Vegan Keto Diet Rules
To be precise, the normal ketogenic diet is a restrictive diet even for the meat eaters as all sources of carbs are excluded, especially refined carbs. For vegans, excluding carb sources can be a real problem and may prevent them from being on a vegan keto diet.
Here are the rules that you must follow if you follow this diet:
- Consume less than 35 grams of carbs per day.
- Consume at least 70% of fats from plant sources.
- Consume a lot of high-fiber veggies and fruits.
- Take vitamin and mineral supplements.
- Consume at least 25% of proteins from plant sources.
- Eliminate all animal sources of fat and protein.
What To Eat On A Vegan Ketogenic Diet?
Here’s what you can eat while on a vegan ketogenic diet:
Veggies – All veggies that grow above the ground like cauliflower, eggplant, broccoli, zucchini, bell pepper, tomato, Brussels sprouts, kale, spinach, kelp, fennel bulb, celery, asparagus, artichoke, radish greens, beet greens, lettuce, bamboo shoot, and okra.
Fruits – Avocado and berries.
Protein – Vegan meat, mushroom, tofu, soy chunks, tempeh, and natto.
Fats And Oils – Olive oil, avocado oil, coconut oil, coconut yogurt, coconut cream, and vegan cheese.
Nuts And Seeds – Almond, pistachio, walnut, macadamia, hazelnut, sunflower seeds, flax seeds, melon seeds, sesame seeds, and pepita.
Fermented Foods – Kimchi and sauerkraut.
Beverages – Water, coconut water, coffee, almond milk, and green tea.
Sweeteners – Erythritol and stevia.
Herbs And Spices – Oregano, dill, rosemary, cilantro, thyme, fennel, fenugreek seeds, cardamom, cumin, coriander, turmeric, garlic, chili flakes, black pepper, clove, mace, and cinnamon.
Condiments – Mustard, pesto, salsa, sriracha, soy sauce, balsamic vinegar, and white wine vinegar.
Dressings – Lime juice and oil dressing, mustard, oil, and herbs dressing, and soy sauce dressing.
What Not To Eat On A Vegan Ketogenic Diet
Here’s what you cannot eat while on a vegan ketogenic diet:
Veggies – All veggies that grow under the ground like carrot, beetroot, potato, sweet potato, parsnip, turnip, and yam.
Fruits – All high GI and high carb foods like mango, grapes, pineapple, watermelon, banana, apple, orange, and sweet lime.
Protein – All animal products, lentils, and beans.
Grains – White rice, wheat, cereal, and corn.
Fats And Oils – Butter, margarine, lard, canola oil, and vegetable oil.
Beverages – Aerated drinks, energy drink, and fruit juices.
Sweeteners – Honey, maple syrup, and agave.
Keto-Friendly Vegan Substitutes
Milk – Coconut milk or almond milk
Yogurt – Peanut yogurt
Heavy Cream – Coconut cream
Butter – Coconut oil or vegan butter
Cheese – Vegan cheese
Sour Cream – Almond milk yogurt or cashew milk yogurt
Vegan Keto-Friendly Egg Substitutes
Baking Soda And White Vinegar – If you want to make some fluffy pancakes without adding eggs, try mixing a teaspoon of baking soda and a teaspoon of white vinegar.
Silken Tofu – Ever wondered how vegan cakes taste and look so great? The secret is silken tofu. Puree one-fourth cup of silken tofu to use as a substitute for an egg.
Flax Seeds – Flax seeds have a nutty flavor that goes well with keto-friendly baked coconut cakes and pancakes. Mix a tablespoon of ground flax seeds and three tablespoons of water as a substitute for an egg.
Best Vegan Protein Sources
A normal ketogenic diet allows the dieters to eat a lot of animal products as sources of protein. But it also restrains the vegetarian or vegan protein sources like beans and lentils. However, there are lots of other vegan protein sources that you can depend on:
Soy Chunks – 100 g of soy chunks contains 54 g of protein. Soy chunks are by-products of soybean and are textured to give a meat-like texture and taste.
Tofu – 100 g of tofu contains 8 g of protein. Tofu is also extracted from soybeans. It is a good substitute for cottage cheese and can be used to give vegan cakes a soft and gooey texture.
Tempeh – 100 g of tempeh contains 19 g of protein. It is a fermented soy product and is loaded with vitamins and minerals. It is a substitute for cottage cheese and can also be used as vegan cheese as it has a soft and nutty texture and flavor.
Seitan – 100 g of seitan contains 75 g of protein. It is made from wheat gluten, soy sauce, seaweed, ginger, and garlic. It is also a great source of iron. Avoid it if you are gluten sensitive.
Vegan Meat – Maximum vegan meats that vegan burgers and hotdogs use is made of soy chunks. Make sure that you check the carb and salt levels in the vegan meat so that you do not eat more than 35 g of carbs in a day and avoid water retention in the body.
Vegan Protein Powders – There are several vegan protein powders available on the market. Make sure to ask your fitness trainer or dietitian and check the carb content before buying.
Best Vegan Fat Sources
Avocado – 100 g of avocado contains 15 g of fat. It is also loaded with vitamins, minerals, monounsaturated fatty acids, and omega-3-fatty acids.
Avocado Oil – Avocado oil contains healthy monounsaturated fatty acids and has the highest smoke point than any other oil. It is best for cooking and for people trying to lead a healthy lifestyle.
Olive Oil – Olive oil is extracted from olives and is a great source of healthy fats. It is light and has no distinct aroma, which makes it the oil of choice for cooking.
Nuts And Seeds – Nuts and seeds are great sources of healthy fats, proteins, vitamins, minerals, and dietary fiber. Make sure that you also check the carbs you consume when you eat nuts or seeds.
MCT Oil – MCT or medium-chain triglycerides are saturated fatty acids. These do not undergo fat digestion. Instead, they are converted into ketones in the liver. Coconut and palm oils contain MCTs, and you can use these to make bulletproof coffee or add them to sauces and salads.
Coconut Oil – Coconut oil is derived from coconuts and contains long and medium-chain fatty acids that you can use for baking and making fat bombs and coffee.
Vegan Ketogenic Diet Plan
|Meals||What to Eat|
|Breakfast (8:00 AM)||1 cup bulletproof coffee + 1 small cup tempeh scramble|
|Lunch (12 Noon)||1 medium bowl mushroom and kale salad with guacamole|
|Snack (3:30 PM)||1 cup vegan yogurt|
|Dinner (6:30 PM)||1 small cup cauliflower rice + ½ cup grilled tofu in avocado/coconut oil|
Timing and portion control are as critical as consuming keto-friendly vegan foods. You can cook breakfast, lunch, and dinner at home as they are super fast and easy to make.
Benefits Of The Vegan Keto Diet
- Aids weight loss.
- Helps improve the body’s carb tolerance levels.
- Protects you from all obesity-related diseases like diabetes type 2, cardiovascular diseases, and certain types of cancer.
- You will feel more energetic.
- You will feel full and satiated after a meal.
- Boosts cognitive abilities.
- Improve sleep quality.
Are There Any Side Effects?
You may experience:
- Sugar cravings
If you believed the vegan diet was life-changing, try the vegan ketogenic diet to really experience the change. You will start to lose weight and feel better than ever. By coupling the best of both the diets, you will be able to recover your body’s carb tolerance levels and push your body to use the stored fat as fuel. However, if you are doing excellent on a vegan diet, keep following it. Follow the vegan ketogenic diet only if your physician gives a thumbs up and if you are experiencing obesity and obesity-related diseases even on a vegan diet.
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