The ketogenic diet is currently in the trending list, with many people following it to reach their weight loss goals quickly. The diet has high levels of fat, low levels of carbs and moderate levels of proteins. Although the diet is believed to have a closer association with animal foods, you can still follow it while sticking to the vegan way of life. That said, it is not going to be very easy because the vegan diet avoids all animal foods, thereby making it difficult to get low carbs.
What Is A Ketogenic Diet?
A ketogenic diet is nothing but a low-carb, high-fat diet. This type of diet requires one to reduce carbohydrate intake and replace it with fats. People on a ketogenic diet derive energy from fats and not carbohydrates.
As per the health experts, cutting down the intake of carbs puts your body in a state called ketosis. In that state, the efficiency of your body to burn fat for energy increases by multiple folds. Ketogenic diets are known for their ability to reduce insulin and blood sugar in significant levels.
What Is Vegan Keto Diet?
If you are on a vegan keto diet, you have to bring down your daily carb intake to less than 50 grams per day to reach a metabolic state called ketosis and maintain it. In this state, your body will convert fats to energy and not glucose.
This style of eating is primarily based on fats that will make up about 75% of your intake. To get this high level of fat, people on keto diet usually eat a lot of high-fat animal products including meat and full fat dairy. However, this is not allowed in a vegan keto diet.
People on vegan diet consume plant foods alone and the same rule is followed by people on vegan keto diet except for the fact that they selectively choose high-fat plant foods like avocado, coconut oil, seeds and nuts.
What Are The Benefits Of Vegan Keto Diet?
Many studies have suggested the multiple benefits of vegan and ketogenic diets but few have focused on vegan ketogenic diets specifically.
A vegan diet is known to reduce the risk of chronic health conditions like diabetes, heart disease and certain types of cancer. Studies have demonstrated that vegans are at a 75% lower risk of developing high blood pressure.
Vegan diets are also popular for their weight loss benefits.
Keto diet is known to be effective in controlling blood sugar, losing weight and reducing the risk of heart disease. They are known to increase the levels of adiponectin, a protein that is involved in fat metabolism and blood sugar regulation.
Higher levels of adiponectin can reduce blood sugar levels, reduce inflammation and lower the risk of many diseases and conditions that are related to obesity.
Because vegan and keto diets offer various health benefits, their combination will also offer various health benefits.
What Foods To Avoid In A Vegan Keto Diet?
While on a vegan keto diet, it is important to reduce the intake of carbs and replace them with fats. Below shared are some of the food items that you have to avoid while you are on a vegan keto diet.
- Meat and poultry
- Animal-based ingredient
All of the aforementioned foods are to be avoided because they aren’t allowed in the vegan way of life.
It is important to reduce the following foods:
- Grains and starches: Rice, grains, pasta, bread, cereals
- Sweeteners: White sugar, brown sugar, maple syrup, agave
- Sugary drinks: Soda, sweet tea, chocolate milk, sports drinks, juice, smoothies
- Foods items that are highly processed
- Fruits: Almost all kinds of fruits have to be limited except for some kind of berries.
- High carb alcoholic beverages and sauces: Beer, wine, sweetened cocktails, barbecue sauce.
- Starchy vegetables: Potato, winter squash, sweet potato.
What Foods To Eat While On A Vegan Keto Diet?
While you are on a vegan keto diet, make sure to focus on high-fat, low carb plant foods.
Foods to be added to a vegan diet include:
- Coconut products: Coconut cream, full-fat coconut milk, unsweetened coconut.
- Nuts and seeds: pumpkin seeds, almonds, hemp seeds, macadamia seeds, Brazil nuts, chia seeds, walnuts.
- Non-starchy vegetables: Mushrooms, broccoli, Zucchini, leafy vegetables, peppers, cauliflower.
- Oils: Avocado oil, coconut oil, nut oil, MCT oil
- Vegan full-fat dairy: Vegan butter, cashew cheese, coconut yogurt, vegan cream cheese.
- Berries: raspberries, blackberries, strawberries and blackberries can be eaten in moderation.
- Vegan protein foods: Tempeh, full-fat tofu.
Vegan keto dieters have to take adequate care to avoid highly processed vegan foods and get calories from unprocessed foods.