If you’re a vegan looking to adopt a ketogenic diet, you might be wondering how to do vegan keto. While it may seem challenging to combine these two diets, it’s definitely possible with the right approach. In this article, we’ll guide you through the basics of vegan keto and provide you with a 7-day meal plan to get you started.
What is Vegan Keto?
Vegan keto is a low-carb, high-fat, and moderate-protein diet that combines the principles of veganism and the ketogenic diet. The ketogenic diet is a diet that involves reducing your carbohydrate intake and increasing your fat intake, which puts your body in a state of ketosis. Ketosis is a metabolic state in which your body burns fat for energy instead of carbohydrates.
Why Do Vegan Keto?
There are several reasons why someone might want to do vegan keto. Some people do it for weight loss, while others do it to improve their energy levels, mental clarity, or overall health. Vegan keto can also be a good option for those with certain health conditions, such as epilepsy, type 2 diabetes, or polycystic ovary syndrome (PCOS).
Foods to Eat on Vegan Keto
When doing vegan keto, it’s important to focus on whole, nutrient-dense foods that are low in carbs and high in healthy fats. Here are some foods that are suitable for vegan keto:
Low-Carb Vegetables
Leafy greens (spinach, kale, arugula, etc.)
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, etc.)
Zucchini
Bell peppers
Cucumbers
Tomatoes
Healthy Fats
Avocado
Coconut oil
Olive oil
Nuts (almonds, pecans, macadamia nuts, etc.)
Seeds (flaxseeds, chia seeds, hemp seeds, etc.)
Vegan Protein Sources
Tofu
Tempeh
Seitan
Nuts and seeds
Pea protein powder
Foods to Avoid on Vegan Keto
Here are some foods to avoid when doing vegan keto:
Grains (rice, quinoa, oats, etc.)
Legumes (beans, lentils, chickpeas, etc.)
Fruits (except for small amounts of berries)
Sugar (including honey, maple syrup, and agave nectar)
Processed foods (such as vegan meat substitutes)
Sample 7-Day Vegan Keto Meal Plan
Here’s a sample 7-day meal plan to give you an idea of what you can eat on vegan keto:
Day 1
Breakfast: Scrambled tofu with spinach and avocado
Lunch: Vegan Caesar salad with tempeh bacon
Dinner: Vegan keto chili
Day 2
Breakfast: Vegan keto smoothie with almond milk, avocado, and protein powder
Lunch: Vegan keto pizza with cauliflower crust
Dinner: Vegan keto stuffed peppers
Day 3
Breakfast: Vegan keto porridge with flaxseed meal and coconut milk
Lunch: Vegan keto Caesar salad with tempeh bacon
Dinner: Vegan keto coconut curry with tofu and low-carb veggies
Day 4
Breakfast: Vegan keto smoothie with almond milk, avocado, and protein powder
Lunch: Vegan keto quesadilla with almond flour tortilla and vegan cheese
Dinner: Vegan keto lasagna with zucchini noodles and vegan cheese
Day 5
Breakfast: Vegan keto pancakes with almond flour and coconut milk
Lunch: Vegan keto sushi rolls with cauliflower rice and avocado
Dinner: Vegan keto zucchini noodles with vegan pesto and roasted vegetables.
Day 6
Breakfast: Vegan keto smoothie with almond milk, avocado, and protein powder
Lunch: Vegan keto sandwich with lettuce, tomato, and vegan cheese
Dinner: Vegan keto stuffed mushrooms with tofu and low-carb veggies
Day 7
Breakfast: Vegan keto chia pudding with coconut milk and berries
Lunch: Vegan keto Greek salad with tofu feta
Dinner: Vegan keto cauliflower crust pizza with vegan cheese and low-carb veggies
Tips for Success on Vegan Keto
Here are some tips to help you succeed on vegan keto:
- Plan your meals ahead of time: This will ensure that you have all the necessary ingredients on hand and won’t be tempted to eat something off-plan.
- Track your macros: Use a tracking app to make sure you’re getting enough fat, protein, and carbs.
- Stay hydrated: Drink plenty of water and herbal tea to help flush out toxins and keep you feeling full.
- Get enough electrolytes: When you’re on a low-carb diet, it’s important to make sure you’re getting enough electrolytes (sodium, potassium, and magnesium). You can do this by adding salt to your food or drinking electrolyte-rich beverages like coconut water or bone broth.
- Be patient: It can take a few days for your body to adjust to the new diet, so don’t be discouraged if you don’t see immediate results.
Conclusion
In conclusion, vegan keto is a viable option for those looking to combine the principles of veganism and the ketogenic diet. By focusing on whole, nutrient-dense foods that are low in carbs and high in healthy fats, you can reap the benefits of both diets. With the sample meal plan and tips for success provided in this article, you can get started on your vegan keto journey today!
FAQs
Is it possible to do vegan keto on a budget?
Yes, it’s possible to do vegan keto on a budget by focusing on affordable, whole foods like tofu, tempeh, and low-carb veggies.
Can I eat fruit on vegan keto?
While most fruits are high in carbs and not suitable for a ketogenic diet, small amounts of berries can be incorporated into a vegan keto diet.
Will I lose weight on vegan keto?
Many people do experience weight loss on a vegan keto diet, as it is a low-carb, high-fat diet that can help to reduce hunger and increase satiety.
Can I eat vegan junk food on vegan keto?
While there are some vegan junk foods that are low in carbs and high in healthy fats (such as vegan cheese and keto cookies), it’s important to focus on whole, nutrient-dense foods for optimal health.
How long does it take to see results on vegan keto?
Results can vary depending on individual factors such as starting weight, activity level, and overall health. However, many people report seeing results within the first few weeks of adopting a vegan keto diet.
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