Vegan Keto Diet- A Complete Guide – Recipes, Tips & Ideas

The popularity of the vegan diet has continued to increase in recent years. Many people are choosing to go vegan for health, environmental or ethical reasons. When it is done in the right way, the user benefits from a hoard of health benefits such as better control of blood sugar among others.

Everything requires a little effort and sacrifice for its success and going vegan will most definitely require some effort. The transition may be daunting but with a little effort, you will successfully switch to a vegan diet. The initial step in going vegan is crowding animal products out instead of cutting them out.

You will have to research on new foods and luckily, the internet has millions if not billions of new delicacies. When you identify a new delicious meal, it will steer your effort towards pushing animal meals further from you.

Cultivating the habit of seeking out new delicious vegan meals will eventually help you go completely vegan. However, an exclusively vegan diet may be associated with nutritional deficiencies.

Luckily, a lot of research has been conducted on this field and the vegan keto is what you need to reap out the full benefits of vegan ketogenic diet plan. Surviving without root veg, grains or sweeteners might be challenging but it is worth your time and effort. Doing keto as a vegan diet plan is possible and many people have successfully done it.

Those who have tried it have lived to tell the tale of how the diet has helped them stabilize their blood sugar, build and maintain body muscles and lose body fats. It also helps reduce the severity of ailments like polycystic ovary syndrome, Alzheimer’s disease, epilepsy, obesity, diabetes and diverse kinds of cancer.

What Is the Vegan Keto Diet?

A vegan keto diet is simply defined as a diet that is free of fowl flesh, fish and meat that helps in keeping in check the amount of carbohydrates taken into the body.

Adopting a vegan keto diet helps improve an individual’s health decrease the abuse of animals and reduce carbon footprint while at the same time helping one reap the full benefits of a keto diet. This type of diet contains moderate proteins, high fat, and low carbs.

To achieve this, one must reduce the intake of carbs with 50 grams every day. This allows the body to reach ketosis and maintain it. Ketosis refers to a state where the body’s metabolic process switches to burning fats stored in the body for energy rather than glucose.

Keto dieters must be aware that fats cover about 75% of all the meals taken. Essentially, the keto dieters are required to turn to products that contain high amounts of fats such as full-fat dairy, butter, and meat. However, vegans, as well as those on plants' diet, can follow the keto diet.

Features of the Vegan Keto Diet

Keto diet for vegans involves the consumption of plant-based foods while avoiding animal-based foods like dairy, eggs, poultry, and meat. Grains, fruits, and vegetables constitute a vegan’s diet plan. To reach ketosis, vegans will have to rely on plants with high-fat content like nuts, seeds, avocados, and coconut oil.

Advantages of Following This as Opposed to a Straight Keto Diet

If strictly followed, the vegan keto diet has numerous advantages in comparison with the straight keto diet. Everyone’s goal is to have good health and sticking to a vegan keto meal plan can ensure it.

Moreover, it does not only focus on making the health better but also ensuring that the environment remains healthy and un-defiled.

Improves Sleep

The keto vegan diet is known for its ability to revert insomnia into smooth slumbers that everyone longs for. With adequate sleep at night, you will be able to be alert over the day and smoothly work through your daily activities. The increase of good fats in the body and the reduction of carbs tend to change the sleeping patterns. Studies indicate that a vegan keto diet affects the production of adenosine, a chemical that acts as a sleep regulator.

Hormone Stabilization

Achieving ketosis ensures that the body does not become chaotic due to hormonal imbalances. The diet ensures that there is little sugar in the foods taken hence making it possible to lower the amount of insulin produced by the body. Moreover, ketosis lowers the level of leptin hence making it possible to regulate eating habits. In women, this diet helps regulate thyroid, progesterone and pituitary glands all which aid in infertility prevention.

Improving Vision

Keto vegan diet aids in the prevention of glaucoma and cataracts diseases associated with blindness and poor vision. This diet prevents the degeneration of cells and provides retinal cells with good health. Its ability to prevent diabetes also ensures the control of glaucoma. People who are already suffering from the disease can have their vision improved because the diet slows down the advancement of the ailment.

Fights Against Cancer

A vegan keto meal plan fights against some certain types of cancer. The ongoing fight against cancer has seen the introduction of numerous treatments most of which are full of dangerous side effects.

However, scientists have discovered that the maintenance of good metabolic functions leads to the achievement of a great milestone in the control of cancer.

According to research, sugars in the body nourish cancer cells leading to its propagation. Vegan keto diet makes this impossible by reducing the amount of sugars in the body. It has been discovered that fewer carbs in the body lead to the starvation of cancer cells.

It also slows the growth of brain tumors and reduces the chances of the return of several breast cancers.

Fighting and Prevention of Obesity and Diabetes

One of the best ways to fight diabetes is following a healthy diet. Vegan keto recipes ensure that you always take healthy meals and effectively reduce diabetes medication.

A vegan keto diet plan reduces the risk of contracting diabetes. 

By ensuring a diet that is sugar-free and limiting the intake of carbohydrates, blood sugar levels are significantly lowered.

Those suffering from diabetes can have the ailment controlled or eliminated by adhering to a keto diet plan.

This is because by ensuring a lower intake of blood sugar, the daily insulin dosage is lowered, and the medication can be completed in only a few weeks.

Lower carbohydrates in the body allow weight loss and maintenance of the weight that a person wants.

This method is even faster than other programs aimed at weight loss. It also allows for the loss of fats and calories by aiding their burning due to high metabolism.

Lower Risk of Developing Heart Disease

Unhealthy, obesity and lack or less exercise aids in increasing the risk of developing heart disease. This condition is one of the major causes of death globally.

Numerous other health issues are associated factors. Huge amounts of fats in the body are associated with heart disease.

However, taking good fats provides an individual with great health benefits for a long time. Keto vegan diet boosts the body’s cardiac activity while at the same time lowering fat molecules and triglycerides associated with heart diseases.

The benefits of the keto diet are immeasurable. It is said to improve an individual’s cognitive health, provide good stomach and gut health, provides the body with energy to perform daily activities and nourishes the skin. Moreover, it ensures environmental conservation and preservation of animal life.

Related: How To Lower Cholesterol On Keto – Conclusive Results!

Tips on Following A Vegan Keto Diet for Beginners

Keto diet beginners first need to know the types of vegan diets that are available.

Junk-food vegan diet- this is the kind of vegan diet based on vegan foods that have been heavily processed, vegan desserts, cheese, and mock meat.

Thrive diet - refers to the kind of diet composed of vegan food that has been minimally cooked under low temperatures or raw vegan foods.

Raw till 4- This diet involves consuming plant meals that have been cooked as dinner while the consumption of raw vegan is done until 4 p.m. This kind low-fat diet is inspired by starch solution and 80/10/10.

The starch solution – this kind of focuses on foods rich in starch like corn, rice, and potatoes rather than taking fruits. This kind of diet is similar to 80/10/10

Going Vegan by Crowding

Crowding is the best way to go vegan. Instead of cutting the animal products instantly from the diet, you are supposed to crowd them by replacing them gradually with vegan foods.

Research is required to identify new vegan meals that you can include in your diet. With time, you will have enough meals to consume without turning to animal products.

Trying new foods at every opportunity that you get is very necessary for having a vegan keto food list.

How Fast You Should Go

Since discovering new foods is part of the things you should be aware of when going vegan, you control the pace at which you go. How slow or fast you go is your choice.

Most certainly, going vegan at once might not be the best option. However, it depends on your comfort. Some will go vegan within a day while the others will take months or years to fully go vegan.

However, the approach taken depends on whether it makes the transition comfortable and easy. You can also make use of any stepping-stone at your disposal because the main objective is not just to go vegan but to be in it for a long time.

You also want to have access to foods that will always interest you which creates the essence of making good choices.

Dipping Your Toe

The thought of being completely vegan can be intimidating. If it becomes complex to have 100% commitment to the vegan diet plan, consider following the available steps that will aid your transition to the vegan world.

The approach of Vegan Before 6:00 by Mark Bittman is a good way to start. It involves consuming a vegan diet from the morning throughout the day.

You can then consume what you want for supper and the rest of the evening. This approach can help you with at least 50% of the transition to becoming a complete vegan.

Even if you are unable to go completely vegan, you will be consuming more vegan and fewer animal products than most people.

Consider A Temporary Commitment

Going vegan might sound so easy. However, you might not be ready to be fully committed to it as a long-time thing. You can try the diet for a few weeks and to ascertain how it feels.

Making this a habit will help create a long-lasting endurance to the new diet. This will help you to evaluate how a change of lifestyle to a vegan diet works out for you. Every time you try, it becomes easier to adapt to the vegan diet.

The Foods to Consume

As a starter, you might not know the nature of food to consume. Going vegan means that you will have to avoid animal products like meat, eggs, and milk.

Moreover, you will be required to avoid things like gelatin, sugary drinks, condiments, sweeteners, starchy foods, alcohol, grains, and fruits. Instead, consume foods like avocados, vegetables, coconut products, berries, tofu, nuts, seeds, oils, and vegan cheese.

Tips on Following A Vegan Keto Diet Long Term

If you have already been introduced to the vegan keto diet, you need to be acquainted with how you will follow the diet long term.

Make sure that the amount of carbohydrates that you consume every day do not surpass 35 grams. eliminating the dairy and other animal products such as eggs, dairy, fish, and meat from the diet is necessary. You also need to consume a lot of vegetables with low carbohydrates.

At least 70% of the calories that you get into your body should come from plant-based fats. Supplements are necessary to boost the amount of nutrients that you are not getting from plant-based products.

Consider looking for supplements like taurine, zinc, iron EPA, DHA, B6, B12, and D3. Integrate the use of a keto calculator. It helps you know the amount of proteins, carbs, and fats that you need to consume every day to meet your goals.

Types of Foods That You Consume on A Vegan Keto Diet and Stay in Ketosis

To stay in ketosis, you will have to consume a variety of plant-based products that will provide you with the good fat necessary for a breakdown. You need to know the nature of the foods that you should consume.

Consume coconut products such as unsweetened coconut, coconut cream, and full-fat coconut milk. You also need oils like avocado oil, MCT oil, coconut oil, nut oil, and olive oil. Nuts and seeds such as pumpkin seeds, macadamia nuts, chia seeds, hemp seeds, walnuts, Brazil nuts, and almonds are necessary.

Related: Check out my recommended MCT Oils to get the most out of your Keto diet

Seed and nut butter such as cashew butter, sunflower butter, almond butter, and peanut butter should also be integrated into the diet.

You need non-starch vegetables such as mushrooms, peppers, cauliflower, broccoli, zucchini, and leafy greens. Moreover, vegan protein sources such as tempeh and full-fat tofu are critical to your body.

Meals like vegan full fat which include vegan cream cheese, vegan butter, coconut yogurt and cashew cheese can help you a great deal. Also, consider avocado meals such as guacamole and whole avocados.

Berries such as strawberries, raspberries, blackberries, and blueberries are also necessary to complete the diet.

A keto diet will not be complete if condiments such as spices, pepper, lemon juice, salt, nutritional yeast and fresh herbs are not included. Whole foods should be the source of calories rather than over-relying on the vegan foods that have been highly processed.

Recipes for Vegan Keto Foods

Vegan keto recipes are divided into breakfast, lunch, and supper to give you ideas on great tasting Vegan keto recipes.

Vegan Keto Breakfasts

Trying to figure the nature of vegan keto breakfast to put on the table can be painful. This is because before you get used to the diet, you will have to do a lot of thinking in the morning to know what exactly to have for breakfast. Curried tofu scramble can be a good start. You can also try a green smoothie bowl and berry cauliflower topped with granola, strawberries and hemp seeds. Other recipes may include low carb maple oatmeal without oats.

Vegan Keto Lunch

During lunch hour, you can try some triple green kale salad, avocado tomato arugula salad, Asian ginger slaw, easy broccoli fried rice, tomato mushroom spaghetti squash, and triple green kale salad.

Vegan Keto Dinner Recipes

For supper, you can take some roasted cauliflower tofu tacos, spicy Thai cauliflower soup, instant pot whole roasted Indian masala cauliflower, zucchini noodles with tomatoes and hemp pesto or low-carb cauliflower fried rice,

One-Week Vegan Keto Meal Plan

The vegan diet in some instances may be very restrictive. However, the use of ingredients can help you in coming up with many meals.

Monday 

Breakfast: you can take some keto porridge that has some shredded and unsweetened coconut, chia seeds, ground flaxseeds or full-fat coconut milk

Lunch: you can take some vegan soup together with vegan cream.

Supper: tofu and stir fry cauliflower rice.

Tuesday

Breakfast: A scramble of tofu, avocados, and vegan cheese

Lunch: vegan cheese and walnut chili together with Zucchi noodles

Supper: some sliced avocados with vegan cheese and vegan walnut

Wednesday

Breakfast: some sliced almonds topping full-fat coconut milk taken with chia pudding

Lunch: cauliflower soup and creamy coconut

Supper: Vegan alfredo sauce and mushrooms with shirataki noodles

Thursday 

Breakfast: unsweetened shredded coconut, seeds, nuts, and full-fat coconut yogurt.

Lunch: coconut curry, vegetable, and tofu

Supper: vegan cheese, non-starchy vegetables, and cauliflower crust pizza.

Friday

Breakfast: a scramble of spinach, mushroom, vegan cheese and tofu.

Lunch: an avocado dressing on tofu salad and vegetables

Supper: vegan cheese and lasagna from eggplant cheese

Saturday

Breakfast: a vegan keto smoothie made up of vegan protein powder, cocoa powder, almond butter, and full-fat coconut.

Lunch: an avocado dressing on tofu salad and vegetables

Supper: some fried rice with cauliflower.

Sunday 

Breakfast: chia pudding of coconut almond.

Lunch: a salad of pumpkin seeds, non-starchy vegetables, vegan cheese, and tempeh avocado.

Supper: Cheese with mac and vegan cauliflower.

List of Keto Snacks

When is comes to things that will ruin your diet, snacking often is the biggest cause.  So it's crucial you eat the right snacks and below is a short list of snacks that will keep you in Ketosis while following a Vegan diet. 
  • Sliced bell pepper and guacamole
  • Roasted pumpkin seeds
  • Cocoa smoothie and coconut milk
  • Dried coconut flakes
  • Coconut bars
  • A bomb of coconut fat
  • Coconut cream with berries
  • Tots of cauliflower tater

List of Keto Broths

  • Bone broth
  • Keto broth vanilla
  • Keto broth chocolate

The Best Exercise to Do When on A Vegan Keto Diet

Stability Exercise: This refers to the body control and core training to provide the body with balance and support to the alignment.

Flexibility Exercise: It is a form of exercise involving stretching and yoga to increase the motion range and to provide support to the soft tissues.

Anaerobic Exercise: It refers to a short duration of HIIT and weightlifting. It allows the burning of carbohydrates.

Aerobic Exercise: It is termed as cardio exercise. A lower intensity exercise allows the burning of fats and especially when practiced in a steady state.

Related: Learn About Keto Diet And Exercise: A Complete Plan for Everyone

What Not to Do When on The Vegan Keto Diet

When on the vegan keto diet, you should avoid taking alcohol. You should also avoid taking animal products if you wish to get the best results. Grains and starches, sugary drinks and sweeteners should also be avoided.

Summary

Information concerning vegan keto has largely been manipulated since many online sources have versions of their own. However, if you are torn between vegan vs keto, the best option is determined by the nature of output that you want.

 All you need to know is that if a vegan keto diet is taken well by avoiding animal products, high starch foods and sweeteners then it will be easy to get the required results. You only have to try it out and things will get easier with time. Essentially, you will start reaping a hoard of health and environmental benefits.



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