The vegan keto diet is becoming increasingly popular. Known for being an effective way to lose body fat, maintain or build muscle, and stabilize blood sugar , influencers and celebrities have touted its benefits far and wide.
But this way of eating, which involves extremely low carbohydrate intake, often contains significant amounts of animal products. Many specialists have criticized the vegan keto diet for its potentially serious health risks .
According to nutrition experts, not everyone should be on a ketogenic diet. It is not recommended unless short-term weight loss is more important than long-term health.
- 1 What is ketosis?
- 2 Is it possible to follow a vegan keto diet?
- 3 Can you lose weight on a vegan keto diet?
- 4 Challenges of the vegan keto diet
- 5 Vegan keto diet, not for everyone
- 6 Polycystic Ovarian Syndrome (PCOS) and Vegan Keto Diet
- 7 Foods that can be included in a vegan keto diet
- 8 Tips for Following a Plant-Based Keto Diet
What is ketosis?
The ketogenic diet is based on a process called ketosis , which is when the body begins to burn fat for fuel. Ketosis is a normal metabolic process: When the body does not have enough glucose for energy, it burns stored fats . This results in a build-up of acids called ketones within the body which are then excreted in the urine.
Is it possible to follow a vegan keto diet?
It is possible to follow a vegan keto diet, but it does come with certain challenges. A classic ketogenic diet consists of high-fat, low-carb foods like seafood, cheese, meat, eggs, and oils, as well as non-starchy vegetables, nuts, seeds, and berries. Like fruits and vegetables, they are important for their fiber content.
Someone on a vegan keto diet should eat non-starchy vegetables like zucchini, kale, cauliflower, and mushrooms, as well as healthy fat foods like avocados and olives.
Other foods that can be included in a vegan keto diet include nuts, seeds, berries, oils, and perhaps some processed foods such as vegan meats made from soy, sugar-free dairy alternatives created with ingredients like soy protein and coconut, and perhaps sweeteners like stevia.
Can you lose weight on a vegan keto diet?
With macro splits so extreme, is the vegan keto diet effective for shedding excess body fat? If you follow a vegan keto diet, especially combining it with exercise, you can burn greater amounts of fat .
This type of diet has been associated with an accelerated rate of weight loss compared to other diets . This is largely due to the initial loss of water when the liver’s carbohydrate stores are used up for the first few days, although this can also lead to an increased risk of dehydration.
Fat loss largely depends on your energy intake, dietary composition and glycemic index , as well as the type and frequency of exercise you do, not forgetting the influence that your genetic makeup and age have on your metabolic rate.
Challenges of the vegan keto diet
Many people on a vegan keto diet cut out foods like sugar and gluten to reduce inflammation and relieve pressure on already stressed digestive systems.
Others follow this diet to help control certain conditions that cause inflammation. For many people, ketogenic diets can also help balance hormone levels and reduce feelings of hunger.
The real challenges of being vegan and keto can be remedied by taking a multivitamin . Specialists also recommend bringing snacks such as nuts as an easy way to curb the temptation. But still, this diet is not for everyone.
Vegan keto diet, not for everyone
The ketogenic diet is not suitable for everyone , particularly those with type I and II diabetes , kidney damage, pregnant and lactating women , as well as those at risk for heart disease .
To follow a vegan keto, it is advisable to go to a nutritionist who ensures that dietary needs are met and that the person does not put themselves at risk.
However, it is not advisable to follow the diet long term . Some specialists claim that many people regain all the weight they lost during the first year, which is why there is a rebound effect.
Polycystic Ovarian Syndrome (PCOS) and Vegan Keto Diet
If you are a woman suffering from Polycystic Ovarian Syndrome (PCOS) , then it may be worth considering going on a vegan keto diet as it can reduce inflammation , one of the important factors to control in this condition.
Because a ketogenic diet, by its nature, does not increase insulin drastically , many people with PCOS find relief and have balanced insulin levels while on a ketogenic diet. Although it is important to emphasize that everyone’s experience is different. It is always important to speak with a doctor so that they can offer you personalized options.
People with PCOS find that losing weight, even a few pounds, reduces symptoms . The ketogenic diet is also known to improve blood pressure and insulin resistance in women.
When followed in the right way, with medical supervision, a ketogenic diet can be a powerful tool.
Foods that can be included in a vegan keto diet
To follow a vegan keto diet, you can focus on these foods:
- Nuts, seeds, green sprouts and olive oil.
- Whole coconut milk.
- Almond milk.
- Low carb vegetables like zucchini and cauliflower.
- Low carb fruits like strawberries and lemons.
- Cashew cheese, almond butter, and vegan butter.
- Protein sources like vegan protein powder, tofu, and tempeh.
- Almond flour, coconut flour and dark chocolate (85% cocoa).
- Hummus, tamari or coco aminos ( aged organic coconut tree sap mixed with sea salt).
- Dairy-free yogurt.
- Fermented foods such as sauerkraut (white cabbage or lacto-fermented cabbage).
- Collagen-building protein peptides, which is a source of ketogenic proteins.
Tips for Following a Plant-Based Keto Diet
Here are some tips that can help you follow a vegan keto diet:
- Prepare your meals in advance . This way, you are less likely to eat foods that you shouldn’t eat when you’re hungry.
- If you have gluten intolerance or are celiac, you should also eat gluten-free, high-fat vegan foods .
- Find out or find supportive communities that can provide you with more information on the vegan ketogenic diet and recipes. Likewise, it is recommended that your doctor monitor your diet .