Have you heard of the unbelievable benefits of a ketogenic diet and thought, yes, I would like to try that too, but I am but vegan.
Do you also want to send your body into hunger metabolism to effortlessly lose a few pounds, benefit from clearer thinking and still feel top fit?
I have been eating for several months ketogenic and asked me whether it is possible to combine ketosis with a vegan diet. Because fatty fish, meat or fatty dairy products are out of the question for vegans.
I would like to invite you to take a closer look at the matter with me, whether this is possible and how a ketogenic diet would change the vegan menu.
The vegan diet does not allow certain foods on the menu for ethical reasons and is therefore very good limited. However, sugar is a particularly unhealthy carbohydrate, but it is vegan.
Unfortunately, very high-carbohydrate foods are also very often on the menu of vegans , so it is not uncommon for weight problems, Diabetes or other diseases can occur due to the constantly fluctuating blood sugar level.
With a ketogenic diet plan, on the other hand, almost no carbohydrates are allowed, this also excludes unhealthy sugar.
Here are Fats and proteins the main part of the nutrition plan . To implement this in the vegan diet you have to be quite creative, because meat, fish and eggs are not possible.
The advantage of the ketogenic diet is the constant blood sugar level, because with this type of diet it remains outside the metabolism. That is why ketosis is so recommendable for many diseases, the latest studies also show success in Parkinson’s, Alzheimer’s, epilepsy and even multiple sclerosis.
A small overview of the advantages of the ketogenic diet:
- better fat burning , thus weight loss
- normalized blood pressure
- normal cholesterol level
- stable blood sugar level and insulin level, no insulin resistance
- Protection of muscles despite diet
- better athletic endurance and strength
- increased ability to concentrate
Vegan proteins and fats should make up the main part of the diet
Legumes are a main component of the protein sources in the vegan diet such as chickpeas, kidney beans, peas, and lentils.
Finding a suitable source of protein can be very difficult. The tofu with its 8 g protein and less than 2 g carbohydrates per 100g is definitely an option for this. Other sources of protein can also be vegetables, especially dark green vegetables such as broccoli and kale are very rich in protein.
The lupine is also a valuable source of protein. Various products with lupine protein are now available on the market, including milk, yoghurt, protein shakes and lupine flour. These products, as long as they are made without added sugar, are very low in carbohydrates and ideal for a ketogenic diet.
Important fats are e.g. the MCT oil, coconut oil and olive oil.
The vegan – ketogenic foods – list
The following foods are allowed in the vegan keto diet:
- Tofu, silken tofu and tempeh
- Lupine flour, coconut flour, sesame flour, almond flour
- Konjac noodles
- Lupine protein products, lupine milk
- Celery sticks
- Cucumbers, zucchini, aubergines
- Tomatoes, peppers
- Leek, fennel
- Radishes, radish
- Green leafy vegetables and lettuce
- Fresh sprouts
Coconut and desiccated coconut
- Nuts, nut butter
- all types of cabbage, white cabbage, red cabbage, cauliflower
- fermented foods such as fresh sauerkraut
- Chia seeds, flea seeds
- Only limited fruit, but all types of berries are allowed
- Sweeteners made from birch sugar, xylitol, stevia
- high-quality fats and oils, coconut oil, MCT oil, olive oil, hemp oil, pumpkin seeds nöl, linseed oil
- all unsweetened nut milk products, cashew milk, almond milk, coconut milk, hazelnut milk
- coffee, tea, water, sauerkraut juice, water kefir
One of them conspicuously short list of prohibited foods:
- animal foods
- legumes, kidney beans, chickpeas, peas, lentils
- quinoa, pasta, rice
- Grain products, oat flakes, bread, rolls
- Potatoes and corn
- Carbohydrate-rich fruits such as bananas, cherimoya, honeydew melon, pear
Bulletproof Coffee as a kickstart fits perfectly into the vegan keto diet
The popular Bulletproof Coffee is an ingenious invention and fits perfectly into a vegan keto diet to arrange a perfect breakfast and start the day with a lot of power.
The Bulletproof Coffee can also replace breakfast if there is no time for it and you still want to feel energetic.
Here are short instructions for you on how to best prepare the keto coffee :
- Brew 1 cup of fresh coffee
- add 1-2 tablespoons of high quality MCT oil in a blender
- add 1-2 tablespoons of unrefined, undesodorized coconut oil or vegan butter, for example made from almonds
- Put the freshly brewed coffee in the blender and let it mix for about 30 seconds until a nice head of foam has formed
- Pour into your favorite cup and enjoy!
Thoughts-about-the-ketogenic-diet in connection with the vegan-diet
By listing the permitted foods, it is quite obvious that a vegan ketogenic diet is quite feasible.
With a little creativity, you can conjure up delicious protein pancakes for breakfast from almond flour or coconut flour . Breakfast is a real eye-catcher with a few fresh strawberries or blueberries, unsweetened vegan whipped cream or with stevia, a delicious bulletproof coffee.
From the abundance of vegetables, wonderful vegetable pans or bowls can be put together, preferably with something Season the tofu, avocado and well with Himalayan salt, pepper and chilli. Great dishes can be conjured up from carrots and asparagus and one idea for French fries would be to use kohlrabi instead of potatoes, carrots are also suitable as French fries.
Whether it is a good decision to live as a vegan ketogen in the long term everyone has to decide for themselves. It always depends on your own goal.
What I could very well imagine is to combine the ketogenic vegan diet with intermittent fasting, also called intermittent fasting. So you have a very healthy and certainly very effective way of life to get rid of a few pounds quickly.
Once you have reached your goal, you can decide for yourself how to continue, luckily you usually no longer fall into old eating habits back. Because by doing without sugar, the taste sensation will also change. Sweetened favorite foods then seem incredibly sweetened and no longer tasty at all.
The bottom line for me is; a resounding yes! to the vegan ketogenic diet. A great opportunity to do something really good for your own body and not have to do without sustainability in the vegan way of life.
I hope I was able to give you impulses to try out here. Perfectly suitable as a diet and as a nutritional method, an alternative that is not very simple but for the sake of health and by no means to be despised.