The keto diet has a range of proven health benefits. As a result, it’s gaining new followers by the day.
Getting started on a keto diet if you’re a vegan, however, may prove to be somewhat challenging. There are certain tips to follow and rules to adhere to if you want to accomplish the goal. Here are a few of the essentials.
Identify Vegan Sources of Protein and Fat
Ketogenic diets focus on foods that are high in fat and low in carbs.
While some vegans may think it’s difficult to accomplish the goal in the absence of animal products, this isn’t necessarily the case.
Vegans on a ketogenic diet can consume a wide array of things – avocados, coconut products, all kinds of plant-based oils, nuts and seeds, all kinds of non-starchy veggies, vegan proteins, vegan “dairy” products, berries, nutritional yeast, avocados, herbs and spices.
In the beginning, you may find it somewhat difficult to diversify meal planning through intriguing recipe selection. As you gain more experience in the keto world, you’ll find out there are dozens of fun options.
Limit Carb Intake
In order to achieve ketosis, you have to limit the intake of carbs. These should represent approximately five percent of your daily meals.
Thus, you should be consuming very small quantities of grains, potatoes, yams, fruits that are high in carbs, maple syrup and agave.
Identify the Vegan Keto Staples
Certain foods are essential for a successful vegan keto meal plan. Most of them are of animal origin but luckily, you can find vegan options for most of them.
Heavy cream, for example, can be replaced by coconut cream. Regular butter can be replaced by the various kinds of nut butters out there.
Replace dairy-based cheese with vegan cheeses (like those made out of cashews and nutritional yeast). Eggs can be replaced with flaxseed. Meat can be replaced by vegan meat products crafted out of tofu, tempeh or seitan.
Address Protein Challenges
While vegan sources of fat are readily available, finding proteins that don’t contain carbs (like legumes) is going to be more challenging.
This is one of the biggest difficulties in terms of the successful planning of a vegan keto diet.
Tofu is the best vegan protein source for people on a keto diet. Luckily, there are numerous products and different flavor combinations so that it doesn’t become boring.
A plant-based protein powder is another great choice to address potential deficiencies. The market does feature a good selection of vegan products that are refined and free from carbs. Take a look around and identify at least a powder or two you could use to supplement your meals.
Make Sure You’re Getting Enough Fat
Fat makes up most of the regular keto diet. The situation is the same for vegans. You have to make sure you’re getting enough fat in your body to maintain the state of ketosis.
Salads that feature olive oil, olives and flaxseed are a good choice. The same applies to nut butters and nuts as a snack. They’re filling and they will give you beneficial lipids.
All types of avocado-based dishes are a great choice – don’t be afraid to have guacamole as often as you’d like to. A typical avocado has 29 grams of fat and only four grams of net carbs.
To sum it up, eat plenty of wholesome, plant-based fats. Avoid processed meals and snacks because they’re filled with man-made lipids. These are far from a good choice and they can contribute to serious health problems. In the beginning, you may have to put together a weekly meal plan to ensure adherence to the diet. With time, however, you’ll find it much easier to know what to avoid and what to consume regularly.
