What is a ketogenic vegan diet? Benefits, side effects and diet plan
What do you know about the ketogenic vegan diet? Maybe you are one of the people who want to follow a ketogenic diet but find it difficult, or want to follow a vegan diet but do not think it is feasible at all. We in this article from the section Nutrition Hello doctor, we want to review a diet that is a combination of ketogenic and vegan diet. Be with us to introduce you to the vegan ketogenic diet.
What is a ketogenic vegan diet?
A vegan diet has many health benefits. But if your body can’t tolerate a high-carbohydrate, low-protein diet, it will make you weak and gain weight. The solution is to cut out the carbs and add some protein and still stay vegan. Since the ketogenic diet is the most popular diet for weight loss, type 2 diabetes, epilepsy, Alzheimer’s disease, and cancer, we combined it with a vegetarian diet so you can benefit from both. How does this diet work? Does this diet work in all cases?
First, let’s start with the basics of the ketogenic vegan diet. If you want to follow this diet, you should follow the instructions below:
- Consume less than 35 grams of carbohydrates per day
- High consumption of vegetables and fruits with high fiber
- Consuming at least 70% of fat from plant sources
- Consumption of at least 25% of protein from plant sources
- Taking vitamin and mineral supplements
- Removal of all fats and animal protein
Bottom line: Eat less carbs, but get good carbs from plant sources and plant-based fats and proteins. You get the point, right? it’s simple. But, in theory, everything is simple and easy, and it becomes difficult when it comes to the practical stage.
Frankly, the typical ketogenic diet is a restrictive diet even for carnivores because all sources of carbohydrates, especially refined carbohydrates, are eliminated. For vegetarians, eliminating carbohydrates is a real problem and may prevent you from continuing Ketogenic diet become vegan
What should you eat on a ketogenic vegan diet?
- Plants: All vegetables that grow on the ground, such as cauliflower, eggplant, broccoli, zucchini, bell pepper, tomato, hazelnut cabbage, kale, spinach, collard greens, fennel, celery, asparagus, artichoke, radish,
- Sugar beet, lettuce, bamboo stalk and okra.
- Fruit: avocado and berries.
- Protein: meat, mushrooms, tofu, dried soybeans, tempeh and natto
- Fats and oils: olive oil, avocado oil, coconut oil, coconut yogurt, coconut cream and vegan cheese.
- Nuts and seeds: almonds, pistachios, walnuts, hazelnuts, hazelnuts, sunflower seeds, flax seeds, melon seeds, sesame seeds, and pumpkin seeds.
- Fermented foods: kimchi and sauerkraut
- Drinks: water, coconut juice, coffee, almond milk and green tea.
- Sweeteners: erythritol and stevia.
- Medicinal herbs and spices: oregano, dill, rosemary, coriander, thyme, fennel, fenugreek seeds, cardamom, cumin, coriander, turmeric, garlic, chili pepper, black pepper, cloves, nutmeg and cinnamon.
- Seasonings: Mustard, Pesto, Salsa, Sarachai, Soy Sauce, Balsamic Vinegar and White Wine Vinegar
- Sauces: lemon juice and oil, mustard, oil and herbs, and soy sauce.
You don’t have to starve yourself to stay on a keto-vegan diet. But you should be careful and do not eat the foods mentioned below.
What should you not eat on a ketogenic vegan diet?
- Plants: All vegetables that grow underground, such as carrots, beets, potatoes, sweet potatoes, turnips, and yams.
- Fruits: All fruits with high glycemic and carbohydrate content such as mangoes, grapes, pineapples, watermelons, bananas, apples, oranges and sweet lemons.
- Protein: All animal products, lentils and beans.
- Cereals: white rice, wheat, cereals and corn.
- Fats and oils: Butter, margarine, lard, canola oil, and vegetable oil.
- Drinks: carbonated drinks, energy drinks and fruit juices
- Sweeteners: honey, maple syrup and agave.
Key tip: Avoid animal products, vegetables that grow underground, high-glycemic and high-carb fruits, sugar, legumes and beans, and seeds. You can take anything other than these.
Vegan Keto Alternatives
- Milk: coconut milk or almond milk
- Yogurt: peanut yogurt
- Heavy cream: coconut cream
- Butter: coconut oil or vegetable butter
- Cheese: vegetarian cheese
- Sour cream: almond yogurt or cashew yogurt
Check the amount of sugar and added flavors in packaged plant-based alternatives. Buy organic ingredients or make vegan keto alternatives that won’t hinder your weight loss.
The next food item in the vegan alternative diet is eggs. Eggs are a source of high protein and rich in water- and fat-soluble vitamins such as vitamins A, E, D, and K. You can get these nutrients from other ketogenic vegan diet alternatives besides eggs.
Egg substitute in vegan ketogenic diet
Baking soda and white vinegar: If you want to make fluffy cookies without adding eggs, mix a teaspoon of baking soda and a teaspoon of white vinegar.
Silken tofu: You must have wondered how herbal cakes taste so good? Their secret is in silken tofu. A quarter cup of silken tofu puree is an egg substitute.
Flax seeds: Flax seeds have a scent similar to hazelnuts, which can be used in baking coconut cakes and cookies. Mix one tablespoon of flaxseed and three tablespoons of water as an egg substitute.
Besides eggs, there are other sources of plant-based protein that you can use on a keto-vegan diet.
The best sources of plant protein
A typical ketogenic diet allows people to consume many animal products as a source of protein. But it limits the consumption of protein from plant sources such as beans and lentils. However, there are many plant-based protein sources that you can use:
Dry soybeans: 100 grams of dry soybeans have 54 grams of protein. Dry soybeans are obtained from soybeans and have a texture similar to the texture and taste of meat.
Tofu: 100 grams of tofu contains 8 grams of protein. Tofu is also extracted from soybeans, it is a good substitute for cheese and gives a soft and sticky texture to vegetable cakes.
Tempe: 100 grams of tempeh contains 19 grams of protein. It is obtained from fermented soy and contains vitamins and minerals. It is a substitute for cheese and it can also be used as vegetable cheese because it has a texture and taste like hazelnut.
Seitan: 100 grams of seitan contains 75 grams of protein and is made from wheat gluten, soy sauce, seaweed, ginger and garlic. It is an excellent source of iron. If you are allergic to gluten, do not consume it.
Vegetarian meat: Most of the vegetable meats used to make hamburgers and hot dogs are made from dried soybeans. Check the amount of carbohydrates and salt levels in plant-based meats because you should not consume more than 35 grams of carbohydrates per day and you should avoid water retention.
Vegetable protein powder: There are many plant-based protein powders on the market. Consult your fitness trainer or nutritionist and check their carbohydrate content before purchasing.
Along with protein, you also need to consume vegetable fats. If you are not sure about the best sources of vegetable fats, read on.
The best sources of vegetable fat in a vegan ketogenic diet
Avocado: 100 grams of avocado has 15 grams of fat. It also contains vitamins, minerals, unsaturated fatty acids and omega-3 acids.
Avocado Oil: Avocado oil contains unsaturated fatty acids and has the highest smoke point compared to other oils. It is suitable for cooking and for people who try to live a healthy life.
olive oil: Olive oil is extracted from olives and is a good source of healthy fats. This oil is light and has no special aroma and is suitable for cooking.
Nuts and seeds: Nuts and seeds are good sources of fats, proteins, vitamins, minerals and dietary fibers. When using nuts and seeds, check their carbohydrate content.
OilMCT: MCT oil, or medium chain triglycerides, are saturated fatty acids. These do not digest fat. Instead, they are converted to ketones in the liver. Coconut and palm oil contain MCTs and you can use them in 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 cooking and fatty foods and coffee.
You know what to eat and avoid on a vegan ketogenic diet. But knowing how much and how much to eat also plays an important role in weight loss. Here is an example of a vegan ketogenic diet that will give you some information about what to eat and how much to eat.
Sample vegan ketogenic diet plan
Breakfast (8:00 am) | Lunch (12:00 noon) | Snack (3:30 p.m.) | Dinner (6:30 p.m.) |
1 cup of coffee + 1 small bowl of tempeh | 1 medium bowl of mushroom and kale salad with a bowl of avocado puree mixed with chopped onion, tomato, red pepper and spices (Guacamole) | 1 cup of vegetable yogurt | 1 cup of rice and cauliflower + 1/2 cup of grilled tofu in avocado or coconut oil |
Timing and control of meals is very important in this diet. You prepare breakfast, lunch and dinner at home because they are very quick and easy to prepare. Here are some recipes.
Vegan Ketogenic Diet Recipe
A smoothie bowl
ingredients
- Half an avocado
- 1 cup of coconut milk
- 1/2 cup of small spinach
- 1 tablespoon of mint seeds
- 1 tablespoon chopped almonds
How to prepare
Put avocado, spinach and coconut milk in a blender and mix. Then put it in a bowl and pour chia seeds and chopped almonds on it.
Guacamole or guacamole
ingredients
- Half an avocado
- 1/4 finely chopped white onion
- 1/4 finely chopped tomatoes
- 2 tablespoons of nut or peanut yogurt
- 2 tablespoons of lemon juice
- Salt
- Black pepper
How to prepare
Mash the avocado with the back of a fork and mix until you get a smooth paste. Then add chopped onion, tomato, salt, pepper, lemon juice and yogurt.
Chocolate and mint pudding
ingredients
- 1 cup of almond milk
- 1/2 cup of coconut milk
- 3 tablespoons of seed tea
- 2 tablespoons of erythritol sweetener
- 3 tablespoons of cocoa powder
- A handful of blueberries
- A few chopped almonds
- Mint leaves for seasoning
How to prepare
Pour almond milk, coconut milk, cocoa powder, erythitol and mint seeds in a bowl and mix well.
Pour this mixture into two glass containers and put it in the refrigerator overnight.
Before you eat it, garnish with blueberries, almonds and mint leaves.
Read more: 10 recipes for ketogenic diet
Benefits of vegan keto diet
- Weight Loss
- Increasing the body’s tolerance level to carbohydrates
- Protection against obesity-related diseases such as type 2 diabetes, cardiovascular disease, and certain types of cancer
- More energy
- Feeling full after eating a meal
- Increase cognitive abilities
- Improve sleep quality
Side effects of the vegan ketogenic diet
But are there side effects in this diet? There are several side effects in this diet that mainly occur when your body enters the ketosis stage. These complications include:
- nausea
- dizziness
- tiredness
- Irritability
- Desire to consume sweet substances
- weakness
- Headache
Conclusion
If you thought a vegan diet would change your life, try the ketogenic vegan diet now to make a difference. You will start to lose weight and feel better than ever. By combining the best diets, you will be able to restore the body’s tolerance level to carbohydrates and force the body to use stored fat pressure as fuel.
However, if you follow a vegetarian diet, continue with the vegan ketogenic diet only if your doctor gives you permission to do so, or if you suffer from obesity and obesity-related diseases. Even if you have a vegetarian diet. take care!