Today with all the ways to stay healthy, it is not uncommon to hear people say things like “can you be on a keto and vegan diet?” The low-carb keto may sound taboo to most high-carb and low-fat vegans. After all, in the vegan world, carbs make the diet work.
Nevertheless, the concepts of the ketogenic diet do have applications to the vegan community. As a matter of fact, the benefits can be attained with great results to weight and health goals. Following is an overview the main concerns when applying the vegan ketogenic diet to your pursuit for better health.
Your Daily Carb Intake
Most keto diets will suggest a minimum of 20g of carbs each day. However, if you are limited to the vegan diet, you may want to move this figure up to 30g of carbs a day. The fact of the matter is that most veggies carry carbs, if even small amounts.
Taking a bit more carbs a day rather than consuming more and more oils is the best way to enjoy the benefits of this diet system. There have been plenty of examples of health enthusiasts maintaining a healthy ketosis while on 50g of carbs some days but an overall average of between 30g and 40g every day.
Don’t Count Too Much in the Beginning
While it may seem that the whole point of the vegan ketogenic diet is to count your carbs, you will find that the intuitive approach will be better especially at the beginning when you will be “feeling” your way into your diet and ketosis.
Keeping a food journal is very effective at measuring your progress. If you were to cut out all the foods you is satisfying and sustaining you, the results could be very bad to your health and process. Once you have researched the principles of the keto diet, you should take a few days to weeks settling into your meal rhythm by listening to your tummy. When you have developed a rhythm, you can begin more precise rationing.
Oils and Fats
As any aspiring keto adherent could tell you, oils have lots of fats and low carbs. So, you will want to have a good quality bottle of healthy oils on hand. Olive oil is the most obvious choice, but avocado oil and coconut oil are also especially healthy.
Quality is important because high quality oils are more stable and less likely to go rancid in storage and heat. Furthermore, skip the oil and go right to the source. Eating oily avocados, olives and coconut is another good way to take advantage of all the nutrients and phytonutrients these foods contain.
Finally, if you are on the quest to ketosis, remember that people can get nuts — or at least they should. Nuts and seeds have proteins and fats that make them a delicious and particularly satisfying treat. There is no end of accounts from those who have successfully reached the happy land of ketosis with the help of nuts and seeds. If you are beginning the vegan ketogenic diet be sure to stock up on your favorite nuts.