thiamine (B1)
12:20 - Overconsumption of Nuts
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Thomas, what about a daily multivitamin that includes Omega 3? Would that cover most vitamins for a vegetarian?
@@alinap.7298 What about hemp hearts? Costco has the best deal I can find on organic hemp hearts.
I thought because the links were with the vegetarian keto video, that the menus would be vegetarian, sadly not. Love the videos and all the info though, very informative, thanks for making them.
You seem to know what you are talking about in general BUT
it is very dangerous misinformation to tell people that 4 grams of nori seaweed is going to give them 100% of their B12.
That is flat out false.
Nori is a very refined version of Laver - Nori sheets have zero vitamin B12 in them. ZERO. Laver, the raw, unrefined plant from which Nori is made, has 20% of the RDA of B12 per serving - that is 20% of B12 from 3.55 grams of Laver. For those people reading, Maine Coast Sea Veg sells a 1oz package of Laver with nutritional info on the back if you wish to check this information. According to their package, eating 5 servings of their Laver will provide 100% of the RDA of B12, which, if you have ever eaten Laver as is, would be VERY difficult to do. Of course, cooking it in any way to make it easier to eat larger amounts would reduce the available B12.
Advising your audience to supplement with B12 if they do not consume enough animal products is the most responsible advice you could give.
More vegetarian and/or vegan keto videos please. Nutrition, recipe, how-to, pitfalls to avoid...I will watch all of them!
Yes! 🙌
Yes, I agree
Yes!
Yes please!
yes!
and please simplify
This is perfect! I had a client today ask me about vegetarian keto! I was going to come home tonight and research it, and boom… Here’s your video!! Awesome!!! 💪🏻
@Laughingathwrld you clearly didn't watch the video hahaha
Hopefully no problem to mention, the channel Heavenly Fan has tantalizing vegan keto recipes. Pleasant viewing. Light on research and academic info, but the creator seems happy and healthy on a diet along these lines for years.
@@shastahillI love Heavenly Fan!
@baileyboy73 baileyboy73 less polution in the air. They walked more, worked on the land. Less chemicals on foods. Eventhough They already had this stuff back then. But your point is clear. and I think wheter youre doing Keto. Or just eat carbohydrates in normal amounts and workout. Both you can be healthy +
I've been a vegetarian for 15 years. It's too easy to gain weight with all the carbs. I started doing vegetarian keto recently and am so happy with the results!! Takes a bit of work, but worth it!
I’ve been gaining so much weight as a vegetarian and it’s crazy
@@raewillspeak_ It's because of bread, cheese, and vegetarian products. Remember, that vegetarian means we eat more plants, not that we substitute meat with refined foods and loads of breads, pastas and pizzas :) I was a bread-n-cheese-aterian, then my teacher said it's about eating VEGGIES!
that’s not a vegetarian issue, it’s a complex carb issue. i had the same thing going on and im still struggling with it. pizza is so good.
Huge shout our for the inclusion of the TIMESTAMPS (chapter markers on the red timeline at the bottom of the screen) to delineate the major areas of focus within the video at hand. I know that I, for one, will find this extremely useful when I want to focus in on one of your recommendations and/or explanations in the general area of concern within a particular video. Kudos and congratulations for this wonderful addition to your efforts to educate and inform those with an interest in their health and performance!
I did vegetarian keto a few years ago , and went CRAZY on the cheese, and messed up my hormones. This time around, I'm definitely going to be going a little more plant based keto to avoid all those problems
Avoid dairy and red meat for the best result. Chicken tends to be a safe bet
Vegetarians don't eat chicken
Thank you for this! I'm a vegetarian and always wondered about how to do Keto without meat protein. I'm from the Mediterranean, so my diet is very much focused on our diet, but this info was an added bonus for me. Thanks.
I was 80% animal, 20% plant and my weight loss stalled and cholesterol spiked. So I reversed to 80% plant and 20% meat.
Thank you I started keto with $100-$120 per month Walmart video and went from there. Now about almost 4 months as usual I am sick of meat so will be doing a month or two of vegetarian keto with fish. So glad to come across this video. You never seem to steer me wrong. I know I will eat meat again but for a few months I need a break. I think it is because I have been vegetarian or almost vegetarian most of my life. Thanks for this video
Thanks Thomas!!! Vegan for almost 11yrs now, vegan keto for about 1.5yrs and loving it! Your videos have been very helpful and easy to omit and replace ingredients!
I tried it for years and I still was bloated a lot (from all the veggies). How about you? 🙏
@@MoneyStrategiesSOULutions no bloat at all! :) Love it still
Thank you Thomas. I've been waiting for this
Wow. This was amazing! I'm coming out of 3-day fast and decided I want to go back to a Vegetarian diet (probably Pescatarian, actually), to get my ethics square again, but was concerned about the effects of such a diet on my bodybuilding. I learned about the benefits of fasting while I was doing it, and want to try and keep up some of those benefits with a Keto version of my diet. This video was so chock-full of precisely the kind of information I was looking for! Thank you so much, Thomas! You're clearly fantastic at what you do, and such a huge blessing to all of us! 😊🙏💝🥚🥦🥑🫐🧀
THANK YOU so much for this video, it is well constructed and to the point (the chapters are great too!). It's so hard to find a well-rounded and truly informative video on Vegetarian-Keto diet.
I appreciate the "nano-science" as you call it. This video confirmed that I've been doing a lot correct but I learned some things, too. I so prefer vegetarian keto and I'm happy to see more people showing it can be possible and healthy. I don't care to eat meat and every time I try to go keto while eating meat, I start having uncontrollable panic attacks and other disturbing side effects.
Thank you for posting this! This is going to be helpful with some of my family members.
I don’t know what your background is.. but I loved all the chemical terms you used, metabolic pathways you refer and pubmed citations. Good job! Subscribed.
Thank you! Definitely need more vegetarian keto videos
THANK YOU SO MUCH!!!! 🥰💕❤️ So helpful and informative, this is SO appreciated!!! You're the best!!!
I don’t know what I was expecting but I’m really impressed at how much you know! I need to watch this again with a damn notebook lol
would love to see a veggie keto meal plan!
Thank you for sharing your insights ! Very useful knowing it comes from someone with deep knowledge in the field😊
Needed this!!!!!!!!! Thanks
Thank You...this goes a long way....
Real help, and educated help, not the normal magazine type help. Thanks!l
Really helpful and interesting! Thanks!!
Thank you very much! Good tips! Greetings from italy🤗
Thank you for all of this! I am doing vegetarian Keto, and leaning into vegan, as much as possible. I have been going nut crazy tbh, with walnuts, Brazil's, and cashews.
I appreciate the reminder to eat a bigger variety of foods, and to remember my micronutrients! 🙏
Beeeeefcaaaake!!! 💪
I’m going nuts on macadamia and pecans 😅
@John Boyd yeah so I hear! Do we need to eat pumpkin seeds in the shell?
I'm in the same boat! Nuts and seeds are so addicting I just can't stop myself from going into the cupboard for more.. Ahh what can we do?..
Also in the same boat. Sometimes I need to ration my daily portion. Aldi has a 100 calorie packaging that has either just almonds or almonds/walnuts. I also eat pecan, and pumpkin seed. Trying to minimize eating pistachio or cashew. Next time I go to Costco I will buy more macadamia nut
@John Boyd A great suggestion...thank you so much!
Great video. Thank you 🙏
Excellent content. Thanks
Thanks for another amazingly insightful video!
Also, that intro had me rolling 😂😂😂
Me, too! Greasy Fat HeaD!!! I had a laugh attack!!!!!
Thx for the video 👍🏼
Great 👍🏻 intel….
Thank you 😊 for sharing…
A+
I've been considering going vegetarian keto for a few months now but haven't made the plunge, still researching recipes. I want to do it in 14 day spurts at a time, and see how it goes.
Lupin flour, seitan, soy (tofu, tempeh, natto, soy milk), hemp powder, pumpkin seed powder, chia seeds, pecans are great vegan sources of keto protein. They even have soy free tofu made from fava beans if you don't want to eat soy.
I'm vegetarian so I will be including organic dairy and eggs. I want to try to drop some weight. While i don't gain weight eating vegetarian, I also don't lose weight easily, so I figured I'd try keto.
This video 🔥🔥 so informative.
Can you please do a video on women meal plan for vegetarians and vegan?
Sayyy Whaaaaaa NEVER thought I’d see this vid title! BIG UPS TDL
Love this
I did vegetarian keto about 4 years ago. It worked great. As far as I know, I was the first to do it.
Yeah, high oxalate content with nuts, but also with avocado. Spinach too.
Thank you 👍
Thanks
Hi Thomas since found you about 18 months ago I’ve lost close to 100 pounds thank you and with the creatine supplement and you were just talking about could I add it into my normal shake mix or add it to something else or just mix it up with some liquid and drink it look forward to hearing from you thank you very much
Really interested in vegan keto. Not to do it myself but i want to learn about vegan, vegitarian, keto, paleo, carnivore, all the works to create my own diet from the knowledge from
More vegetarian keto! Thanks Thomas
olives are my addiction lol. i buy them from whole foods and they are amazing.
Great video. I've heard elsewhere that a handful of nuts a day maximum is a good guideline (about 2-3 tbs depending on how big the palm of your hand is!). If you have a tbs nut butter you need to include this in your daily intake.
Thank you.
Barry Crump. LOL. Are you related to the famous NZ author?
I have been waiting for this video since 10 years. Dr berg too missed this. Thanks Thomas
(Harry) The problem is that whenever I eat Salads and a lot of nightshade foods, I blow up like a balloon and I can't do vegetarian because I was a vegetarian for 6 years AND still had a heart attack which moved me over to KETO. Once there my arteries cleared and the damaged part of my heart healed itself.
Remember heart disease is also hereditary it's not entirely your diet some people's bodies just produce more cholesterol I remember there is a pretty famous report or study issued by a veterinarian that performed hundreds of autopsies on dead gazelles gazelles are a plant-based animal they don't eat any meat they strictly eat grass and plants and what he found was quite shocking that a lot of the gazelles despite being eating nothing but plants he was surprised how much cholesterol and plaque he found in the autopsies of these dead gazelles and how many of them had actually suffered heart attacks so diet place the predominant role and heart disease but it's not the whole picture some people are biologically destined to heart disease and heart attack your diet can greatly reduce the effects but for some people heart disease is unavoidable because of their heredity
What were you eating on the vegetarian diet, and were there any non related food reasons you may have had a heart attack?. Please inform others if there is something we need to know about the vegetarian diet or your personal experience.
@@Integrity-Speaks a lot of vegetarians eat a lot of carbs
Love your videos! I need to find some lower calorie alternatives to nuts and seeds because these are so addicting... Macadamia nuts are really high calorie but I know they are the best ones for you.
My experience has been the opposite with B12 deficiencies in veg diets. I know a lot of vegans and we all get our bloodwork done, checked by Dr and I even have a naturopath look over mine. No meat in almost 20 years and my levels have always been higher than average, Dr always says all my levels are ‘ideal’. I work with 3 people who eat everything but have to get regular B12 shots. Then another coworker heard I was vegan so made fun of me for (probably) having low levels. He then went for a test and his were really low 😅
Do you eat a lot of nutritional yeast? That will get you some b12. Not sure if it is keto friendly though. I'm not a keto diet person. Just watch these videos for other nutrition tips and for low carb diet in general.
Finally!!
More videos like these please! I don't want to do keto but go low carb vegetarian.
Same! Worried about the protein haha
Great video. Wish you would of talked about protein scourges besides eggs. Tofu? Tempeh? Beans?
That's made me more positive about doing Keto as a Veggie. Have just started and now need to move this bowl of nuts in front of me
💜🙏Kismet I was just asking the universe about this very topic vegetarian keto 🌿and I get this video the next day 😳 Love Sunwarrior⭐️ it’s a superior clean product. I also take a vegan D3 supplement CanPrev made from organic coconut oil so I’m not worried if I don’t always get enough in my diet 😅
You may ask the Creator of the universe. If someone gives you a coffe you will show gratitude towards the cup or the person who made the coffe ? God bless you
@@deedee8772 I thank Both I always thank Thomas is the channel who’s the messenger 😅
how do we get fats? specially for vegetarian keto diet while keeping carbs low.
Thank you soooo much for doing this vegetarian keto guide! It is such a struggle to be veg and keto and know what we should and shouldn't be doing. This makes it so clear! I would really love to know how much ground flax seed I can have in a day or a week. Thank you!
great video! If you are ovo-vegetarian, that means you can eat fish eggs! Caviar! or more specifically Salmon Roe or Ikura. That is good for Omega 3
To eat fish eggs, wouldn't you be
ovo-piscatarian?
Nooo... a vegetarian would never eat fish eggs. They KILL the fish to get those adds. They do not kill chickens to get their eggs.
That's gross.
Garden of life protein powder unflavored is so good 🙌
Thank you. Anyway can I do whole plant based diet keto? I would love to try 😊
Definitely possible! I have a few videos on my channel on what to eat!
years ago ( actually early 1980s late 1970s) there was a big thing going on about creatine and proteins and supplementing the amino acids that the human body doesnt naturally produce all my workout buddies and martial art buddy's that I trained with were on the kick ,they mentally believed yes its working great but I didn't notice any difference when I trained with them . there was no difference that i could notice it is probably the same now. , people hear things like " there was a study" and immediately believe in it with out spending some time checking out the facts . you have allot of great information in your videos allot of stuff I never knew but when I check things out look into it some of the information isnt what is said .
we can get lot of vitamin B12 from yogut
I've been keto for 3 weeks now and am sold on it. I do believe I could do some keto vegan meals and do OK on it, and maybe just eat sardines 1x a week, and eat 2-4 eggs per week for protein.
Dairy in all forms is highly inflammatory esp for those with autoimmune not to mention a known allergen
Sacha Inchi powder is a complete protein and high in omega 3
I can have creamer and yogurts. Just can’t eat a lot of cheese. Grosses me out anyways.
Yeah, I eat mainly cheese and eggs. My inflammation is through the roof. I really need to take some of Thomas' advice here.
Aged Gouda is also very good for the microbiome
Thomas can you please do a video on the effect of drinking tea and coffee on an empty stomach? I believe this is important as most people drink tea or coffee when fasting. Or can anyone tell me what info they have gathered on this subject. Thank you
Oh, I would LOVE to see that!
It feels like he's lovingly telling his stepchildren a bedtime story❤
How do you supplement on this diet
I figure this is a good place to put in my magic salad dressing idea. Spicy Italian dressing using MCT oil. Why hasmt anyone figured this out?
Hello Thomas, thanks for all the great content you put out ...
I have been dealing with rosacea for decades I have been vegetarian for 11 years and do eat fish sometimes and have no problems with free range eggs, but if I eat any dairy products or quinoa certain legumes coconut oil, cashews, Spicey foods or nuts that are not sprouted Ill get bad Rosacea flare ups, cant even eat fermented foods! Its so annoying, there is so much on the internet about you should eat this dont eat that and so forth. People say dont eat rice but I can eat organic white rice with no problems but then brom rice doesnt work for me.
Evrerybody has a differnt genetic make up and body type, when I used to eat organic free range meat and pouktry I would get aniexty sometimes and break out as well,
I could handle eating pork and duck. everything else wouldt work. So hear I am trying to figure out how to deal with this nonsense, I have a high metabolism and train
4 days a week, I am 6'2" and 195 pounds my body craves for comfort foods in the winter and I have to avoid them, Fruits dont bother me nor most vegetables, starchy vegetables dont work. Any sugestions? Much appreciated
Thomas, what about a daily multivitamin that includes Omega 3? Would that cover most vitamins for a vegetarian?
Do you recommend a brand of creatine?
But when you count calorie how do you eat so much cheese and cream etc??
Thomas, I would like to do keto but be more plant based. I do eat & enjoy some meats & fish. Are there keto diets that combine both, or does one cancel the other? If it’s possible, would love you to show how it can be done properly. Thank you.
Great info (as always), Thomas! 🙏 Thank you!! 😁 I’ve been doing AIP vegan keto for about a year and a half, but even with massive diet changes I’m still experiencing skin inflammation 😔and I think after seeing this I may not be getting enough omega 3s with the 6s... I’ve been focusing a lot on the ALA (evening primrose oil, walnuts, hemp seeds) but maybe it’s not really doing everything I think it is.. 😬 gonna check if you have a longer video about balancing these two.. ⚖️ (ps I’ve done multiple liver cleanses/ detoxes and anything topical is all fragrance free and natural stuff.. I’m at my wits end and have basically starved myself trying to get this cleared up.. I’m 5’9 and now weigh about 105 after losing 25 lbs with the diet 😬) Does anyone have any advice? Just throwing it out there- thank you 🙏☮️
You might try these: Nordic Naturals Algae Omega - 715 mg Omega-3-120 Soft Gels - Certified Vegan Algae Oil - Plant-Based EPA & DHA - Heart, Eye, Immune & Brain Health
Eric Hanson I definitely will! 🤗 Thank you so much for the info and for taking the time to share that with me! Much obliged! Peace and Blessings ☮️🕊
@@PersephoneRising333 You are very welcome
Have you tried intermittent fasting? Or 24+ hour fasting?
Please do a similar vid on vegan keto or pescatarian; can’t do dairy or meat(chicken, pork, lamb,beef)
What about meat substitutes? (Like mornintstar..gardein..etc)
walnul oil or just walnuts, you get your omega 3 right ?
Just a question, this diet is creating a lot of trouble in my intestine, a lot of inflammation..how come?
Is fermented black tea another way to say kombucha?
I was wondering that myself.
What about hemp oil?
Im Vegan Keto... Awsome vid
11:08 dafuq !! 😂
MC THOMAS IN DA HOUSE
I wanna live in a fairytale world with Swiss chard and radishes! ✨
I have a question..... Or maybe more of a riddle and hope you can help. So a few years ago I got really sick and hands down my diet and stress were the problem. Long story is I have recovered to about 60%, but have to be super careful with my diet. My can't eat list (makes me really sick with things such as hives, ibs, poly cyctic ovary issues, migraines) the list goes on and on.
I went raw vegan for about 18 months and it was the best I ever felt but then I started with a cough that I couldn't get rid of for nearly 3 months and felt awful. I was in a lecture with a tutor at uni (I was doing a degree in nutrition and health) and a light bulb went off in my mind. I knew I wasn't getting complete amino acid chains in my diet and was probably extremely b12 deficient so on the way home from uni I bought a cooked chicken, some eggs and some cheese and made myself a big onelette with chicken and cheese and within 2 days my cough was gone.
So now if I have a high carb diet I get really bad migraines, about 2 or 3 a week, brain fog etc...
If I have a high fat diet I get really bad acne.
If I eat meat regularly it affects my hormones and I get really bad period like pains all through the month and severe during that time of the month. This completely dissapears on a vegan diet.
I have lots of intolerances, even to foods I used to love....
My can't eat list: tomatoes, spinach, kale, peanuts, oats, courgette, spices, mushrooms, milk, tuna, cheese, red meat now I can't seem to digest and it makes me feel so sick, wheat, gluten, even gluten free oats buckle me in pain when I eat them..... Do you see my problem 🤔.
Ironically I'm such a foodie too. I love food and cooking, and am determined that my body being healthy depends on me getting the balance right but I literally am so stumped by what balance of diet is best.
Thomas, what do you suggest?
What do you actually eat?
Omg this is my same situation!!!
This is so much harder being vegetarian :-(. I think I'm eating to many nuts and seeds. I'm going to quit them for a week and see if this helps. I'm going to start eating cheese and eggs. When i did keto 15 year's ago as a meat eater it was so much easier. :-(
It might work if your level of physical activity is close to 0 and you're older . If you're young and very active there is no way.
So I’m fine with meat but this gives me some ideas. Thanks.
Watching this from Europe... Our cheeses don't look like that😆 more artisanal here hehe
1. Where can I get info about a Mediterranean Keto Diet? 2. Which Coffee Creamer do you recommend?
Thomas Delauer has a cookbook on Mediterranean Keto. In addition to the recipes, there is information on how it works as keto. I recommend it.
What’s the vegan protein powder?
Hey, Thomas, I bet you know the vegetable form of Omega 3’s and just misspoke. You said it’s alpha linoleic (Did I spell that correctly?) acid. Isn’t it alpha linolenic acid?
Vegan keto is essentially a low glycemic diet of low sugar veggies. You can eat sautéed okra, eggplant, cabbage, and broccoli. Also salads of raw cucumber, onion, carrots, corn, black olives, and jalapeños topped with marinara sauce. Cashews are good too. But always have some jelly beans or fruit juice as an emergency backup if your blood sugar gets too low.
How to do keto vegetarian without egg? And without any meat
I'm considering keto, and I like the idea, but quoting a study with 11 people is really not very reliable.. :/
Please do one on vegan keto and with hot food recipes ? ty
Vegan for almost 11 yrs now! I've had cold sores since I was a kid and since going vegan keto (about 1.5yrs) I've had next to no cold sores! Maybe it will just take a while before yours start to subside. In the past I've tried everything and even lysine capsules didn't help me.
Try oregano oil on the cold sore. Knocks them out quickly for me and other members of my family.
He has vegan keto videos. Do a search :)
After looking up creatine I thought it might be wise to post what i found.. it can be a bit dangerous so do your research and pay attention to the doses you take. i dont know if a link will show up so am posting it as a reply to this.
Were you researching muscular creatine, as Thomas was talking about, or what you would find in a blood test?
@@globaljuju muscular creatine.. and even broken up I can't get the link to post lol
Make sure you eat enough in general. If you are hungry eat.
Can u do a vegan keto?? Also when we start keto dirty keto is it possible to get constipated ?? & is it smart to do keto for someone like me who doesn’t have a gallbladder ??also are digestive enzymes & bile salt the same ?? Sorry a lot of questions but hope u can answer cause very confused honestly !!!
He's got videos about that :)
Heavenly Fan is your friend. She is a wonderful person and her CZcamss are a joy to watch. She may eat more soy than many on Keto, but you can find other things. She has a nice cracker with 5 seeds, mostly sunflower and pumpkin. Her Shepard's Pie is superb.
@@albrackets8446 I follow her ya ur right she’s really amazing
I might be about to ask a dumb question but I have been avoiding goat cheese for over 10 years. I never ate it previously but I specifically did not eat it in the almost 10 years of being vegetarian bc I thought i read that it was processed differently than cow and was not vegetarian…? 🤔💁🏼♀️