Knowing What Our Body Needs

We get to know many people jump start into a new diet, any type of diet plan without understanding the basis – which is what are the nutrients our body require. They started off mostly with the main purpose of weight loss. However, without the clear understanding of how much one body needs may turn out to be the reason why dieting doesn’t work at all.

Every diet plan in this planet works (that’s why they still exist!), it’s just the matter of fact how is the diet being executed.

Now let me ask you, does the calories and nutrient I need will be the same as what you need?

You’re right, all of us here require different amount of nutrients and should consume a variety of nutrient dense whole foods to avoid sickness and disease. Your daily calorie needs depend on your height, weight, muscle mass, activity level and several other factors.

If you are looking for weight loss, you have to understand how your body works, what your body needs in order to achieve the weight loss result you have been waiting for.

The Nutrients We Need

Our bodies are pretty complicated, meaning they have a whole lot of nutritional needed in order to survive and function. Whenever you are changing your diet, it’s natural to wonder if you’re getting enough nutrition. Because deficiency can really mess up with your health, which is not what you ever wanted from the start.

The good news is, there are plenty nutrient dense food available to fill in the gap (if any).

Our body generally needs two different types of nutrient – Macronutrients and Micronutrients. What exactly are they?


The macronutrients supply us with energy to grow, develop and repair, hence we need relatively large amount these nutrients.

The nutrients include carbohydrates, proteins and fats that almost found in every food. The only difference is how the macronutrients are balanced.


Unlike macronutrients, not all foods contain large amounts of micronutrients. Especially processed foods, they literally contain zero micronutrients and only carbohydrates. They’ll only drastically spike blood sugar and sabotage your efforts if you’re trying to lose weight.

Our body needs micronutrients for normal growth and protect us from diseases. They are the vitamins, trace elements, phytochemicals, minerals, antioxidants and fatty acids that can’t be measured in calories. Making it worst, most of them are not listed on a food’s nutrition label, which can make them a little more difficult to track.

Therefore, at #Veketorian, we understand that and works to indicate the meal nutrient amount on the recipes. It may not be perfectly exact, but it’s a good guidance to help balance our nutrition intake.

How Much Nutrients We Need for Vege-keto Diet?

The guidelines from most official nutrition organizations recommend 1,600 to 2,000 calories per day for adult women and 2,000 to 3,000 calories for adult men.

The simple calculation for individual macronutrients is:

Protein contains 4 calories per gram

Carbohydrate contains 4 calories per gram

Fat contains 9 calories per gram.

Macronutrients level

Apart from the calories our body need, we manage the intake of macronutrients to get our body into ketosis. For the vege-keto diet, we are looking at balancing the input from the meals at 5-10% of carbs, 20-25% of protein and 70-75% of fats.

So if you need an average calories of 2000, your daily intake is ranging about:

Carbs – 25 to 50 grams

Protein – 100 to 125 grams

Fats – 155 to 166 grams

**Remember this varies based on your needed calories which links to your age, gender, activities and metabolism!

So in general, limit your total carbohydrate intake to 50 grams or less per day. Eat plenty of low-carb vegetables and get most of your calories from fat based food (such as nuts and cheese). The rest of 20% of your meal will be plant-based protein food like eggs and dairy.

Additional resources:

And when you are on path of this vege-keto diet, you have to be more mindful to monitor and track your nutrition. Because you maybe simply focusing on hitting your macros by loading your meals with protein and fats with little or no micro value.

Use our Keto calculator to figure out your calories and macronutrient needs.

Micronutrients level

With this in mind, we have research and below are the micronutrients level you should take for this diet:

Sodium – 3,000 to 5,000 mg

When you first started on this diet, sodium may be the top nutrients to lose off from your body, especially when you exercise frequently. Constantly input of sodium is important.

You may feel extremely tired and has frequent headaches if your sodium is often low.

Potassium – 4,500 mg

The food that contain higher level of potassium can only comes from mushroom, kale, avocado and spinach (no banana for this diet ya!), therefore if you are not taking any these foods frequently, you will be facing the deficiency of potassium.

Lack in this can lead to constipation, weakness, loss in muscle mass and skin problems.

Magnesium – 500 mg

Similar to potassium, magnesium is not a nutrient that exist in all food type. And yet they are vital to the biochemical functions in your body, forming energy and cells.

Frequently you’ll have muscle cramps (not even exercise), dizziness and fatigue when you don’t have enough magnesium in your body.

Calcium – 1,000 – 2,000 mg

In the early stage of this diet, the calcium is flushed from our body. We have to regain the calcium because it’s essential to helps form and strengthen our bones, helps with blood clotting, transmitting signals between nerve cells and regulating blood pressure.

Omega-3 fatty acids – 4,000 mg

Omega 3 is highly available in fish, which is not for our vege-keto diet. Luckily there are still alternative food source (hemp seeds, eggs) we can consume to replenish this wonderful nutrient.

This nutrient will help to:

  • Reduce inflammation in our body
  • Promote brain development (best for kids)
  • Improve cardiovascular health
  • Transporting oxygen in the bloodstream
  • Reducing blood pressure

Iodine – 150 mcg of iodine

Initially I wasn’t aware that we need iodine for our body (thought is for outer skin injuries lol). Later after reading and researching, we found that iodine is one of the most vital minerals because it helps regulate our thyroid hormone levels, preventing hypothyroidism, which cause weakness, skin problems and weight gain.

Iron – 8 to 30 mg of iron

Iron can be found in spinach, broccoli and even pumpkin seeds. Seems like a small percentage required, iron helps to transfer oxygen in our blood to all the tissues. It increase our brain function and build our muscle function.

Without iron, there will be non-proper growth of body.

Phosphorus – 700 mg

Last and not least, our body needs phosphorus to balance our body hormones, increase energy level and improve digestion. We can get it from almonds, broccoli and eggs.

Deficiency of phosphorus are uncommon but if you have trouble concentrating, increase in anxiety and even having tooth decay, you have to keep your monitor alarm on guard.

How We Can Balance the Diet

Comparing the tradition vegetarian and ketogenic diet with this vege-keto diet, we are missing out the source of fats, protein and potential of calcium (for vegan) for the meats and eggs.

So how can we work it to balance the diet while enjoying our loves for protecting lifes?

In the next chapter, we are going to share with you all the alternative to help you get enough fat and best protein for vege-keto diet.

You’ll get to know the top food type and source for each nutrients we have mentioned, additionally there will be grocery list made specially for you. Make use of the list to stock your pantry so you can made delicious and sufficient vegetarian ketogenic meal plans for you and your family!