If you think of keto diet, you may as well be thinking of nonstop consumption of foods high in fats like pork and other meat products, but that is not what keto diet is limited to. Actually, you are allowed to eat foods that contain other macronutrients such as proteins and carbohydrates even if you are on the keto diet since they are considered to be a normal part of the routine in order to have balanced nutrients in the body. However, they are still kind of restricted in such a way that the consumer must not exceed the given limit. Other than being able to eat proteins and carbs while on the keto diet, did you know that it is also possible to be vegetarian and on keto at the same time? In that case, let’s begin the discussion of how it is to go into a vegetarian keto diet.
VEGETARIAN KETO DIETS ARE A THING?
Yes, they actually are! Believe me on this one, because you may want to try it one of these days. No matter how hard it is to attain a well-desirable meal plan when on a vegetarian keto diet, it is possible with the help of attentive and careful planning. Now even vegans can take advantage of the benefits of keto diet when it comes to losing weight!
A SHORT INTRODUCTION TO KETO DIET
It actually is easier to go on a keto diet if you are not a vegan because most of the time the meal plans that are suitable for the diet are made up of animal-based food products like meat and such. Why is it like that, you ask? It is because the diet claims that the best way to lose weight is by eating more fats than any other macronutrients, which is true. And so, as they discovered that the additional fats and lesser carbohydrates can really be a useful method for a weight loss regimen, they fully adopted the concept of the ketogenic diet as a means of losing weight.
In keto diet, careful and strict planning is a must. There is a required number of macronutrients that must be consumed every day and the normal ratio is 75-20-5 for fats, proteins, and carbs respectively. Once this strict ratio is followed, the body will be able to adjust to the diet and it will then finally go into an important ketogenic state known as the ketosis. As an individual goes into ketosis, they are finally able to start losing weight, because there will be limited carbs in the body and the fats that are being consumed are then converted into energy fuels for the body. The new energy fuels that come from the fats consumed when on a keto diet are called ketones, and they play a very important role in this diet.
So there, as you may have understood the keto diet is strictly about the high fat – medium protein – low carb meals that one must be eating. Then, how will it work for vegetarians if they are not allowed to eat any animal-based food products for their diet? There are answers to that question.
HOW TO GET INTO A VEGAN KETO DIET
Now it’s time to get to know the endless possibilities of advancement and continuous development which led to the discovery of the vegetarian keto diet.
Maybe many of you would still question this possibility, but there are already a lot of testimonials that may prove how true and effective keto diet is even for vegans. One thing is that there are actually a lot of plant-based foods that are high in fats, and they can be consumed instead of the animal produces that normal keto diets mostly rely on. Another good thing about the fats from plant-based foods is that they are actually from the category of fats that are considered to be healthy; thus they can provide a lot more of their additional health benefits.
The Actual Health Benefits of a Vegan Keto Diet
If you finally decided to go vegan and keto at the same time, you’re in for a treat. Although there are no specific studies regarding vegan keto diet itself, there is still the potential that the combination of the vegan diet and keto diet may take effect together once they are used as the vegan keto diet.
First of all, the reputation of a vegetarian has always provided nothing but positive results most of the time. According to studies and some testimonials from vegans, vegan diets are designed to help prevent the development of chronic health conditions which include diabetes, heart disease, and many types of chronic cancer. Also, there are lesser chances of getting high blood pressure for people who eat plant-based foods. They are also considered to weigh less compared to those who are non-vegans.
For the keto diet, you may already be familiar that it is one of the most effective weight loss regimens these days. Keto diet is also known as a means to help in controlling and regulating blood sugar, this is due to the decrease in carbohydrate intake which consists mostly of sugar. Similarly, the keto diet is like a vegan diet when it comes to preventing the development of heart-related issues such as heart disease and high blood pressure.
FOOD LIST FOR A VEGETARIAN KETO DIET
It is actually not that troublesome to create your own meals if you plan to go into a vegan keto diet. Normally, the food you are allowed to eat is most of the food groups that are in a vegan diet, you will just have to reconsider their macronutrient count where it will become a little tricky but once you get used to counting off their macronutrient content it will be a lot more convenient after a few tries.
Always to remember to go for the fatty vegan foods like:
- Oils: This includes olive oil, avocado oil, coconut oil, nut oil, and MCT oil
- Nuts and seeds: There are a lot of fatty acids in nuts and seeds and some of the best are walnuts, macadamia nuts, and almonds for nuts; and pumpkin seeds, chia seeds, and hemp seeds for seeds
- Non-starchy vegetables: Like most leafy green veggies, zucchini, broccoli, Brussels sprouts, cauliflowers, mushrooms, and peppers
- Coconut produce: Coconut is rich in healthy fats, and the same is applicable to its byproducts which are coconut cream, coconut milk that is full-fat, and unsweetened coconut
- Nuts: Peanut butter, cashew butter, almond butter, and the like
- Protein-rich and vegan-friendly plant produce: The best example is the tofu.