Vegan Ketogenic Diet Guide
Vegan Ketogenic Diet Guide

The ketogenic diet is a type of diet that has become quite popular recently. Those who want to lose weight with the ketogenic diet program eat low-carb and high-fat diets. A ketogenic diet, if done correctly, eliminates the risk of developing certain diseases. Thanks to this, you can be both healthy and fit with the ketogenic diet.

Although foods of animal origin are used in the ketogenic diet, this type of diet can also be adapted to vegan diets to fit plant-based meal plans. Vegan diets are a type of diet that does not contain animal products. Although it is a little difficult to follow a ketogenic diet that requires a high-fat and moderately protein-based diet, it is possible to consume plant-based high-fat foods.

A successful nutrition program can be created with the careful planning of a vegan ketogenic diet. If planned incorrectly, vegan diets can cause nutritional deficiencies and health problems. Thus, you should get help from a specialist on a vegan ketogenic diet.

What is a Vegan Keto Diet?

Foods of animal origin are not consumed in vegan nutrition. Instead, plant-based foods are used in this nutrition. People prefer being vegan for various reasons, such as ethical concerns or religious sensitivities. In vegan nutrition, soy milk and soy yogurt made with soy milk, vegan yeast, starch, or mashed potato/ pumpkin mixtures are consumed instead of animal products.

In the ketogenic diet, carbohydrate value is low, fat content is high, and protein is consumed moderately. In the ketogenic diet, the goal is to burn the fat in the body and convert it into energy. In the human body, first glucose is converted into energy.

If high carbohydrates are consumed, the body first burns glucose. But when low carbohydrates are consumed, the body will begin to burn fat, as there is not enough glucose in the body. Thus, the body will go into a state of ketosis. In ketosis, the body will begin to use fat instead of glucose. Carbohydrates are consumed in the range of 20-50 grams to reach the state of ketosis in general.

Since a high-fat content is required in the type of ketogenic diet, ketogenic nutritionists mainly consume high-fat animal products, products such as meat, butter, whole milk products, meat, fish, and eggs. But since there is no place for animal products in vegan nutrition, high fat consumption will also become difficult.

But vegans can also follow the ketogenic diet with the right program. People who eat vegan can only consume plant-based foods such as vegetables, fruits, and cereals. To get a high percentage of fat, they can consume coconut oil, olive oil, almonds, olives, walnuts.

It is necessary to remind that the nutrition plan varies from person to person. This type of nutrition may not be suitable for everyone. In addition, specialist help can be obtained to follow a vegan ketogenic diet correctly and healthily. If assistance is obtained from a specialist, the possible health risks can be prevented. By consulting your doctor or dietitian, you can follow the vegan ketogenic nutrition diet and achieve healthy results.

Foods That Can Be Included in a Vegan Ketogenic Diet

Oils: Olive oil, nut oil, coconut oil, MCT oil, avocado oil

Nuts and seeds: almonds, Brazil nuts, walnuts, chia seeds, macadamia nuts, and pumpkin seeds

Foods with Coconut: Whole-fat coconut milk, coconut (without sugar)

Vegetables without starch: leafy vegetables, Brussels sprouts, zucchini, broccoli, cauliflower

Vegan phytonutrients: Coconut yogurt, vegan butter, vegan cream cheese

Red fruits: blueberries, blackberries, raspberries, and strawberries