From natureworldnews.com
While the search for a perfectly shaped body has been the ultimate quest (for women in particular) for many years, this trend has waned somewhat over the last few years as health and wellness have become more important, particularly among Millennials and Gen Z.
At the same time, there is an increasing awareness that the earth is suffering with the advances in technology, plastics, CO2 emissions and the general day-to-day "necessities" of modern life. The cost of living has increased dramatically, but the cost to our planet is far greater.
Many people still search for the perfect diet, one that is sustainable for them and equally as sustainable for the existence of our planet.
Unfortunately, the two don't always go together. Is there a perfect answer and does it lie in our diet?
What is Vegan Keto?
This way of eating combines veganism with the popular ketogenic diet.
The reason for going vegan can be twofold, with a foundation in ethics and the potential of eating healthily and sustainably for ourselves and the planet. The vegan movement believes in protecting the environment and cutting out the over-production of meat and meat-based products, which place a heavy burden on our already overloaded planet.
Keto is a lifestyle, just like veganism, and boils down to the food choices you make for a healthy life. Although it is best known for weight loss, keto can also be beneficial for a wide range of illnesses and conditions, as explained by PlanKetogenic.
With careful planning, you can combine these two approaches for a diet you can easily maintain and feel content with, both ethically and physically.
So, putting the two together, let's see how it works:
How to Plan a Plant-Based Keto Diet
In a nutshell, the vegan keto diet is low carb, high fat, moderate protein intake that banishes all animal-source foods, including meat, fish, eggs, and dairy.
The ideal combination for keto, is around 70-80% fat, 20% protein, and 5-10% carbs. Your carb intake is very low, so your body changes to burning fat for energy (ketosis). That's why eating lots of the right types of fats is key.
Where does all the healthy fat come from?
You can achieve ketosis by consuming high-fat vegan foods such as:
avocados
nuts (almonds, pistachios, walnuts, pecans)
seeds (chia, flax, sunflower)
certain vegetable oils (extra virgin olive oil, coconut oil)
natural nut butters (almond, peanuts)
These contain 'good' fats, not 'bad' fats! Cacao nibs are also a great addition!
Planning your new diet is very important - not just in content, but making your food look attractive on the plate. Use colourful vegetables, fruit, and plenty of herbs to bring both flavour and aroma.
Other healthy foods to include in your diet are:
Non-starchy vegetables (leafy greens, Brussels sprouts, broccoli, peppers, cauliflower, mushrooms, eggplant)
Vegan protein sources (tempeh, tofu, seitan)
Vegan cheeses (cashew cheese)
Berries - but moderate consumption.
Foods to avoid are:
Meat and fish of all types
High-carb foods like bread, pasta, potatoes, rice, corn, sugar, honey
Ultra-processed foods like cookies, cakes, chips
Meatless keto meal ideas
To paint a clearer picture, here are some ideas for vegan keto meals to help you on your way, with a specific focus on essential vitamins and nutrients:
Low carb vegan keto breakfast
Vegan keto smoothie with full fat coconut milk, almond butter, cocoa powder and pumpkin seeds
This smoothie is high in beneficial fats, more protein than the average leafy green (about 5g per ¼ cup) and vitamins and minerals such as copper, iron, magnesium, potassium, and phosphorus.
Tofu scramble with vegan cheese, spinach, and mushrooms
Tofu contains protein, while spinach is rich in many nutrients, including Vitamin A, Vitamin C, Vitamin K, iron, folate, and potassium. Mushrooms are rich in the B vitamins: riboflavin, niacin, and pantothenic acid, a combination of which is good for heart health, the digestive system, and healthy skin.
Full fat coconut yogurt topped with chopped nuts, seeds, and shredded coconut (unsweetened)
Coconut flesh is highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6, and minerals including calcium, iron, magnesium, phosphorus, magnesium, selenium, and sodium.
Low carb, meat-free, dairy-free lunch
Tofu and vegetable salad with avocado dressing
Tofu here is your main protein provider with avocado providing healthy fats. A selection of keto-approved vegetables can be chopped and added, along with an iron-rich leaf such as arugula.
Zucchini noodles with walnut pesto and vegan cheese
Spiralized zucchini looks like noodles and goes well with grated cheese and a strong, nutty pesto. Walnuts are an excellent source of several vitamins and minerals, and this meal contains copper, folic acid, phosphorus, vitamin B6, manganese and vitamin E. Look on the package for vegan cheese that contains soy protein, nutritional yeast, and nuts, these are the best.
Cauliflower and coconut soup
Delicious and warming for autumn and winter. Versatile and quick to prepare and cook; healthy, heart friendly and contains plenty of antioxidants to combat disease. Contains some protein, low in carbs, low in harmful fats, but rich in iron, fibre, and some vitamins, such as C and K.
Vegan low carb recipes for dinner
Eggplant lasagne with vegan cheese
Eggplant is an excellent source of dietary fibre. It is also a good source of vitamins B1, B6, and potassium. In addition, it is high in the minerals copper, magnesium, and manganese. Rich in taste and satisfying in texture, the eggplant is a good substitute for meat.
Red pepper and walnut chilli with grated vegan cheese and diced avocado
Walnuts provide healthy fats, fibre, vitamins, and minerals. Consuming walnuts is a strong aid to fighting inflammation and keeping your gut healthy.
Spinach and sweet potato curry with roasted peanuts (satay)
Just about everything your body needs is in this curry. With spinach and sweet potato, it contains two of your five-a-day and it's under 400 calories. Low carb, low fat. Make sure to use dry roasted peanuts in moderation.
Keto vegan snacks
There are so many snacks you can make or simply buy from a supermarket and put together. It's good fun trying different snacks such as
cauliflower tater tots
celery sticks with nut butter or vegan cream cheese
almond and coconut bars
homemade coconut fat bombs
guacamole and sliced peppers
Challenges of the vegan keto diet
It is tricky to transfer to a vegan keto diet, but it can be done with careful planning and stocking your kitchen in advance.
Take care to track your macros (carbs, proteins, and fats) and make sure you are getting enough nutrients. If necessary, some people may consider using supplements, allowing for some days with dairy, eggs, and/or fish, or choosing from other styles of ketogenic eating. Each person's journey is different.
The first few days will be the most challenging, so bear this in mind and work through it to reap the benefits. Like any new habit, it becomes easier once you've got some forward momentum.
Experiment with healthy vegan ketogenic foods and have fun!
https://www.natureworldnews.com/articles/48013/20211028/veganism-and-the-keto-diet.htm
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