DIETA CHETO VEGETARIANA | Alimenti, cosa evitare e menù di esempio 🥦

The vegetarian keto diet is a high-fat, low-carb diet that eliminates meat, fish and seafood. Even alone, the vegetarian diet and the ketogenic diet can promote blood sugar control, weight loss and many other benefits. With this video I want to talk to you about the potential that the vegetarian keto diet has on weight loss and the well-being of your body, but also what to eat, what to avoid and what precautions to take. In addition, at the end I will also give you the opportunity to download and consult a weekly menu of the vegetarian keto diet with the list of foods to eat and those to avoid. But first, welcome or welcome back to this new video on my channel. I am Margherita, Keto Nutrition Specialist and Diet Coach and creator of WellDelight, and in my videos I talk to you about my approach to ketogenic, paleo, low-carb and detox diet, as well as many strategies to get back in shape. If you are interested in these topics, you can subscribe to the channel and activate the notifications. Both vegetarian and ketogenic diets have been widely studied for their health benefits. The ketogenic diet is a high-fat and low-carb diet that has become very popular in recent years. Although it usually involves the consumption of animal products such as meat, fish and chicken, it can be adapted to a vegetarian diet. The vegetarian ketogenic diet is a food plan that combines vegetarian diet and ketogenic diet. Most vegetarians eat animal products such as eggs and dairy products, but avoid meat and fish. At the same time, the ketogenic diet is a high-fat diet that limits the intake of carbohydrates to 20-50 grams per day. This carbohydrate limitation induces ketosis, which is a metabolic state in which the body begins to burn fat to recover energy instead of glucose. In a traditional ketogenic diet, about 70-75% of the total daily calories should come from healthy fats, including meat and quality fish. However, the vegetarian ketogenic diet eliminates meat and fish, relying instead on other sources of healthy fats such as coconut oil, extra virgin olive oil, olives, eggs, avocado, walnuts and seeds. Although no study examines the specific benefits of the vegetarian ketogenic diet, there is a lot of research on the two original diets. Both the vegetarian diet and the ketogenic diet are associated with weight loss, and the high amount of healthy fats in the ketogenic diet can also make you feel full longer, reducing hunger and appetite. Vegetarian diets have been linked to a reduced risk of developing various chronic diseases. In fact, studies link them to a lower risk of cancer, for example, and to better levels of various risk factors for heart disease, including body mass index, cholesterol and blood pressure. The ketogenic diet has also been studied for its effects on disease prevention. In a 56-week study conducted on 66 people, the ketogenic diet has led to significant reductions in body weight, total cholesterol and LDL cholesterol, also triglycerides and glycemia. All risk factors for heart disease. Other studies suggest that this diet can safeguard brain health and help treat diseases such as Parkinson's and Alzheimer's. Both the vegetarian diet and the ketogenic diet support blood sugar control. The ketogenic diet can improve blood sugar regulation in your body and improve your insulin sensitivity, which is a hormone involved in blood sugar control. The vegetarian ketogenic diet also has some aspects to consider. Carefully monitoring the intake of nutrients and eating a variety of healthy and natural food can help ensure that you are taking the vitamins and minerals your body needs. The intake of integrators can also be helpful, especially for the nutrients that are often missing in a vegetarian diet, such as vitamin B12. In addition, the transition to ketosis can cause some side effects, called keto flu. Some of the most common symptoms of keto flu are constipation, headache, fatigue and muscle cramps. In particular, these side effects usually disappear in a few days. Resting a lot, staying hydrated and exercising regularly can help alleviate the symptoms. That said, since the vegetarian ketogenic diet is quite restrictive, it may not be a good option for everyone. In particular, those who have not reached adulthood and full development, as well as pregnant women or those who are breastfeeding, should avoid it, because it can limit the intake of various essential nutrients for adequate growth and development. It may also not be appropriate for athletes, people with a history of food disorders or who suffer from metabolic diseases such as type 1 diabetes. If you have diseases, health problems or are taking drugs, always talk to your doctor before changing your diet. A healthy vegetarian ketogenic diet should include a variety of healthy vegetables, fats and protein sources. Let's see which ones. Among non-sour vegetables, you can choose spinach, broccoli, mushrooms, cabbage, cauliflower, zucchini and peppers, among others. Among healthy fats, extra virgin olive oil, coconut oil, avocado, MCT oil. And as a fruit, almonds, walnuts, anacardi, macadamia nuts, pistachios and Brazilian nuts. Then consume semi-oily foods such as chia seeds, hemp, flaxseed and pumpkin. Or buttered fruit or whole dairy products such as yogurt and cheese. As protein sources, choose eggs, tofu, tempeh and spirulina algae. All low-carb fruit is fine, so you can opt for forest fruits, strawberries, lemon and lime. And also spices and condiments such as basil, paprika, pepper, turmeric, salt, oregano, rosemary and thyme. What are the foods to avoid instead? In a vegetarian ketogenic diet, you should avoid all meat, fish and seafood. In the same way, it is necessary to eliminate high-carb foods such as cereals, legumes, sugary fruit and starchy vegetables. Also avoid sugary drinks such as soda, sweet tea, juices and energy drinks, but also processed foods rich in sweeteners and alcoholic drinks such as beer and sugary cocktails. As promised, you can download the weekly example menu of the vegetarian ketogenic diet, including a shopping list, from the link you find here or in the description below. If you found this video useful, let me know with a like or a comment. Bye and see you in the next video!