Vegetarian Keto Diet Plan For Weight Loss ｜ BeerBiceps Fitness

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00:00What's good everybody? Today we're talking about vegetarian keto but first

00:03let's do a quick throwback. Vegetarians of India, I'm really sorry but this

00:08particular diet is just not meant for you. All the vegetarian protein sources

00:12in India have some amount of carbohydrates. That's why for vegetarians

00:16it's super difficult to execute this diet properly. Now unfortunately that

00:21rule still applies. If you want the fastest and most effective results from

00:25keto, being a vegetarian isn't the best situation for you. If you want to be

00:29doing ideal keto, you've got to keep your overall carbs below 20 grams, you've got

00:33to avoid dairy, you've got to avoid nuts and you've got to follow a bunch of other

00:36rules. But you've got to remember that those are the rules for ideal keto.

00:40There's no textbook definition of a ketogenic diet. Your body will be in

00:44ketosis even if you keep your carbs below 100 grams for the day. If you want the

00:48fastest results, you've got to follow those rules. But if you follow the rules

00:52that I'm going to talk about today, I guarantee that you will get results as a

00:55vegetarian.

00:59Okay, the first thing you've got to know is that in today's video I'm not going to get

01:06into the science of a keto diet. If you want to know more about how a ketogenic

01:10diet affects your body, make sure you watch my original video on the keto diet. It'll

01:15cover almost every single one of your queries. Okay, now before we get to veg keto,

01:18there's a couple of things you need to know. The first is that I am not a keto

01:22ambassador. I'm a fitness YouTuber who likes putting up science on YouTube. I like

01:26educating people. You guys wanted a veg keto diet video, I'm giving you a veg keto diet video.

01:31But keep in mind that the only reason you should be attempting a keto diet is if you want past fat loss.

01:37Remember, that's the biggest advantage of doing a keto diet. There's no other fat loss diet in the

01:43world which works as fast as this particular diet. Okay, the second thing you got to keep in mind is that,

01:47unfortunately, as a vegetarian, you're at a slight disadvantage while trying the ketogenic diet.

01:53A non-vegetarian who's following a keto diet will get faster results than you but that doesn't mean

01:57that you won't get fast results. Okay, so as a vegetarian, if you want to execute keto well,

02:02it's all about numbers. Remember, there's two kinds of keto diets. The first is for anyone who's just trying

02:07to lose weight, not the gymmers. That's for the average person trying to burn fat. For you,

02:12you've got to get 70% of your calories from fat, 25% from protein and the remaining 5% from carbs.

02:19The second kind of keto diet is the gymmer's keto diet. It's primarily meant for bros and broettes

02:23who lift and who want to get ripped. And if you're a gymmer, your main focus is hitting about 80% of your

02:29protein goal for the day, which for most Indians lies anywhere between 80 grams to 120 grams of protein.

02:35That's what you've got to focus on. So remember, as a vegetarian, you've got to use your brain if you

02:39want to burn off your fat. You've got to work all these numbers out for yourself. So if you want

02:43to figure out your maintenance calories, you've just got to google it. And if you want to figure

02:46out your protein goal, watch my video on how to calculate your protein goal. Okay, so finally,

02:51coming to how to go about keto as a vegetarian. As I stated earlier, the most effective keto happens

02:56when you keep your overall carbs below 20 grams for the day. So your job is to keep a track of

03:02everything you're eating. Now, I know for the average person, this might seem a little hard,

03:06but you've got to understand that any fit person is always aware of their macros. So if you want

03:11results, if you want to lose weight, if you want to burn fat, you've got to be very familiar with

03:15your numbers. So just for a week, start tracking everything you're eating. Start figuring out the

03:20kind of macros you're getting from your food. And even when you're doing the keto diet, you've got to

03:24understand all your macros and make sure that your carbs are below 20 grams as far as possible.

03:30Okay, so your macros are the first kind of numbers you've got to keep a track of.

03:33The second kind of numbers that you've got to keep a track of are your overall calories for the day.

03:38Remember, you've got to work out your maintenance calorie level and constantly stay below it every

03:43single day. Even on keto, you can't just magically burn fat by eating a lot of calories. You've still

03:48got to ingest fewer calories than your body needs if you want to burn off some fat. So the first protocol

03:54is looking at food in the form of numbers. The second protocol is making more intelligent food choices.

04:00You've got to remember that on keto, there's a lot of things you can't have. The obvious exceptions

04:05are carbohydrates, all rotis, rice, breads, fruits, and a bunch of vegetables that you can't have.

04:11I've already covered that entire food list in my other ketogenic diet video. So make sure you check

04:15that out. So as a vegetarian in India, that leaves you with fat sources and protein sources. Now,

04:20you've got to understand that most Indian vegetarian protein sources are also super high on carbs,

04:25all your legumes and your nuts and your dals. So that's something you can't have. Now, what does

04:31that leave you with? Your best friend on vegetarian keto is Malai Paneer. Per 100 grams of Malai Paneer,

04:37you're getting about 18 grams of protein, about 265 calories from the high fat in the paneer,

04:43and only one gram of carbs. Remember, when we're talking about an ideal ketogenic diet,

04:48I always advise people to avoid all forms of dairy. But as a vegetarian, you've got to work with what

04:53you've got. And that's why Malai Paneer is one of the best options, especially if you're an Indian

04:58vegetarian. So this paneer is made from full fat milk. Malai Paneer is going to be your go-to food

05:02on veg keto. In fact, the veg ketogenic diet should be called the Malai Paneer diet. That's how much

05:07Malai Paneer you should be having. Now, I know a lot of you vegetarian viewers will want more options

05:12in terms of food, but this is the harsh reality. If you want to execute a ketogenic diet, you've got to

05:17embrace this Malai Paneer lifestyle for just 40 days. I guarantee that you will burn fat if you

05:23embrace this. Remember, keto for vegetarians is not a long-term diet. You're just doing it for a

05:28while so that you get super rapid fat loss. Remember, your main priority is to burn off fat and burn it

05:34off fast. So you've just got to embrace Malai Paneer for 40 days. 40 days for the rest of your

05:39life is not much to ask for. Now, there are other keto-friendly vegetarian food options like tofu and

05:44Greek yogurt, but I'm talking from a budget-friendly Indian perspective. And if you're trying to figure out

05:49whether or not you can have a particular food item while you're on keto, don't ask me. Just Google

05:53it. Remember, it's all about numbers again. Your main goal is keeping your overall carb intake ideally

05:58below 20 grams per day. And the other thing you've got to keep in mind is that any food item you select,

06:04it's got to have less than 5 grams of carbs per 100 grams of that food item. So once again,

06:09Google is your best friend. Okay, the next thing you need to know about Veg Keto is that your second best

06:14friend after Malai Paneer are protein shakes. Now, yeah, I do know that a lot of Indians are

06:18against putting artificial powders inside their bodies, but you've got to understand that you

06:23shouldn't be scared of something you don't know much about. Remember, protein powders are completely

06:27safe for you. You don't need to worry about it. If you want to figure out what protein powder suits

06:31you best, make sure you check out my video on protein shakes. Now, remember, keto is a weight loss diet.

06:36You're constantly in a caloric deficit. Now, if you're in a caloric deficit and you're not getting in

06:40enough protein, your body is also going to burn off muscle along with the fat. And that's something

06:44that's not great for health. And that's why I feel that if you're attempting Veg Keto, you should

06:48definitely be open to taking protein shakes. Okay, and the final thing you've got to keep in mind as a

06:53vegetarian attempting keto is that the one big side effect of keto is that you get super constipated.

06:59So those 20 grams of carbs that you're allowed to have for the day, ideally, you should be filling with

07:04green leafy vegetables. Remember, there's a lot of restrictions on the kind of vegetables you're

07:09allowed on keto and green leafy vegetables are your go-to. Despite having a bowl of green leafy

07:14vegetables on keto, if you're still constipated, you can have about two spoons of isabgol or psyllium

07:20husk. It helps get your digestive system up and running again. It's a laxative and it's super keto

07:25friendly. Okay, so that pretty much covers all the things you've got to keep in mind if you're a

07:28vegetarian who's attempting keto. As for the meal plan of the day, again, it boils down to malai paneer,

07:33protein shakes. And if you're one of those vegetarians who's open to eating eggs, embrace eggs.

07:38Remember, I'm not trying to offend you pure vegetarians. I'm just telling you what's

07:41scientifically the best if you're trying to attempt keto. So if you eat eggs, you can definitely

07:45afford to have an omelette or scrambled eggs along with all your malai paneer and your protein shake.

07:50But if you're a pure vegetarian, it's all about that malai paneer and protein shake life. Remember,

07:54while you're in keto, your appetite plummets. So you don't have room for more than four or five small

07:58meals. The other thing you've got to remember is that this is just a short term fat loss solution.

08:03So again, it's a question of just 40 days. Take up these 40 days where you have a boring

08:08diet full of malai paneer and protein shake and potentially egg. And I guarantee that at the end

08:13of it, you will see results. The most important thing on veg keto is that you've got to keep your

08:18numbers in mind and you've got to keep your smart food choices in mind. Hey guys, so that was the

08:23video for today. If you liked it, make sure you give it a thumbs up. Now, you've got to remember that

08:26if you're trying to attempt a ketogenic diet, first, you've got to be super educated about what you're

08:31putting your body through. On my channel, I've made a playlist called the ketogenic diet playlist

08:36where I've discussed everything from the science of keto to the kind of food you need to avoid to

08:40cheat days on keto and everything you can possibly think of. So before attempting the keto diet,

08:45I highly recommend that you go and watch that playlist. Either way guys, if you want to follow

08:49my personal fitness journey, follow me on Instagram at beer biceps on Snapchat at ranveer.1693 and my Facebook

08:55page is facebook.com slash beer biceps. So either way guys, until next time, from Ranveer, see you.

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