Ketogenic diets have been around for a long time, emerging first as a way to manage epilepsy and more recently as method for weight loss.
Most people know keto diets to glorify meat, dairy, eggs, and animal fat. But many vegans are also finding huge success in testing out a low-carb spin on plant-based eating!
While there are many healthy ways to eat on a plant-based diet, you should consider trying a ketogenic vegan diet if…
You Are Struggling To Lose Weight Despite Being In A Caloric Deficit
For some people, weight loss is a straight forward matter. Cut out the junk food, drink plenty of water, and aim for a small caloric deficit that will lead to weight loss over time. For others, this advice may not work so easily.
It all depends on an individual’s metabolism and state of health. For sensitive people, carbohydrates can cause blood sugar imbalances, ramped up hunger hormones, and fat storage even in moderate amounts.
They may find by that drastically reducing carbs and instead focusing on fat and protein they feel more satiated, more energized, and are able to lose weight faster than on a macro-balanced approach.
You Have Food Intolerances To Many Carbohydrate-Rich Foods
Because carbohydrates influence digestion, blood glucose, and hormones so greatly, it’s possible you may have sensitivies to some carbohydrate rich foods.
If you notice you experience bloating, diarrhea, constipation, mental fog, fatigue, and even acne breakouts after eating specific grains, legumes, starchy vegetables and fruit, a low carbohydrate diet can be a good way to narrow down food intolerances to certain carbohydrate rich foods.
Some people simply “run” better on fat and ketones. Many experience a calmer mood, clear mind, deeper sleep, glowing skin, and improved digestion on a vegan keto diet.
You Want To Experiment And Discover What Style Of Vegan Eating Suits Your Body!
Experiments can be fun! Especially if you’ve been feeling stuck in your health and weight loss goals.
To start a vegan ketogenic diet, you simply need to ensure you’re tracking your carbohydrate consumption and eating below 30 grams of net carbs per day.
Net carbs are the total amount of carbohydrates in a food, MINUS the grams of fiber.
Some low carbohydrate vegetables include...
Alfalfa sprouts, Artichokes, Bamboo shoots, Bean sprouts, Bell peppers, Broccoli, Brussel sprouts, Cabbage, Cauliflower, Celery, Chives, Cucumber, Eggplant, Green beans, Kale, Lettuce, Leeks, Mushrooms, Onions, Parsley, Pumpkin, Radishes, Squash, Snow peas, Sauerkraut, Spinach, Tomatoes, Turnips, Zucchini
Tofu, tempeh, seitan, and low-carb protein powders are all fair game to provide protein.
Nuts, seeds, avocados, and coconut are great sources of dietary fat.
Some low-carb fruits can be enjoyed in small amount like blackberries, raspberries, strawberries, blueberries, etc.
When it comes to meals-- salads, soups, stir-fries and Buddha bowls are all on the table!
And if you’d like some more interesting dishes to keep you enjoying the diet and on track then my meal plan KIND KETO contains over 30 delicious recipes including low carb vegan pizzas, burgers, buns, bread, sweets, fat bombs, and more!
Learn more about KIND KETO here!
Plant-based eating can be so versatile and suitable for many different people with different needs! Whether or not this way of eating is right for you, the fact that we can use health protocols like a ketogenic diet in an ethical vegan way is simply…awesome!