Keto diet is growing popular among people who are on their mission to weight loss. It is a high-fat, moderate-protein, low-carb diet and this type of diet is often associated with animal foods. Wait, does that mean you cannot follow a keto diet while being plant-based? Not at all! This way of eating can be chosen to fit plant-based diets.
But eating low-carb isn’t that easy while on a vegan diet because it excludes all animal foods. Many plant foods are rich in carbohydrates. Therefore, very good planning is required so that vegans can get the benefits of a ketogenic diet.
What Is A Vegan Keto Diet?
A keto diet is based on ketosis, a metabolic process where our body derives energy from fat instead of glucose. As the ketogenic diet is mainly based on fats, about 75% of the foods in a keto diet are often high fat animal products like ghee, butter and meats.
However, people eating a plant-based diet including vegans can also follow a ketogenic diet by adding high-fat plant products like avocados, coconut oil, seeds, and nuts to their meals.
What Are The Benefits Of A Vegan Keto Diet?
Studies have suggested that vegan diets and ketogenic diets offer several health benefits but no studies focus particularly on vegan keto diets. Some studies have suggested that vegans tend to have a 75% lower risk of developing high blood pressure when compared to people on other types of diets.
Vegans often weigh less than non-vegans and people choosing a vegan diet find it easier to lose weight than people that don’t.
Foods To Avoid While On A Vegan Keto Diet
While on a vegan keto diet, you will need to cut down your carb intake. The carbohydrates should be replaced with healthy fats and proteins.
You should also avoid foods that come with animal-based ingredients like whey protein, egg white protein, casein, gelatin, etc.
You should limit the consumption of the following foods:
- Grains and starches: Rice, Cereal, bread, pasta, baked goods, and grains.
- Fruits: All types of fruit have to be limited. However, certain berries are allowed.
- Sugary drinks: Smoothies, sweet tea, sports drinks, chocolate milk.
- Beans and legumes: Kidney beans, chickpeas and black beans.
- Highly processed foods
A healthy vegan keto diet is based on high-fat vegan foods that come with minimal if not zero processing.