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We’ve all heard of the success, movie stars, athletes, and fitness icons have had with a ketogenic diet, but what if you are a vegan? Is it possible to combine the two? This dynamic duo sounds like a nasty divorce before the wedding vows have even been completed!
Most ketogenic diets rely heavily on meat, dairy, and eggs. Meat, dairy, and eggs are always ON the plate! Veganism is all about the welfare of the animals, anti-cruelty, and compassion. Meat, dairy, and eggs are always OFF the plate! So how could a keto-vegan dieter even survive with successful results? It might just be easier than you think! So let’s get started with the basics.
Table of Contents
What is a keto diet?
Keto is short for ketogenic. Ketogenic diets began as a treatment for epilepsy in the 1920s, but as a bonus side effect, many health benefits occurred. Sustained energy, mental clarity, decreased hunger, increased muscle mass, and insulin regulation improved. Keto speeds up your metabolism which makes it supportive for weight loss. https://health.clevelandclinic.org/what-is-the-keto-diet-and-should-you-try-it/
A ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. This diet forces the body to burn fats rather than carbohydrates. Keto diets minimize carbohydrates while upping your fat intake to get your body to use your fat as a form of energy.
Source: https://en.m.wikipedia.org
For many ketogenic dieters, their food resources depend on
- Meat
- Dairy
- Seafood
- Eggs
Add a whole host of other animal-derived products and you get your daily intake of fats and protein.
Now let’s flip sides to the opposite spectrum of veganism.
A vegan lifestyle is encompassed with plant-based foods. Vegans do not and will not consume or use any animal products in any way, shape, or form if possible.
For many vegans, their diets consist of:
- Vegetables
- Fruits
- Legumes
- Grains
Add a whole host of other plant-based options to meet your dietary needs.
So how do we marry these two for optimal health?
Interestingly enough, there is a common thread. These two seemingly opposing diets cannot only coexist, but thrive!
How can you combine a keto diet with a vegan diet?
By coordinating and embracing the best of both food worlds, the keto-vegan diet can become a lean mean powerhouse lifestyle.
It may seem a bit daunting at first, but it’s a must-do and a big win for your body and your health without sacrificing your compassion for the animals. Ok, we have the basics! What’s next? Common ground! It’s just so much easier than you think. Let’s start with some great sources of plant-based protein!
Protein power
- Nuts
- Seitan
- Tempeh
- Nut Butters
- Coconut
- Spirulina
- Seeds
- Vegan Sourced Protein Powder
- Tofu
Too many people are afraid of these perfect protein products that they haven’t heard of or don’t know what to do with. Nuts, coconut, and seeds are easy and understandable, but what about the others? Seitan is made from vital wheat gluten with the carbs eliminated, leaving a high protein package. Seitan rocks in the keto-vegan world and you can make all sorts of steaks, chik’n, and burgers that are all plant-based with this versatile protein. Along with tempeh, a nutty-flavored soybean product, both are excellent alternatives for even hardcore meat-eaters. Tofu is readily available and the possibilities are endless. Spirulina is a cyanobacterium (blue-green algae) that has been consumed for centuries due to its high nutritional value. You can find spirulina at your local health food store and online. Vegan protein powder can be found in nutritional stores, online, health food outlets, and grocery stores. These are all super proteins in the keto-vegan society!
Now that we’ve covered the protein department, how are the healthy fats stacking up?
Healthy fats
- Olive Oil
- Avocados
- Most Nuts
- Most Seeds
- Olives
The list goes on and on for healthy plant-based fats!
Vegetables and fruits
Most vegetables are full steam ahead except starchy, carb-loaded ones.
Fruits are somewhat limited but there are many tasty choices that are optimal for your health.
- Strawberries
- Lettuce
- Cucumbers
- Tomatoes
- Mushrooms
- Cabbage
- Leafy Greens
- Jack Fruit
- Avocados
- Onions
- Garlic
- Watermelon
- Green Beans
- Raspberries
A whole host of favorite vegan foods to satisfy your every nutritional need is possible with a keto plant-based diet.
Sounds like we have more of a wide variety of nutritious foods to eat than we first thought.
Use herbs, spices, and most condiments for additional flavor. Fermented foods are a great choice. Nut flours can be swapped out with traditional wheat flour if you’re craving carbohydrates.
Having great flavor helpers on hand to compliment your new
found lifestyle and cooking methods make preparing meals easier.
WE HAVE THE DOS! WHAT’S THE DON’TS?
Carb-loaded starchy foods like potatoes, grains, yams, and rice are not approved for successful achievement on the keto-vegan diet. Most fruits, legumes, and some other vegetables are also too high in sugar/starch/carbohydrate amounts!
We have the basics dialed in. We have our understanding, our lists, our dos, and don’ts, but now we are on our own.
What do we do next?
There are plenty of helpful keto-vegan places to visit. Don’t despair if you get confused, stuck, or just plain bored.
What resources are out there?
Use the internet as your inspiration. There is website after website of encouraging keto-vegan material out there. Social Media plays a huge role in promoting our healthy goals. Check out Instagram, Facebook, and Twitter for all the latest and most up to date keto-vegan success stories, information, guidance, recipes, and news. There are even keto-vegan groups out there to turn to for support in your journey.
KEEP YOUR PANTRY STOCKED
A well-stocked pantry makes meal prep much easier and varied. It’s difficult when you open the cupboard and there are just a few lonely cans of vegetables. Hunger and an empty pantry can do major harm to your health goals.
Keep lots of herbs and spices on hand! You can always whip up something out of nothing with a little spice.
Fresh herbs can really add some zing to your taste buds. They are also loaded with a multitude of vitamins and minerals. You can’t go wrong with keeping them stocked up.
Stay ahead of the game.
START AND STAY WITH AN OPEN MIND
Starting a new diet, a new way of life can be intimidating, confusing, and a little overwhelming. Don’t despair. Stay focused and remember how and why you want to make this healthy leap! Your body and your health will thank you by showing you the fantastic rewards of sticking with the keto-vegan way!
Try new recipes. Learn how to cook all over again. Embrace the healthy lifestyle you are now proud to be a part.