Boost Your Health & Lose Weight Naturally: How to Follow a Vegan Ketogenic Diet
We’ve all heard of the ketogenic diet by now. Maybe you’ve even thought of trying it, but the idea of eating a ton of meat puts you off. Yes, me too. But guess what? You can veganize it. And since the keto diet is said to come with a long list of desirable effects, such as a stronger immune system and sustainable weight loss, it is certainly one to try… especially at a time when we all want to strengthen our health.
In this article, you’ll learn how to follow a vegan ketogenic diet. I’ll share how it works, the proven health benefits, and tips to help you get started today.
Ketogenic, But Better
The father of ketogenic diets was the Atkin’s diet. It became widely popular in the 90’s by announcing you could lose weight while gorging on meat, cheese and cream. What’s not to love? Ah yes: the increased risk of disease, the cruelty to animals and devastation for the planet. Keto diets, whether Atkin’s or modern, “cleaner” versions, may be attractive to begin with, but quickly become unsustainable for both your health and the environment.
Meat, after all, comes with a health warning. Back in 2015, the World Health Organization’s Meat & Cancer report linked red meat with an increased risk of cancer. Meat also comes with an environmental risk. Experts have been clear: if we keep farming animals for food at the current rate, we will destroy our planet. Both points make a “traditional” keto diet quite simply a bad idea. The alternative? Well, according to many reports, including ones by the United Nations, a plant-based diet is the only way to sustainably feed ourselves for the future and protect the planet from the worst effects of global warming.
A better ketogenic diet would be one that combines the weight-loss benefits of a high-fat-low-carb diet with the planet-friendly impact of a vegan diet. Vegan ketogenic - but is it possible? The answer is yes.
Ketogenic Diet: How Does it Work?
When you follow a keto diet, you limit the amount of carbohydrates you eat so that you get your body into a state of ketosis. This term refers to your body changing to a different source of fuel - from glucose to ketones.
Ordinarily, your body gets its energy mainly from glucose, which is produced when your body breaks down carbs.
The keto diet restricts how many carbohydrates you eat and therefore forces the body to find another energy source: fat. When there is no glucose available for fuel, your body breaks down fats into fatty acids, and then fatty acids into ketones, which it can then use as energy.
Losing Weight on a Ketogenic Diet
Cast your mind back to most diets. Fat is not allowed, while carbohydrates are. The result is an excess of glucose in your system. To balance that out - in other words, to remove that glucose from your bloodstream - your pancreas releases insulin, a hormone that moves glucose into your cells so they can use it as energy. But insulin has another role: fat storage. Any glucose that isn’t immediately needed gets sent to your fat cells. Result: weight gain.
On a low carbohydrate diet like vegan keto, the opposite is true. Your body has to use fat for energy, which means it also burns your existing body fat. The result: almost effortless weight loss. This is supported by science. A comprehensive review of studies published by the British Journal of Nutrition concluded that ketogenic diets are more effective for weight loss than low-fat diets.
Finally, a vegan ketogenic diet excludes many of the main culprits when it comes to weight gain, such as sugar, refined carbohydrates, fizzy drinks, and fast food in general.
Your Health on a Vegan Ketogenic Diet
But let’s face it, it isn’t all about weight. Unlike fad diets, the vegan ketogenic diet has a positive impact on your overall health.
Despite the fact it is high in fat, which might lead you to conclude that this is not a heart-healthy option, studies show that it reduces blood pressure and blood triglycerides, two risk factors in heart disease.
Eating a vegan ketogenic diet could also help rebalance your hormones. Remember insulin? Scientists call it the master hormone, because it affects many other hormones in your body. If you eat a high carb diet, your insulin levels fluctuate wildly, which disrupts how other hormones work in the body. And this leads to all sorts of hormone-related problems, such as polycystic ovary syndrome (PCOS), pre-menstrual syndrome (PMS), painful periods, and mood swings.
Since you eat fewer carbohydrates on a ketogenic diet, your insulin levels stay stable, which can help rebalance your hormones and improve menstrual symptoms.
The combination of veganism and ketogenic diet is a powerful formula for rebooting your health, because you are bringing together the healing potential of plants and the health potential of keto.
The studies observing the effects of a plant-based diet on overall wellbeing are clear. Antioxidants and phytonutrients lower inflammation, fight oxidation and support your immune system; fiber keeps your digestive system in tip top condition and helps balance your blood sugar and insulin levels; and healthy plant fats boost your brain function and metabolism. As a result, you lower your risk of chronic diseases like obesity, diabetes, cancer, Alzheimer’s and autoimmune conditions.
How to Follow a Vegan Ketogenic Diet
So, how can you put a vegan ketogenic diet into practice and experience the benefits for yourself? Many people think it is super restrictive and very complicated. In fact, it’s rather simple: avoid certain foods, and include others.
Vegan ketogenic diet rules:
• No animal products (goes without saying!)
• Eat fewer than 50g of carbohydrates per day
• Include plenty of low-carb vegetables
• Aim for at least 70% of your calories to come from plant fats
• Aim for at least 25% of your calories to come from plant proteins
You can also try a milder version of this, or ease into it. For example, being less strict on the number of carbs whilst not going overboard on the plant-fats front. While this won’t result in ketosis, you will still be getting the benefits of a plant-based diet that’s packed with nutrients and free from the worst health offenders (processed foods and refined sugar).
Foods to avoid on a vegan keto diet:
• Fruits and dried fruits (bananas, oranges, mango, kiwi, apples, dates...)
• Sugar (cane sugar, agave syrup, date syrup, maple syrup, honey…)
• Grains (bread, pasta, rice, couscous, wheat, spelt…)
• Root vegetables (sweet potatoes, potatoes, beetroot, celeriac, carrots…)
• Beans and legumes (chickpeas, butter beans, lentils, black beans, split peas…)
Foods to eat on a vegan keto diet:
Plant sources of fat:
• Oils, for example:
o Olive oil
o Coconut oil
o Avocado oil
o Hemp oil
• Nuts & seeds, for example:
o Pecans
o Walnuts
o Brazil nuts
o Pumpkin seeds
o Flax seeds
o Chia seeds
o Hemp seeds
• High fat vegan dairy alternatives, for example:
o Coconut milk
o Coconut cream
o Coconut yogurt*
o Fermented vegan cheese*
Plant sources of protein:
• Tempeh
• Tofu
• Other plant-based meat alternatives*
• Nuts & seeds (contain both fat and protein)
Keto-friendly vegetables and fruits:
• Avocado
• Mushrooms (portobello, shitake, oyster mushrooms…)
• Leafy greens (kale, spinach, chard, cavolo nero…)
• Above ground veg (zucchini, broccoli, cauliflower…)
• Sea vegetables (kombu, dulse, kelp, nori…)
• Fermented foods (sauerkraut*, kimchi*)
• Berries (cranberries, raspberries, blueberries…)
Keto-friendly sweeteners:
• Stevia*
• Erythritol*
*Check the label for exact amount of carbs as brands may vary. Avoid any products containing added sugar.
As you can see, a vegan ketogenic diet is not as restrictive as you might have feared. In fact, there’s a variety of foods for you to enjoy. The catch is that you have to cook your meals from scratch - however, with a little planning, this can be quick and easy. I will share some vegan-keto-friendly recipes with you soon!
Will You Try Vegan Keto?
Now that you know the basics of a vegan ketogenic diet and its potential to deliver wellness and weight loss, will you give it a try? Let me know if you do!