The Easily Benefits Of Carb Restriction, Plant Foods, And More

Last updated on August 22, 2022

What Is the Vegan Keto Diet?

Vegans can reach ketosis by relying on high-fat, plant-based products like avocados, seeds, and nuts, coconut oil. The vegan keto diet is a low-carb, high-fat, moderate-protein diet that excludes all animal-based foods.

Foods to eat on a vegan keto diet Foods to avoid on a vegan keto diet Vegan Keto Breakfast

Keto diet bases are: 

The keto program recommends a diet that is low on carbs, moderate on protein, and high in fat.
Carbohydrates avoidance is the most significant adaptation of people who initiate a keto diet.

Following a diet keto menu, We know that Ketogenic diets have also been shown to reduce heart disease risk factors, including high triglycerides, blood pressure, and “bad” LDL cholesterol.

What is  Ketosis?  

Ketosis is a metabolic process in which your body burns fat for fuel instead of glucose.

What about Vegan people?  Can they prepare and have a vegan keto food list?

People on a vegan diet consume only plant-based foods, such as vegetables, fruits, and grains, and avoid animal-based foods like meat, poultry, eggs, and dairy. 

Following a vegan diet has been shown to lower the risk of chronic health conditions, such as heart disease, diabetes, and certain cancers.

Regarding the question, The answer is Yes, Vegans can reach ketosis by relying on high-fat, plant-based products like coconut oil, avocados, seeds, and nuts.

Therefore we can define that, The vegan keto diet as a low-carb, high-fat, moderate-protein diet that excludes all animal-based foods.

Foods to eat on a vegan keto diet (Vegan Keto Food List)

• Vegan protein sources: Full-fat tofu
• Vegan full-fat “dairy”: Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.
• Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, and mushrooms.
• Avocados: Whole avocados, guacamole.
• Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut.
• Oils: Olive oil, nut oil, coconut oil, avocado oil.
• Nuts and seeds: Chia seeds, Almonds, Brazil nuts,  pumpkin seeds.
• Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter.
• Berries: Blueberries, blackberries, raspberries, and strawberries
• Condiments: fresh herbs, lemon juice, salt, pepper, spices.

Foods to avoid on a vegan keto diet

Here are examples of foods that should be significantly avoided and /or reduced in a diet keto menu:

• Meat and poultry: Beef, turkey, chicken, pork
• Seafood: Fish, shrimp, clams, mussels
• Eggs: Egg whites and egg yolks
• Beans and legumes: Black beans, chickpeas, kidney beans
• Low-fat diet foods: Low-fat foods tend to be high in added sugar.
• Highly processed foods: Limit packaged foods and increase whole, unprocessed foods
• Grains and starches: Cereal, bread, baked goods, rice, pasta, grains.
• Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk.
• Sweeteners: Brown sugar, white sugar, agave, maple syrup.
• Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.
• Fruits: Small portions of certain fruits like berries are allowed.
• High-carb alcoholic beverages: Beer, sweetened cocktails, wine.

Recommendations:

• A vegan keto diet can be followed with careful planning.
• Vegan keto dieters should get their calories from whole, unprocessed foods while avoiding highly processed vegan foods.
• Take care of nutrient deficiencies, especially protein, vitamin D, calcium, iron, and zinc. Low-carb vegans may also have a more difficult time getting the right amounts of omega-3 fatty acids.
• Vitamin D helps keep your bones strong and your immune system healthy, among other things.

Vegan Keto Breakfast

Vegan Keto Breakfast Recipes 

CITRUS KETO GREEN SMOOTHIE: This refreshing low-carb citrus keto green smoothie will tickle your tastebuds and help boost your energy levels for a productive day.

8 oz milk of choice

1 scoop Perfect Keto Micronutrients Greens Powder
1 tbsp Perfect Keto C8 MCT oil
1 tsp orange zest
1 tablespoon lemon juice
1 tablespoon lime juice
1 handful ice
1 handful of spinach (if desired)

INSTRUCTIONS
Add all ingredients to a high-speed blender and mix on high until smooth.

KETO FRUIT SALAD 

This low-carb fruit salad is so light and refreshing and perfect for those wanting to enjoy fruit salad but trying to stay low carb/keto. This delicious recipe is made with low-carb fruits, cucumber, coconut flakes, mint, lime, and just a touch of extra sweetness from stevia. All the fresh, fruity flavor without the carbs!

INGREDIENTS

• 3 starfruit, sliced and seeds removed
• 1 medium English cucumber, diced
• 1 ½ cup blueberries
• 1 cup raspberries
• 1 cup mint leaves, loosely packed
• ½ cup flaked unsweetened coconut
• ¼ cup fresh lime juice (juice of about 3 limes)
• ¼ tsp liquid stevia* (omit for Whole30)
• 2 pinches of fine sea salt

INSTRUCTIONS

• Add 3 sliced starfruit, 1 medium diced cucumber, 1 ½ cups blueberries, 1 cup raspberries, 1 cup mint leaves, and ½ cup coconut flakes to a large bowl.
• In a small mixing bowl, combine ¼ cup lime juice, ¼ tsp liquid stevia, and 2 pinches sea salt. Whisk until salt dissolves. 
• Pour lime dressing over the fruit salad and gently toss to coat. 
• Serve immediately or refrigerate until ready to serve. If waiting to serve, reserve raspberries and add them just before serving.

Author: Kit Prep Time: 10 minutes Cook Time: 0 minutes Total Time: 10 minutes Yield: 4 servings 1x Category: Side Dish, Salad

Source & Credits:

https://kitskitchen.com/keto-fruit-salad/

https://perfectketo.com/vegan-keto-recipes/

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