By following the vegan keto diet, we can reap all the benefits of the ketogenic diet. During the keto diet, make sure to include a good variety of nutrient-rich foods for a healthy diet and reduce the risk of nutrient deficiency.
On the first blush, vegan and ketogenic dieters don’t have much in common. One eats no meat; The second eat tons of it. One load up on carbs and the other bears the pain to avoid them. They appear to be at the opposite end of the feeding spectrum.
So, if you’re interested in being vegan, here is how to do it.
The complete keto diet plan for vegan and food list
What is vegan keto diet?
A vegan keto diet is a plant-based version of popular ketogenic diet.
Vegan keto diet significantly restricts the intake of carbohydrates and only allows plant-based foods. It is high in fat, contains plenty of protein, and does not include any animal product.
The macronutrient ratios for this diet are approximate:
Protein: 30-35%, Fat: 55-60%, Carbohydrates: 5-10%.
For those who consume 2,000 calories per day, it is equal to carbohydrate intake of only 25-50 grams (g).
When the body does not have enough carbohydrates to use for energy, it enters the state of ketosis in which it has to burn fat for energy.
Many people follow this diet to lose weight and reduce their total body fat.
People who follow a standard keto diet consume most of their fats from animal foods that are high in fats and proteins but low in carbohydrates.
Since vegans do not eat animal products, including meat, fish, eggs and dairy – they should eat high-fat, plant-based foods to get into ketosis.
Ketogenic diet food list for weight loss
Keto diet plan for vegan – Benefits
To date, there is no research examining the benefits or risks of vegan keto diet. However, several studies have detected the effects of different vegan diets and keto diets.
A 2014 random controlled trial examined the effects of a vegan Atkinson diet (or eco-Atkinson diet). The Atkinson diet is similar to the keto diet, as they both restrict carbohydrate intake and cause ketosis.
In the 6-month study, participants ate either a low carbohydrate vegan diet or a high carbohydrate vegan diet, which included eggs and dairy.
These foods contain 26% and 58% energy from carbohydrates, 31% and 16% from protein, and 43% and 25% from fat.
Researchers reported that those who followed a low-carbohydrate vegan diet experienced more important weight loss and deficiency in:
- Low-density lipoprotein (LDL) cholesterol
- Total Cholesterol
- Triglyceride levels
This discovery indicates that very few carb vegan diets can improve risk factors of heart disease.
Other potential benefits of a vegan diet include a low risk of diabetes and some cancers.
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A study of more than 96,000 people in 2014 indicated that vegans have:
- 75% reduction in high blood pressure risk
- 47-78% lower risk of type 2 diabetes
- 14% lower risk of cancer growth
The study found that while all vegans experienced a lower risk of mortality from heart conditions and cardiovascular problems, the risk reduction in men was more significant than in women.
People who follow a vegan diet have a lower body mass index (BMI) than nonveg, research indicates that BMI increases when the number of animal foods in the diet increases.
Research has also shown that vegans gain less weight than omnivores as they age.
A review of 12 studies found that those following a vegetarian or vegan diet for an average of 18 weeks lost about 4.4 pounds (2 kilograms) more than non-vegetarians. Vegans also lost more weight than vegetarians, who ate dairy and eggs.
When it comes to the keto diet, the main benefit appears to be rapid weight loss. A 2012 study involving obese children and adolescents found other benefits include the dearth of fat mass, waist circumference and fasting insulin levels.
The authors of a systematic review suggest that low carbohydrate diets, such as the keto diet, could reduce some of the major risk factors of heart disease, including:
- hypertension
- LDL cholesterol
- Triglyceride levels
Have a look: low carb diet for weight loss
Keto diet plan for vegan – Risks
Without careful planning, however, vegan diets essential nutrients can be reduced, such as (*):
- calcium
- iron
- Omega-3 Fatty Acids
- Vitamin B12
- vitamin D
- zinc
Following a vegan diet can bring many health benefits, but only if people plan their diet well. The academy of nutrition and dietetics state that a well-planned vegan diet is salutary for all stages of life and contains all the nutrients necessary for health.
Adopting keto diet and entering ketosis, people may develop “keto flu” which may cause
- dizziness
- headache
- low energy
- mood swings
- muscle cramps
- sleep problem
- stomach upset including nausea and diarrhoea
Keto diet plan for vegan: Know what to eat and avoid
Foods to eat on vegan keto diet
Add plant-based fats like olive oil, coconut oil, avocado oil, or nuts oil.
Leafy vegetables like nonstarchy vegetables, especially spinach, Brussels sprouts, broccoli, cauliflower, peppers, mushrooms and cucumber are the best choices.
Following a vegan keto diet, you can get protein from sources like peanut butter and full-fat tofu.
Fruits and seeds are extremely healthy and can help in weight loss.
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Almond, cashews, walnuts, pistachios, Brazil nuts, hemp seeds, flaxseeds, flaxseeds, pumpkin seeds, and macadamia nuts are great choices.
You can also add spices, lemons, and some fruits to your diet.
Foods to avoid on vegan keto diet
In order to follow vegan keto diet, you should avoid all animal-based products. Starchy vegetables, legumes, cereals and alcohol should be avoided.
What not to eat on a keto diet?
Vegan keto breakfast
Overnight Oats :
Hemp hearts are not only a big source of omega-3 but are also the best option when they talk about seeds for the vegan keto diet.
They do not have a sticky texture like chia and flax seeds. Hemp is the best replacement for oats. It can be served with bunches of almonds, raspberries, or spices such as toppings.
Tofu Scramble :
It is a high protein snack rich in energy and nutrients. Tofu scramble is a great choice for vegans who have missed their eggs. Enjoy with or without toast.
Delicious toppings include chicken, avocado, and tomatoes.
Cauliflower Hash Browns
Cauliflower is a great source of essential vitamins and nutrition.
Using vegetables other than potatoes to make hash brown is a delicious and low carb option for breakfast.
They can be enjoyed with avocados, leafy greens and/or tomatoes.
Vegan Keto Bagels
For people who enjoy delicious baked goods, bagels are a great choice for vegan keto breakfast.
They can be topped with vegetarian butter, avocado, seeds, tomatoes, or anything else veg keto-friendly.
Snack Bars
Vegetarian keto snack bars are a walking choice. They are sugar-free but super tasty.
The bars can be made to match your protein preference by adding extra protein powder to the mixture. They are a great snack, along with breakfast.
Mocha Smoothie
Coffee smoothies are always the perfect option for those having a smaller appetite for breakfast and who like something easy and quick.
To give it a mocha taste, it is flavoured with cocoa. Super tasty, nutritious and invigorating.
Low carb keto Indian diet plan for weight loss
High fat vegan keto recipes
Protein Balls
These super-powered protein balls of Judy Moosmueller are full of healthy plant-based protein and fat in the form of mixed nuts, seeds, protein powders and nuts butter.
For the ultimate keto spin, just go without maple syrup.
Banana Protein Cookies
The chunky monkey protein cookie recipe is the perfect high-protein ketogenic diet snack! Rich in healthy vegetarian protein and plant fat, these are an excellent addition to keto-friendly households.
Besides, these cookies are sugar-free, yet are slightly sweet with the natural sugar of the banana.
Scrambled “Eggs”
Try this scrambled “egg” recipe by Amarilis Moldes. These mock eggs are made with extra virgin olive oil, low in carb, protein-rich tofu and mushrooms, Onions, tomatoes, and spinach.
Chocolate Avocado Pudding
Try this chocolate avocado pudding recipe from Kristina Jug & Mitja Bezenšek. To make it more keto-friendly, use 80 per cent or more dark chocolate, nix the maple syrup and go easy on strawberries.
Low carb vegan cottage cheese
This Low carb vegan cottage cheese is very high in protein and less in carbs. You can eat it on crackers, in lettuce wraps, as a dip with some vegetables, or just with a spoon!
It is also great in casseroles. Anything you can do with cow’s milk cottage cheese, all you can do with this recipe.
The Bottom Line
High fat, low carb vegan keto diet focuses on complete, unprocessed, plant-based foods.
Vegan and ketogenic diet has been linked to benefits such as weight loss and reducing the risk of heart disease and diabetes.
Some supplements may be needed to meet the nutritional needs including iron and vitamin B12 and D.
Although research suggests that the vegan diet and keto diet can benefit your health, studies on the effects of vegan keto diet need to determine whether it is effective and safe to stick to it for long periods of time.
Always consult an expert or your doctor for more information.
ALL the above article on keto diet plan vegan work great and you should stick to it for better results.
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Faq
Leafy vegetables like nonstarchy vegetables, especially spinach, Brussels sprouts, broccoli, cauliflower, peppers, mushrooms and cucumber are the best choices.
Nuts, seeds and avocado will be your best friend when you’re on a ketogenic vegan diet
Keto is good for controlling blood sugar, but a low-fat vegan diet is better for losing weight, found in studies. A new study found that low-fat, plant-based diets can help people lose weight and burn body fat. However, a high-fat ketogenic diet, based on animal meat, was found to be better suited for insulin and blood sugar management.
Supplement plant-based protein. Adding vegan protein powder to your ketogenic diet is an easy way to promote daily protein intake. Plant-based protein powders come in a variety of forms, including soy, hemp, rice and pea protein.
