Protein on Keto is essential to help your body repair cells and make new ones and getting enough protein on a vegetarian keto diet can be hard, but it’s not impossible!
With so many vegetarian sources of protein being not low enough in carbs to be considered keto, you have to be especially vigilant.
If you’re eating vegetarian keto or just trying to eat less meat and more plants, there are plenty of meat-free protein sources that help you get your protein fill. Not only is protein a key nutrient for growing and maintaining muscles and keeping your skin and hair strong and healthy, it also helps keep you full.
So what exactly should I eat for protein on Vegetarian keto?
Here’s a list of foods that are low carb and high in protein:
- Nutritional yeast
- Hemp seeds
- Pea protein
- Edamame
- Cottage cheese
- Quinoa
- Chia seeds
- Eggs
- Greek Yoghurt
How much protein do I need?
The amount of protein required for each person will vary depending on their weight, amount of exercise and their goals. When you lose weight it can be easy to lose a lot of muscle mass as well and this is where protein will play a key role in your diet to build new muscle cells.
On average, the recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 75 kilograms, should consume a minimum of 60 grams of protein per day.
How does protein help with weight loss?
I’m always telling my clients to eat their protein because it’s so important. I give them a list of foods so they know what to eat, but lately I’ve had a few people confused about why we need protein.
A diet rich in protein can help with weight loss because it can suppress appetite and keep you feeling fuller for longer periods of time.
Protein satiety is the idea that eating protein can help you feel more full for longer. Protein has a higher thermic effect than fat or carbs, meaning it takes more energy to process. This means you’ll feel fuller for longer and may be less likely to overeat. A study in 2013 found that eating a high protein meal with 30% of its calories from protein led to greater feelings of satiety than a low-protein meal with 10% of its calories from protein.
When you sign up for my Easy Keto weight loss programs you will receive a free vegetarian meal plan and recipe book with endless meal suggestions!