What can you eat on a vegan keto diet? Fitness Experts Respond | Health
On a vegan keto diet, “what can you eat” is the most asked question, along with “is it possible to mix these two restricted eating practices” because people can choose to follow a keto diet for various reasons. For starters, cutting carbs can help you lose weight fast, increase your blood sugar metabolism, and even prolong your life, but the problem is that a traditional keto diet consists almost entirely of animal products and strongly discourages the use of most fruits and vegetables.
This might seem like a deal breaker if you’re a die-hard vegan (or just can’t stand the taste of meat and dairy), but it doesn’t have to be because following a vegan keto diet doesn’t is certainly not straightforward and will require considerable planning and preparation. You will most likely have to step out of your comfort zone, try new meals, and learn new recipes.
We asked the same question to a few experts and here is what we got. When transitioning to a vegan keto diet, you need to familiarize yourself with plant-based alternative foods. However, with careful planning, vegans can benefit from a ketogenic diet.
In an interview with HT Lifestyle, Vipen Jain, founder of Fitspire, advised, “When following a vegan keto diet, consider looking for healthy plant-based cooking oils, such as olive oil, avocado oil, coconut oil, sunflower oil. To add fat and protein in your diet, instill nuts like almonds, peanuts, Brazil nuts, walnuts. Also include non-starchy vegetables like broccoli, zucchini, leafy greens, Brussels sprouts, cauliflower, peppers, and mushrooms. Condiments include fresh herbs, nutritional yeast, lemon juice, salt, pepper, and spices.
He added: “The most important aspect of this diet is adequate protein intake. As we know that animal products are considered a complete source of protein, but after various researches, plants can also provide a good portion of these important macronutrients that the human body needs. Vegan dairy products like soy milk, almond milk, coconut milk and yogurt, vegan butter, cashew milk and cheese, vegan cream cheese are all high in protein. More importantly, you can even eat fruit on a vegan keto diet, including blackberries, blueberries, raspberries, and strawberries, but it should be eaten in moderation.
According to celebrity chef Akshay Nayyar of Epitome at Juhu, the keto diet for vegans is a weight loss diet for those considering a plant-based diet that is very low in carbohydrates, as well as high in protein and fat. healthy. He revealed that it helps cardiovascular health, but eating well is key to avoiding developing nutritional deficiencies. He suggested, “Generally I recommend around 50-55% fat, 35% protein, and 10% carbs. One of my favorite ingredients is “tempeh” which, compared to tofu, is tastier and is a cake pressed from whole soybeans with a chewy texture and nutty flavor. Using a grain tempeh like barley or millet tempeh can add some fun to your recipes. On top of that, add unsweetened coconut yogurt, generous pats of vegan butter, whole seeds, avocado to your meal plan. To avoid getting bored, incorporate protein and fat with a combination of non-starchy vegetables recommended by the keto diet like bell peppers, broccoli, cauliflower, cucumber, mushrooms, bell peppers, zucchini, etc. . Cook your meals with different oils and fats like coconut oil, olive oil, avocado oil, and nut-based oils. Treat yourself to soy and nut flavored cheeses.
Dibyendu Bindal, CEO and Founder of Mighty Foods, India’s leading brand of ready-to-eat plant-based protein foods, shares, “A vegan keto diet is complex because many of the ingredients traditionally used in vegan foods contain some of carbohydrates. The objective of the two regimes is different. Keto foods, which contain fewer carbohydrates, go well with fat intake. On the other hand, the vegan diet essentially contains more carbohydrates and goes well with less intake of fatty foods. Ketogenic diets focus heavily on the overall macronutrient ratio, while vegan diets are very particular about the types of foods you can eat. Therefore, to maintain a vegan keto diet, it is essential that you reduce your carbohydrate intake and fill the rest with high intakes of fats and adequate vegetable protein. You’ll need to balance the two very thoughtfully, while satisfying cravings and hunger. Peas, moong beans, protein and legumes are ideal choices. In a nutshell, a vegan keto diet combines plant-based foods with extremely low carb intake, and could be a great choice for your overall health and well-being.