Diet we take plays an important role in keeping our overall wellness as well as fitness. However, people across the world consume more tongue-conscious diet instead of a well balanced and nutritious diet. Such decisions result in people becoming obese and face numerous health disorders. In order to facilitate a healthy diet to people, professional dieticians as well as medical experts recommend various diet plans. Among many such formulated and popular diets plans, the Ketogenic (Keto) diet plan is preferred by many, especially the people who are keen on reducing their body weight. Read on for more details about the keto vegan diet plan which is the part of the original keto diet plan.
The history of the keto diet started with Dr. Russell Morse Wilder, in 1923, who has coined the term ‘ketogenic diet’ which creates high levels of ketone bodies in the blood due to additional fat but devoid of carbohydrate. The ketogenic diet offers the best results when followed strictly without skipping the prescribed meals and following the rule of high fats and low carbs. The basic thumb rule of the Keto diet plan is to consume high fats; adequate protein and low carbs until you finally reach the point of satiety. Over the years, the Keto diet plan has been followed by people from all parts of the world.
Later this diet was modified that carries ninety percent of fat, six percent of proteins, and four percent of carb. With the advanced lifestyle and other food-preferences of people, this diet underwent lots of modifications, but not compromising the about said formula. Now it is time for us to know more about the keto vegan diet plan as per the given topic.
What Is A Vegan Keto Diet?
Let us know how the term Vegan works with the ‘keto’ diet. Vegans are the people who eat their diets as vegetarians but also avoid all dairy products and eggs. In fact, these vegans never eat any food that contains the trace of animal ingredients. Hence a keto vegan diet plan provides you to eat high-fat, low-carb menu with devoid of animal products.
Though it looks simple enough in theory, as this exclusive keto diet plan contradicts the main keto of high-fat meat, fish that are staples of the original keto diet. After thorough research and a compromise was achieved in this keto plan for the vegan people. According to a vegan-keto dieter can follow this given below formula:
- Can consume plenty of plant-based fats
- Some amount of plant-based proteins and
- Few carbs are possible.
Now let go further to know some core details of this wonderful vegan-keto diets.
Keto Vegan Diet Plan – Meal Plan
As a beginner for the keto vegan diet plan, a sample diet routine is suggested here. This will give you an idea of how a day eating on this plan could look for you. You can take a high volume of this diet by which you are unlikely to get excess weight. The sample menu for the day is:
- Smoothie made with rice protein powder
- Mixed berries
- MCT oil
- Almond butter
- Chaga tea
- 4 servings tofu
- 3 cups asparagus, baked
- 2 tbsp MCT oil, as dressing
- Salad with:
- green bell pepper
- cremini mushrooms
- chopped onion
- tempeh (100g)
- olive oil
- vegan teriyaki sauce
- red cabbage, chopped
- olive oil
Prepare a similar menu for the other days by using the other recommended veggies and other grains. Make a different menu for each day without any repetition in order to avoid boredom.
Items to eat on a vegan keto diet
When it comes to a vegan keto diet, the list is endless and as a beginner, you can be aware of some of the common items which are given under:
- Coconut products: Full-fat coconut milk, unsweetened coconut, and coconut cream
- Oils: Oils such as coconut oil, avocado oil, MCT oil, and any nut oil
- Nuts & Seeds: Almonds, walnuts, pumpkin seeds
- Vegetables: non-starchy veggies such as leafy greens, sprouts cauliflower, mushrooms
- Berries: Blueberries, raspberries, and strawberries
- Condiments: These include lemon juice, salt, fresh herbs
Vegan Keto diet for health disorders
Vegans who are encountering various health disorders can consult their medical doctors before attempting a keto vegan diet plan for the matter of safety and precautions. In general, the vegans who are having high cholesterol levels or other problems can consider eating some cream cheese rolls with mayonnaise dipping or avocado salad, avocado fruit mayonnaise for lunch on the first day. Avocado salad alone is a good option for lunch with some lettuce and cabbage wraps. Avocado is a Keto friendly fruit and one of the mandatory additions to the Keto diet. They can also have fried beans with tacos and vegetable salad which would be easy for digestion and a ketone body’s formation.
Now that you know some valuable inputs about the keto vegan diet plan, which certainly makes sense for the interested people like you. Undoubtedly, this unique vegan plan is found to be pretty useful for those who are keen to pursue weight loss programs. As a beginner, you need to have great discipline and consistency in order to see the results. If you are planning to reduce your weight in a rapid method, keto vegan plan is right for you. As a beginner, it is time for you to follow this wonderful diet plan for keeping you fit to lead a healthy life according to your preferred lifestyle. When it comes to Vegans, this keto diet plan works wonderfully when followed in the right way!