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Keto Diet for Vegans

Keto Diet for Vegans

The Keto Diet, otherwise known as Ketogenic Diet, is based on the principle that by depleting the body of carbohydrates, which are its primary source of energy, you can force the body to burn fat for fuel, thereby maximizing weight loss. 

The “classic" ketogenic diet is a special high-fat, low-carbohydrate diet that helps to control seizures in some people with epilepsy. (1) There are also many more benefits for others, which I will explain in this article.

On a Keto Diet, the goal is to restrict carbohydrate intake so that the body must break down fat for energy. When this occurs, fat is broken down in the liver, thereby producing ketones, which are by-products of your metabolism. These ketones are then used to fuel the body in the absence of glucose. (2)

What to eat on the Vegan Keto Diet

To achieve a state of ketosis, you have to severely reduce the amount of carbs you eat. Generally, the keto diet macros vary within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and. 5-10% of calories from carbs. (3) 

Keto food list for vegans

Fats: Avocado, avocado oil, coconut oil, coconut butter, MCT oil, red palm oil, macadamia oil, sesame oil, olive oil, coconut milk, almost all nuts and seeds, especially chia seeds.

Protein: Lentils, hummus, nutritional yeast, spirulina, sprouted beans, tofu, tempe, protein powder (pea, hemp, brown rice), and lower carb protein bars. More plant protein options.

Carbs: Almost all vegetables, especially green leafy such as kale, spinach, and collard greens. Small amount of berries.

Keto Recipes 

References:

1) Everything You Need to Know About the Ketogenic Diet: What It Is, How It Works, and What You Can and Can’t Eat

2) UNDERSTANDING KETO DIET MACROS

3) Ketogenic Diet

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  • Dale Buchanan