Why vegan or plant-based keto? Can that even work? Many people who prefer a vegan lifestyle, but still want to lose a few pounds through the keto diet typically ask these questions. Seems impossible to combine two contradicting diet concepts, isn't it? But the ketogenic diet can still be practiced in a vegan way by using plant-based sources of fats, protein and carbohydrates.
This 21-day vegan ketogenic diet plan is filled with simple, easy-to-make, low carb vegan keto recipes you'll love. With over 80 recipes to choose from, weight loss has never tasted so good!
1-ingredient zero carb flax tortillas are ideal for wrapping, rolling, & pairing with Tex-Mex eats! Soft, flexible & scrumptious, they are vegan, oil-free, keto, Paleo, & easy to make.
Registered dietitian Amylee Amos discusses why and how to implement a plant-based ketogenic diet for the prevention and treatment of cognitive diseases.
This 21-day vegan ketogenic diet plan is filled with simple, easy-to-make, low carb vegan keto recipes you'll love. With over 80 recipes to choose from, weight loss has never tasted so good!
As oxymoronic as these two terms may be, it is in fact possible to eat a ketogenic diet and be vegan at the same time. Both eating styles have credible nutrition research behind them that span decades, addressing weight management, type 2 diabetes risk factors and more. Health benefits associated with the vegan diet are attributed to a high dietary fiber content and the wide array of vitamins and minerals from plant-based foods. Whereas health benefits from the ketogenic diet are generally attributed to using fat as fuel and minimizing sugar content, which contribute to its use for treatment of epilepsy, as well as reduction of risk factors related to heart disease and type 2 diabetes.[i],[ii],[iii],[iv] Vegan Keto Diet Plan So, should you want to capture the benefits of both eating styles, check out this summary for blending the two. People following a vegan diet eat only plant-based foods for many reasons including animal welfare, as well as to limit animal-based fats and cholesterol in the diet. This type of dietary focus excludes anything of animal origin including: 🥩 Meat 🍤 Fish and shellfish 🥛 Milk, cheese, eggs, butter 🍯 Foods and beverages made with animal by-products (e.g. honey, gelatin) A ketogenic diet is designed by very specific proportions of macronutrients – namely, very low carbohydrate, moderate protein and high fat content. This type of dietary focus forces fat to replace carbohydrate as the body’s primary fuel source. Among the most classic keto diet visuals is a steak, piled high with bacon, fried egg and avocado, no bun, no vegetables, no refined sugars. In truth, however, the balance in this eating plan has come a long way through the years to include all food groups (within strict daily proportions) including the following: Plant and animal-based proteins Low carb vegetables and fruits High fiber grains Healthful fats So, what might you eat to satisfy both the vegan and keto-friendly diet? Here are some ideas: The ketogenic diet typically calls for about 20% of calories from protein which, for a vegan, could be sourced from nuts, nut butters, seeds, beans, tofu, tempeh, high-protein grains and protein-containing vegetables. While vegans might be less inclined to “beef”-up the fat in their diet, ketogenesis calls for ~75% of calories from fat. On the vegan spectrum, this would likely include plant-based oils, avocados, olives, coconut, nuts and nut butters. Reducing carbs to less than 5% would require a focus on low-carb vegetables and fruits and high fiber beans to meet calorie needs, but not exceed carb allowances. Sample Menu* Breakfast A HighKey Soft Baked Banana Bread Breakfast Biscuit Lunch Salad loaded with leafy greens, sprouts Tofu or tempeh-based chicken substitute Sesame seed sprinkles Small scoop of quinoa (1/4 cup or less depending on your macro needs) Dressing made with soy sauce and oils such as olive, avocado, coconut, sesame Salt, pepper or other seasonings Snack Trail mix with nuts, seeds, toasted coconut, small amount of dried fruit Dinner Shirataki noodles Stir-fried low-carb vegetables (e.g., eggplant, Brussels sprouts, cauliflower, mushrooms) Salted and seasoned edamame Cooked with oil Dressed with a blend of sesame oil, ponzu sauce *Reminder, this sample menu is an example of what a vegan keto day of eating could look like. Everyone's macro splits and caloric intake are different so feel free to modify this plan to fit your needs. Hmmm… just drafting that meal plan has queued my appetite! Maybe it’s just the foodie nerd in me, but as a registered dietitian, I am fascinated with the myriad ways we can approach nourishing our bodies, while adhering to a variety of dietary restrictions that have evidence-based health benefits. That said, I’m not sure a vegan-keto combination is for me, but the combination of these two plans may be just what your doctor ordered, which reminds me to say that it would be wise to discuss any restrictive dieting plan with a health professional or a registered dietitian nutritionist to make sure it is right for you, and to ensure you cover all of your basic nutritional needs. Then return here to share a comment or two about your success! Sources [1] Cervenka MD, et al. The impact of the modified Atkins diet on lipid profiles in adults with epilepsy. Nutr Neurosci. 2016;19(3):131-137. [2] Aude YW, et al. The national cholesterol education program diet vs a diet lower in carbohydrates and higher in protein and monounsaturated fat: a randomized trial. Arch Intern Med. 2004 Oct 25;164(19):2141-6. [3] Chiu S. Comparison of the DASH (Dietary Approaches to Stop Hypertension) diet and a higher-fat DASH diet on blood pressure and lipids and lipoproteins: a randomized controlled trial. American Journal of Clinical Nutrition. 2016 ;103(2):341-7. [4] McKenzie AL, et al. A novel intervention including individualized nutritional recommendations reduces hemoglobin A1c level, medication use, and weight in type 2 diabetes. JMIR Diabetes 2017;2(1):e5.
Over 100 AMAZING Keto Vegan Recipes for Weight Loss that are totally delicious! All recipes are gluten-free and sugar-free, too!
Find easy and tasty low-carb vegan breakfast recipes from keto oatmeal anallsd frittata to almond flour waffles, tofu scramble and low-carb granola bars in this article! Additionally, we love making Bliss Balls and wanted to share a version of them here that focuses more on protein and fat.
Why vegan or plant-based keto? Can that even work? Many people who prefer a vegan lifestyle, but still want to lose a few pounds through the keto diet typically ask these questions. Seems impossible to combine two contradicting diet concepts, isn't it? But the ketogenic diet can still be practiced in a vegan way by using plant-based sources of fats, protein and carbohydrates.
Are you interested in trying out a plant-based diet? Our Plant-based meal plan for beginners is a great way to get started!
These Snickerdoodle Protein Cookies are so soft and chewy, packed with protein, only require a few ingredients & are paleo and vegan!
Packed full of vegetables this Homemade Classic French Ratatouille is the perfect Summer recipe! Easy, Plant-Based & Gluten-Free.
Learn how to make vegan yogurt with oat milk and vegan yogurt starter. This creamy and thick oat milk yogurt recipe is so easy! You can enjoy oat yogurt with fruit, honey, and granola, or try it savory with miso butter jammy eggs and toast.
I know you guys love one-pot meals as much as I do! The less the dishes there are to wash in the world, the better. I’ve made it my mission to develop as many one-pot or one-skillet meatless recipes as I possibly can over the years and I’m pretty stoked with the collection I have […]
Looking for an easy and healthy alternative to traditional tortillas? These vegan 2 ingredient almond flour tortillas only require a few minutes to make and are grain-free, gluten-free, keto, Paleo and oil-free. Enjoy them in your favorite wraps, tacos, or as a healthy snack.
14 vegan keto breakfast recipes that'll make your keto vegan breakfast meal plan so easy, whether you want keto comfort food or vegan breakfast on the go.
These Perfect Vegan Pancakes are absolutely AMAZING! Keto, gluten-free, sugar-free. The perfect, healthy & delicious breakfast!
These Mexican inspired cauliflower tacos are full of flavor and incredibly easy to make. With roasted cauliflower, cabbage slaw and a creamy vegan cilantro lime crema, these tacos are bound to impress!
These crispy air fryer cauliflower wings are coated in a spicy sesame garlic sauce. They're easy to make, both vegan and gluten free and the perfect crowd pleasing appetizer.
If you're looking for an easy meal plan to help with your health and weight loss goals, this 7-day raw food diet plan is for you!
Never run out of quick and easy plant-based meal recipes for breakfast, lunch, or dinner ready in under 30 minutes!
Whether you follow a vegan, vegetarian, plant-based, and/or gluten-free diet, these quinoa recipes are delicious, filling and great for weight loss!
This Dairy Free Cilantro Lime dressing is quick to make and made with a few simple plant based ingredients. Add it as a topping to your favorite tacos, salads, or bowls.
Get out of your dinner rut or find inspiration for next week's meal plan with this plant-based power bowl recipe roundup.
Over 40 Vegan Recipes for Weight Loss - all coming in at less than 350 calories per serving! Tasty plant based dinners for a calorie-controlled diet.
