Vegan Keto Diet

Is it possible to follow a vegan keto diet? Of course. The keto  diet is rich in healthy fats and low in carbohydrates. The fact is that it includes animal foods, but can also be adapted to a vegan diet. It excludes animal products, which makes it difficult to consume low-carbohydrate foods.

However, there is a way vegans can reap the potential benefits of a ketogenic diet. In this article we will tell you how to achieve just that and we will share with you, for example, a one-week vegan keto menu.

What is a vegan keto diet?

The vegan keto diet is a combination of two diets: the  ketogenic diet  and the vegan diet. The standard ketogenic regimen includes low-carbohydrate foods rich in healthy fats and moderate amounts of protein.

Due to the fact that this diet consists mainly of fats (usually about 75% of the daily diet), people often get them from animal products, including meat, whole milk products and butter.

Vegans can't get fat in exactly the same way. The reason is that they consume only plant-based foods. This can make it difficult to follow a vegan keto diet, but with proper planning, both diets can be combined.

How can vegans achieve a state of ketosis?

To achieve a state of ketosis, vegans must limit their carbohydrate intake. Ketosis is a metabolic process in which our body burns fat instead of glucose to get energy. When this happens, the fat deposits in the body begin to run out and so we lose weight easily.

In the keto diet,  carbohydrates are usually reduced from 20 to 50 grams per day  to achieve and maintain a state of ketosis. This rule can easily be applied by following a vegan keto diet.

Vegans can reach a state of ketosis by eating  plant-based products rich in useful fats . It is important that the dishes they prepare provide them with enough fat to produce ketones.

• Coconut products : whole coconut milk, coconut cream, unsweetened coconut.
• Oils : olive oil, walnut oil, coconut oil, MCT oil, avocado oil.
• Nuts and seeds : almonds, Brazil nuts, walnuts, hemp seeds, macadamia nuts, pumpkin seeds.
• Nut and seed oil: almond oil, sunflower oil, cashew oil.
• Vegetables (without starch) : leafy vegetables, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms.
• Sources of vegetarian  protein : whole tofu, tempeh (soy product suitable for vegan burgers)
• Vegan  full-fat "dairy products" : coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.
• Avocado : whole avocado, guacamole.
• Fruits : blueberries, blackberries, raspberries, strawberries - in moderation.
• Spices : food yeast, fresh herbs, lemon juice, salt, pepper, spices.

Although the keto diet excludes many food groups that vegans rely on, such as whole grains and starchy vegetables, a vegan keto diet can be followed with careful planning.

With this diet, we need to get calories from whole, unprocessed foods, while avoiding highly processed ones.

Foods to Avoid During a Vegan Keto Diet

When following a vegan keto diet, we need to significantly reduce carbohydrate intake and replace them with healthy fats and vegan sources of protein. Animal products, including eggs, meat, poultry, dairy products and seafood, are excluded from the vegan keto diet.

We will give you examples of  foods that should be completely avoided:

• Meat and poultry : beef, turkey, chicken, pork.
• Dairy products : milk, butter, yogurt.
• Eggs : egg whites and yolks.
• Seafood : fish, shrimp, mussels, mussels.
• Animal-based ingredients : whey protein, honey, egg white.

The following foods should be  significantly reduced:

• Cereals and starch : cereals, bread, bakery products, rice, pasta, cereals.
• Sugar drinks : sweetened tea, soda, juice, smoothies, sports drinks, chocolate milk.
• Sweeteners : brown sugar, white sugar, agave, maple syrup.
• Starchy vegetables : potatoes, sweet potatoes, winter squash, beets, peas.
• Beans and legumes : black beans, chickpeas, beans.
• Fruit : All fruits should be limited, except for small portions of certain fruits such as blueberries.
• Alcoholic beverages  high in carbohydrates: beer, sweetened cocktails, wine.
• Dietetic foods  with low fat content foods low in fat have a large amount of added sugar.
• Sauces and spices  high in carbohydrates: barbecue sauce, sweetened salad dressings, marinades.
• Highly  processed foods : most packaged products.

The level of carbohydrate restriction in a vegan keto diet varies depending on our individual needs and health.

Generally, healthy vegan foods high in fat and vegan protein sources should make up the majority of our diet.

Vegan keto snacks for consumption between meals

We can consume these light vegan snacks to keep our appetite under control between meals:

• sliced ​​cucumber covered with vegan cream cheese
• coconut fat bombs - high fat breakfast made with coconut oil grated coconut
• nuts and coconut bars
• coconut milk and cocoa smoothie
• mixed nuts, seeds and unsweetened coconut
• dried coconut flakes
• roasted pumpkin seeds
• celery sticks covered with almond oil
• coconut milk yogurt garnished with chopped almonds
• olives with vegan cheese
• guacamole
• coconut cream with berries

Adding  MCT oil  to coffee or smoothie will provide you with the necessary beneficial medium chain triglycerides, which will also contribute to the production of ketones and entering the ketosis phase.

Nutritional supplements in a vegan keto diet

There are many nutritional supplements that are absolutely suitable for vegans and perfectly complement their diet. This also applies to the vegan keto diet.

In addition to the aforementioned MCT oil, natural products with shiitake, maitake and mushrooms are a valuable source of vitamins, minerals and amino acids. They are rich in iron, magnesium and protein and are available in the form of plant capsules with dried and ground mushroom powder.

Vitamin C, the most powerful of our known antioxidants, is also suitable for a vegan diet. It is involved in a number of biochemical processes and its daily intake is an important part of our immune defense.

What are the benefits of a vegan keto diet?

There are many health benefits associated with the vegan diet, as well as the ketogenic diet. However, no study has focused specifically on the vegan keto diet.

Following a vegan diet reduces the risk of chronic health conditions, such as heart disease and diabetes. Studies have found that vegans have a 75% lower chance of developing high blood pressure than people who eat meat, and up to a 78% lower risk of type 2 diabetes.

Also, weight loss is easier and longer lasting for them than for people who consume animal products.

Like the vegan diet, following a ketogenic diet that includes low-carb foods rich in healthy fats can have a positive effect on our health.

The keto regimen is well known for its  effectiveness in weight loss, blood sugar control and reduced risk factors for heart disease.  It also significantly increases the levels of adiponectin - a protein involved in the regulation of blood sugar and fat metabolism.

Higher levels of adiponectin are associated with better blood sugar control and a lower risk of obesity-related diseases, including heart problems.

A vegan diet and the ketogenic diet have a beneficial effect on health in similar ways.  For this reason, if you are vegan but want to follow a keto diet, you can combine these two regimens with proper planning.

For example, a one-week menu for a vegan keto diet