In this day-and-age as many people are becoming more health conscious, there is more and more interest in how diet affects health. The weight loss and fitness industry are rapidly encompassing the media with an abundance of ads. We see a commercial for every weight loss diet possible, from vegan Keto diet trends to vegan fitness programs and diets.
The Ketogenic diet is certainly gaining popularity as it can be an easy diet to follow. The keto diet can bring rewards quickly but does require adherence to the keto principles to be successful. More thought is required when you follow the Vegan philosophy.
Vegan Keto foods need creativity with recipes and ingredients; however, with practice, it will become second nature.
Vegan and Keto Diets
A Vegan Keto diet plan is possible with careful planning. The dieter may have different goals than someone who doesn’t follow the Vegan philosophy. The main objectives of a Vegan-Keto dieter are to consume plenty of plant-based fats, some plant-based proteins, and as few carbohydrates as possible.
To be successful on a Vegan keto diet, you need to follow specific guidelines:
- Reduce total carbohydrate consumption to less than35 grams per day.
- Eat more low-carb carbohydrates
- Get a minimum of 70% of your calories from Vegan approved fats and 25% of your calories from proteins.
- Replacing lost nutrients with supplements.
- Consider including a plant- based protein powder to make it really easy to get into ketosis and remain in ketosis
What is Keto?
The term Keto refers to the Ketogenic diet that is a high-fat, very-low-carb diet that offers many health benefits. Ketogenic diets have the potential not only to lose weight but to improve your overall health by decidedly reducing your carbohydrate intake and replacing it with fat. The reduction in carbs thrusts your body into a state of ketosis.
In the Ketogenic diet, the basic principle is followed by depleting the body of the carbohydrates. When this is done, you can force your body into burning fat for energy and maximizing your weight loss potential.
Ketosis is a different energy pathway that our bodies use. During Ketogenesis, our bodies are using fat to supply our energy instead of carbohydrates that convert into glucose.
What is Veganism?
Veganism is a lifestyle choice that goes beyond food. It is an extreme form of vegetarianism that was coined by Donald Watson in 1944. It defines a lifestyle free from animal-based products, including food, cosmetics, medication, and clothing. A Vegan diet eliminates all food products that are produced by animals.
Those who have adopted this philosophy and way of living are compassionate and caring for all living things. Vegans choose this way of life for many reasons, their health, the environment, their family, and the love of animals. Vegans do not support any form of animal exploitation, whether that is visiting zoos or aquariums.
Vegan’s follow a plant-based diet comprised of fruits, vegetables, legumes, nuts & seeds, complex carbohydrates, and fortified cereals. Following a healthy diet will provide the nutrients and vitamins that they are not receiving through animal-based products.
Several health benefits are achieved through a Vegan based diet. In a Vegan diet, the risk of colon cancer, heart disease, and obesity are limited. There are fantastic health changes that occur when dairy products are removed from your diet, such as chronic health ailments from nasal congestion to digestive issues.
Vegan Keto Foods
A Vegan Keto diet consists of low-carb vegan- friendly foods such as low carb veggies, nuts and seeds, plant protein, fruit, fats, milk, and several beverages. There are a variety of Vegan protein sources approved on the Vegan Keto food list.
The Vegan Keto food list consists of protein sources of full-fat tofu, vegan butter, cashew cheese, coconut yogurt, and vegan cream cheese, among others.
To get the recommended 60-75% daily fat intake, Vegans need to depend on the nut and seed butters, avocado, and full-fat coconut products. The healthy fats from olive oil, coconut oil, and avocado oil are acceptable fat sources in the Vegan keto food lists.
Vegan Keto Vegetables
The Vegan Keto food approved list consists of consuming a multitude of fresh vegetables.
The approved Vegan Keto food list includes:
- Leafy vegetable
- Brussels sprout
- Zucchini
- Sprouting broccoli
- Cauliflower
- Bell pepper
- Mushroom
- Avocados
- Cucumbers
All vegetables can be included except for the high carbohydrate vegetables which is standard across all keto diet plans.
Vegan Keto Snacks
The snacks you consume should be high in healthy fats and low in carbs. Vegan keto food snacks can incorporate a variety of minimal sugar- producing fruits such as raspberries, blackberries, and strawberries.
All nuts and seeds are approved Vegan Keto foods:
- Brazil nuts
- Almonds
- Walnuts
- hemp seed
- pumpkin seeds; and
- macadamia nuts.
Vegan Friendly Snack Bars
Numerous Vegan- friendly snack bars are available. Vegan protein bars that not only provide an additional protein source but also provide vital nutrients. Many Vegan Keto snack bars include coconut and nut bars.
Vegan Keto Menu Ideas
Vegan keto Breakfast
- Pea protein shake with coconut yoghurt, chia seeds, frozen blueberries
- Coconut yoghurt with almonds, walnuts, hemp seeds
- Nori wraps with cashew cream
Vegan Keto Lunch
- Stir fry vegetables with Tofu
- Tofu salad with a dressing of tahini
- Vegan protein powder
Vegan Keto Dinner
- Curried Tofu
- Roast vegetable salad with nuts
- Spiced vegetables with couscous
Following the Ketogenic lifestyle has shown significant potential in improving health particularly if there is a need to lose weight.
It is more than possible to follow the Ketogenic diet as a Vegan. Special consideration and planning may be required to ensure ketosis is maintained but there can be great benefits of combining keto and the vegan lifestyle.