On a vegan ketogenic diet, “what can you eat” is the most frequently asked question along with “is it possible to mix these two restricted eating practices?”, as people may choose to follow a ketogenic diet for a variety of reasons.
For starters, cutting carbs can help you lose weight fast, increase your blood sugar metabolism, and even extend your life, but the problem is that a traditional ketogenic diet consists almost entirely of animal products and strongly discourages eating. use of most fruits and vegetables.
That may sound like a deal breaker if you’re a die-hard vegan (or just can’t stand the taste of meat and dairy), but it doesn’t have to be, as following a vegan ketogenic diet is certainly not simple and will require some planning. and considerable preparation. You will most likely have to get out of your comfort zone, try new foods and learn new recipes.
We asked some experts the same question and this is what we got. When switching to a vegan ketogenic diet, you should familiarize yourself with alternative plant-based foods; however, with careful planning, vegans can benefit from a ketogenic diet.
In an interview with HT Lifestyle, Vipen Jain, founder of Fitspire, advised:
“While following a vegan ketogenic diet, consider looking into healthy plant-based cooking oils, such as olive oil, avocado oil, coconut oil, sunflower. To add fat and protein to your diet, infuse nuts like almonds, peanuts, Brazil nuts, walnuts. Also include non-starchy vegetables like broccoli, zucchini, leafy greens, Brussels sprouts, cauliflower, bell peppers, mushrooms. Seasonings include fresh herbs, nutritional yeast, lemon juice, salt, pepper, spices.”
“The most important aspect of this diet is adequate protein intake. As we are aware that animal products are considered as a complete source of protein, but after several researches, plants can also provide a large amount of these important macronutrients required by the human body.”
Vegan dairy products such as soy milk, almond milk, coconut milk and yogurt, vegan butter, cashew milk and cheese, and vegan cream cheese are high in protein. Most importantly, you can even have fruit on a vegan ketogenic diet that includes blackberries, blueberries, raspberries, and strawberries, but it should be enjoyed in moderation.”
Celebrity chef Akshay Nayyar of Epitome:
According to celebrity chef Akshay Nayyar of Epitome in Juhu, the vegan ketogenic diet is a weight loss diet for those looking for a very low-carb, plant-based diet along with high protein and healthy fats. It revealed that it helps cardiovascular health, however, eating well is the key to avoiding developing nutritional deficiencies. He suggested: “Typically, I recommend around 50-55% fat, 35% protein, and 10% carbs.
One of my favorite ingredients is tempeh, which is tastier compared to tofu and is a whole soybean pressed cake with a hearty, chewy texture and nutty flavor. Using a grain tempeh such as barley or millet tempeh can add deliciousness to your recipes. In addition to this, add unsweetened coconut yogurt, generous servings of vegan butter, whole seeds, avocado to your meal plan.
To avoid getting bored, incorporate protein and fat with a combination of keto-recommended non-starchy vegetables like bell peppers, broccoli, cauliflower, cucumber, mushrooms, bell peppers, zucchini, etc. Cook your meals with different oils and fats like coconut oil, olive oil, avocado oil, and nut-based oils. Treat yourself to soy and walnut flavoured cheeses.”
CEO and Founder of Mighty Foods:
Dibyendu Bindal, CEO and Founder of Mighty Foods, India’s leading brand of ready-to-eat plant-based protein foods, shares: “A vegan ketogenic diet is complex, as many of the ingredients traditionally used in vegan food have a certain amount of carbohydrates. The approach of the two diets is different.
Ketogenic food, which has fewer carbohydrates, goes well with fat intake. On the other hand, the vegan diet is essentially more carbohydrates and goes well with a lower intake of fatty foods. Ketogenic diets focus heavily on the overall macro-nutrient ratio, while vegan diets are very particular about the types of foods you can eat.
Therefore, to maintain a vegan ketogenic diet, it is essential that you reduce your carbohydrate intake and fill in the rest with a high intake of adequate fat and plant-based protein. You will have to balance the two very carefully, in addition to satisfying cravings and hunger.
Peas, moong beans, protein, and legumes are ideal choices. Simply put, a vegan ketogenic diet combines plant-based foods with extremely low carbohydrate intake and could be a great option for your overall health and wellness.”