When you switch to a keto diet, one of the things you might be confused about is whether or not you can eat your vegetables. One thing to remember is that the ketogenic diet is not the same as the Atkins diet. You are not trying to eat a diet of primarily meat and cheese. However, in some cases, you don’t actually like veggies that much, so you would prefer to minimize them. Here are some things to know about going keto without veggies.
Veggies Help Increase Your Fibre
Before looking at some ways to do the ketogenic diet without veggies, let’s first look at why you should try to add veggies to your diet. Aside from just the fact that vegetables are good for you and contain a lot of important nutrients you might not be able to get elsewhere, they also contain a good amount of fibre. When you are on a low-carb diet, your fibre is already reduced by not having grains, oats, and other fibre-rich foods. You need fibre to help with constipation, which sometimes occurs on this diet. Therefore, if you can handle veggies in even small amounts, it will be very helpful.
Be Careful of Your Protein Content
The next reason veggies are good is because they help to fill you up and keep you full, without adding to your protein content. Keto is not like a regular low-carb diet where you can eat unlimited amounts of meat and cheese. In fact, keto is not a high-protein diet at all. It is a high fat, low carb, and moderate protein diet. You are going to have a good amount of protein, but if you don’t have veggies to add to your meals, you are eating more animal protein that is going to increase your protein dramatically. You will need to be extra careful to look at your protein levels and keep them low if you intend to do keto without a lot of vegetables.
How to do Keto Without Veggies
If you are still adamant about doing the keto diet without veggies, first watch your fibre and protein content. At the very least, try to add an avocado every day, since it brings in more healthy fats while also providing about 10 grams of fibre. This makes one avocado about 3-4 net carbs, depending on how much you eat.
You should also try to add more nuts and seeds to your diet. These will add in more fibre and other nutrients you are missing out on by not eating a lot of vegetables.
As you begin meal planning and prepping for your ketogenic diet, it is important that you consider what veggies to add. You want to stay away from the high-carb, starchy vegetables, but there are still plenty of others to choose from. Vegetables are important for maintaining well-balanced meals, getting enough nutrients, and added benefits like extra fibre. Here are some excellent low-carb veggie options to add to your meals:
While avocados are actually a fruit, they are often in the vegetable category. They also happen to be one of the best types of produce you can have while on a keto diet. Avocados are an excellent source of potassium and fibre, two things that tend to be a little harder to get when you switch to the LCHF diet of keto. Avocados also provide those healthy fats you need for heart health, to burn fat, and to fuel your body. A medium avocado usually has about 100 grams, which is approximately 13 total carbs. However, this avocado also has about 10 grams of fibre, so only 3 net carbs.
2. Dark, Leafy Greens
While most types of lettuce and greens are allowed on the ketogenic diet, you should try to eat the darker, leafy greens as much as you can. These tend to be more nutrient-dense and contain more fibre, which as you know, you need to try to get more of without having grains and oats. Some good dark, leafy greens include kale, spinach, romaine, and collard greens. These are all very low in carbs, especially when you remove the fibre. For example, a serving of 100 grams of spinach is less than 4 carbs, with 2 grams of fibre, so it is less than 2 net carbs for a big plate of spinach.
3. Broccoli and Cauliflower
Both of these veggies should be at the top of your list of vegetables to eat on a low-carb diet. Cauliflower is great because it contains important nutrition, is very low in carbs per serving, and can replace a lot of the things you miss. For example, you can turn cauliflower into rice, mashed potatoes, even pizza!! For a serving of cauliflower, it is only about 4 grams of carbs. Broccoli is also 4 grams of carbs, providing a lot of vitamins and minerals, and a filling vegetable for you to enjoy.
4. Other Veggies
While you want to avoid the starchy vegetables like potatoes, and the veggies with a high sugar content, like corn and carrots, there are plenty of other options. Good options include zucchini and spaghetti squash, cabbage, asparagus, celery, cucumbers, bell peppers, and green beans. Just watch your portion sizes and always track the carbs.
DO YOU STRUGGLE with eating all your veggies while on Keto?
Leave me a comment b’low to share your biggest a-ha moment from this post.
One of the many great things about eating a Keto diet is that snacks are allowed! But in the beginning I had a hard time coming up with some Keto-approved snacks that were low-carb and Keto-friendly.
That’s why I created the “30 Keto-Approved Snacks you can make in 8 minutes or Less” guide! You can download this guide for free, print it off and post it on your fridge or keep it in your purse for instant reminders and easy access to Keto-approved snacks!
Some snacks are grab-and-go and others take a bit of prep (the Cheese omelette takes under 8 minutes – yes, I timed it lol).
You can easily track your macros with this snack guide and keep on the Keto-train over the holidays, making your weight loss easy and quick.
Download your FREE copy HERE, print it off and start Keto-snacking NOW! Don’t forget to share it with your friends!