How to Make a Ketogenic Diet Plan Work as a Vegan
The ketogenic diet, also known as simply ‘keto’, is a low-carb, high-fat diet plan aimed at changing the way energy is used in your body. By cutting down carbohydrates and consuming more protein and healthy fats, you can significantly improve your health and enjoy a wide range of benefits, including weight loss. But, is the hugely popular keto diet suitable for vegans? If you follow a plant-based diet, you’re probably used to getting a huge percentage of your sustenance from carb-heavy foods such as rice, bread, and pasta. In addition, vegan-friendly alternatives to meat and dairy products tend to be high-carb. So, what can you do? Is it possible to follow a vegan-friendly keto diet? Read on for our top tips.
Tip #1. Stock Up on High-Fat Vegan Foods:
Consuming more heathy fats is essential for success with the ketogenic diets, and the good news for vegans is that there are several great staples to choose from. Some great examples include coconuts, avocados, olives and high-fat nuts, such as macadamia nuts or walnuts. Products made out of these foods, such as high-fat coconut milk, olive oil, and natural nut butters are also great options. A general rule of thumb for a vegan keto diet is to select plant-based foods which are made up of at least 70% healthy, saturated fats and very little net carbs. Calculate the net carbs by subtracting the fiber content from total carbs in any food.
Tip #2. Get Enough Protein:
Getting enough protein is often one of the biggest challenges for following a vegan ketogenic diet. Typically, many of the best plant-based sources of protein are also high in carbohydrates and starches, which make them unsuitable for a keto diet. It’s not uncommon to consume too little protein on a vegan diet, so it’s important that you closely monitor how much you’re getting. Tofu is one of the best vegan sources of protein for anybody following the ketogenic diet, thanks to its low net carbohydrate content. You may also want to consider using vegan protein powder to help increase your intake.
Tip #3. Have a Meal Plan:
Following a vegan diet and lifestyle is easier than ever today, thanks to a wide range of alternative products. You can get anything from vegan burgers and sausages to ice cream or chocolate; because of this, a vegan diet does not always equal a healthy one. If you’re trying to follow the keto diet as a vegan, it’s a good idea to come up with regular meal plans to help you stay on track. You can find several awesome ketogenic vegan recipes online, or substitute animal-derived products such as butter and milk for healthy vegan alternatives. Follow the link for a comprehensive guide to keto diet plans.
Tip #4. Consider Taking Supplements:
It’s important to bear in mind that whilst a plant-based diet can be the best way of life for many people, others simply do not respond well. If you are dedicated to following a vegan diet, it’s important to take extra steps to ensure that you make up for any nutritional deficiencies. Vitamin B12, for example, is usually deficient in a vegan diet and may need to be made up for in supplement form.
If you are looking to follow the ketogenic diet after reading this article, we’d love to hear from you in the comments!