Entering the world of vegans is not something that just anyone can do. It requires immense dedication and a lot of sacrifices. Most people shift to a vegetarian-focused diet to protect themselves from the toxicity of meat. Ketogenic diet all about eating high-fat and low-carb diet so you can lose the maximum amount of weight. What happens if you combine both? You get a vegan keto diet plan. Here is everything you need to know about the vegan ketogenic diet:
What is the Vegan Keto Diet?
Although normal keto diet usually consists of animal foods, like milk and meat, vegan keto diet goes all the other way around. Since you are not allowed to eat meat or dairy products in a vegan diet, vegan keto diet will also have you stop consuming such products too.
You will have to maintain a 75% fat intake, while focusing on eating as less carbs as you can. A maximum of 50 grams of carbs are allowed for a person per day – to ensure ketosis.
On vegan keto weight loss plan, vegans are allowed to eat plant-based products, though. Some of these plant-based products include coconut oil, avocados, bananas and other types of fruits and vegetables.
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Does Vegan Keto Work?
Vegan ketogenic diet is a unique diet for a unique-set of people. The question of whether the diet works or not boils down to only one factor: Your resilience. If you are willing to quit all carbs – which are what most of the vegan products provide – and also dairy products: there are not many foods that one can easily consume.
Your diet will get extremely boring and bland in a matter of a just a few days. If you think that you can survive the vegan keto plan, then YES. This diet does work. There have been several studies showing that ketosis has helped people efficiently lose a lot of weight, as long as they stick to the guide for a long period of time.
Some people lost more than 6 pounds in just 18 weeks, while a certain study in 58 obese children shows that they were able to lose a considerable amount of fat mass and gain healthy weight.
Alternatively, if you feel like the vegan keto diet is too tough, you can always shift to vegetarian keto diet. You will be eating eggs and grass-fed butter but your diet will have a colourful cuisine that is fulfilling. You can try the vegan ketogenic diet after you have become used to the vegetarian keto diet, if you want.
What Can Vegans Eat on Keto?
There are not a lot of foods that are allowed on the vegan keto process, which mostly consists of plant-based foods. Here are a few examples of foods that you are allowed to eat on this diet:
Coconut & By-products
Coconuts are an easily-accessible food that many people savour due to its different capabilities. You can cut the coconut up and eat it, and you can break open a coconut to drink its coconut milk. Coconut cream is also a great additive on sweet products.
Peanut Butter
Peanut butter is one of the tastiest ingredients to ever exist on this planet. Period. Not only is peanut butter healthy, as long as it is consumed in low quantity, but also helps your body receive all the good fats and protein. Almond butter, sunflower butter and cashew butter are good products to consume on the vegan ketogenic diet too.
Vegetables
Usual green vegetables are a big “no” when it comes to the vegan keto because it contains a massive amount of starch. However, non-starchy vegetables like
- Broccoli,
- Cauliflower,
- Peppers,
- Mushrooms
- Leafy greens are favoured by dieters all around the globe.
Vegan Dairy Products
Dairy products don’t necessarily have to be made through animals. You can make coconut yogurt, cashew cheese and even vegan cream cheese with no animal involvement.
Fruits
Keto-friendly fruits like avocados, blueberries, blackberries, raspberries and even strawberries are really good foods that you can enjoy on your diet. These contain natural sugar, which will alleviate your overall mood, and help you feel more stable as a person.
Oils
Natural oils like coconut oil, avocado oil, nut oil and even MCT oil is preferred by a lot of health specialists all around the globe. Oils can be combined with other ingredients in this list, particularly vegetables to cook you a warm meal that you will appetize for days.
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Vegan Keto Diet Benefits
Vegan keto does not come without benefits. Some of the benefits include:
- Improves metabolism and ability to lose weight.
- Lowers risk of catching chronic health conditions – especially ones that are linked with high-fat levels.
- Decreases risk of developing high blood pressure and type-2 diabetes by 3-folds.
- Improves pain tolerance, better blood sugar control, improved blood regulation.
- Lowers bad cholesterol in the body – one of the most popular culprits behind heart diseases.
How Much Weight Can You Lose on Vegan Keto?
Like the studies mentioned earlier, where people were able to safely lose more than 6 pounds of weight on average in just 18 weeks, vegan ketogenic diet can help you lose a lot of weight. Although you might lose a lot of muscle mass, partially because of low protein in your diet, and mainly because the body consumes lean muscle before consuming anything else when its on a diet, you will indefinitely lose weight.
You can regain the muscle mass that you lost by exercising properly, and drinking vegan-friendly protein shakes. In our experience, as long as you are able to intelligently incorporate vegan diet into your lifestyle, and also stay vigilante, keto diet will work for you.
CONCLUSION
We hope that this vegan keto weight loss plan helped clear up everything you needed to know about the vegan diet. This diet also helps people who are craving for food all the time. Be sure to get plenty of sleep while following this diet or the effects of eating healthy food will be reduced manifolds.
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