30 Mar Vegan Ketogenic Diet
Vegan Ketogenic Diet
The vegan diet is the best solution for climate change, animal suffering and health, three key issues facing the world today. The vegan population is growing significantly but we still have a long way to go.
Reality is that since our bodies are different, some individuals do just fine on other diets. For instance, some individuals will realize better health by cutting carbs from their diet and eating animal products. Others do better on a high carb vegetarian diet. The complexities of how each of our bodies break down food is the predominant reason why we experience things so differently.
A vegan diet cannot work for some health issues. For instance, individuals suffering from type 2 diabetes, obesity, type 1 diabetes, Alzheimer’s disease, Parkinson’s disease and epilepsy do very well with a ketogenic diet not a vegan diet.
So what can you do if a ketogenic diet is what you require but it contains a lot of animal products yet you are a vegan? Well, you combine both the ketogenic and vegan diets. The vegan ketogenic diet is very restrictive but possible to achieve without compromising your stand on animal cruelty while improving your overall health. To properly execute it, you must follow certain rules:
- Cut down on your carbohydrate intake to 35 grams per day or less.
- Eliminate all fish, meat and other animal products.
- Consume loads of low carb vegetables.
- Obtain not less than 70% of calories from fats that are plant-based.
- 25% of your calories should be obtained from plant based proteins.
- Use supplements to ensure you get enough vitamins B12, D3, DHA, B6, and EPA, zinc, taurine and iron.
If you are not able to calculate how much of each macronutrient you should have for optimal health, an online keto calculator can be helpful. It will give you exactly how much carbs, fat and proteins you should eat to stay healthy.
Limiting Carbs On A Vegan Ketogenic Diet
It’s hard to stay away from carbohydrates when you’re on a standard ketogenic diet, so how are supposed to do it when observing a vegan keto diet? Follow these guidelines and you’ll do just fine.
Avoid eating the following:
- Grains such as corn, cereal, wheat, rice and the like.
- Legumes such as black beans, lentils and peas.
- Sugar found in maple syrup, honey and agave.
- Tubers such as yams and potato.
- Fruits such as bananas, apples, oranges and others loaded with sugar and carbs.
Eat more of the following:
- Vegan meats such as tofu, tempeh, seitan and other low carb high protein vegan meats.
- Mushrooms such as king oyster, shiitake, and lion’s mane.
- Leafy greens such as kale and spinach.
- Above ground veggies like cauliflower, broccoli and zucchini.
- High fat dairy products such as coconut cream, vegan cheese and unsweetened coconut yoghurt.
- Seeds and nuts like pistachios, sunflower seeds, almonds and pumpkin seeds.
- Avocado and berries that include blackberries, rasberries, and other low glycemic berries.
- Fermented foods such as kim chi, natto and sauerkraut.
- Sea vegetables such as kelp, dulse and bladderwack.
- Sweeteners like erythritol, stevia, and monk fruit.
- Fats from oils such as coconut oil, MCT oil, olive oil and red palm oil.