Is a Vegan Ketogenic Diet Possible? | Meat Free Keto | Vegan Keto Recipes.
Why? If you need to lose weight, you don’t need to restrict yourself this much. Please don't ruin your health our body needs carbs, they are primary fuel to our body, not fats. Fat is bad no matter where it comes from - this is not always true. We have healthy cholesterol and unhealthy ones too. DASH diet is a way to go, long term. It's a healthy diet everyone should be on.
Do you research on Keto? The studies I read show it’s not a healthy diet. Keto diet doesn’t work because our bodies rely on critical clean carbohydrates from fruits, potatoes and squash’s to function. If you restrict carbs and fill it with fat it just gets worse.
Another note, if you were to try a “keto” diet as a vegan (eating coconut, nut butters, seeds, avocado...) your body will never go into ketosis because these all have glucose in them. Look, many of us don’t know the right thing to do for their health, weight or even mental health. A diet with fresh fruits and vegetables, leafy greens and herbs is the greatest “hack” to weight loss and longevity. My first guess about you inquiring about the keto is for weight loss... screw that. Avoid all fats in the morning, have a plethora of fruits in the AM. That’s already a huge step for weight loss.
However, if you were to try a “keto” diet as a vegan, you will have to eat diaries and eggs. You go gluten free, fungus free, sugar free, vegan and will stay on it till you reach your goal. After, you then alter your macros to find a maintenance level but it’s not for the faint hearted. Try to avoid flour now. It is also recommend you remove processed sugars from your diet. You can get almond flour, coconut oil spray without propellant.
For me, I wouldn't recommend keto diet unless you're doing it for a specific medical reason that doesn't respond as well to any other plant based, dietary approaches. If you into keto because you are struggling with certain health issues, I don't think it is sustainable long term. For me personally, I would recommend you transit to WFPB including fruits, carbs, grains, legumes and beans back into my diet. Everyone body is different and needs different things.
The Good
The truth is, with keto you will lose weight. Although many people say you don’t gain on a vegan diet that was not everyone experience. Like i said, everybody is different. If you want to give keto a try for weight-loss, go in for the first 6 months. After a while, you might want to switched to a diet that included cage free nonfertilized eggs. Then later, switched to an intermittent fasting approach with 2 hours of exercise a day. Note, you are bond to feel hungry always, try to sneak in small portions meal, but avoidance of simple carbs and refined sugars are necessary. Cooking with healthy oil's helps also.
However, you don’t necessarily need to diet if you are vegan. I’’ve seen some vegetarian references that said you can eat what you want and you won’t gain . That is not true. I can tell you that even if you stop eating food with no sugar, no oil, and vegan food, you might get gains. The more reasons people option for Keto to other diet is to curb hunger.
The Bad
Keto is fast, you will lose weight but bad for your body, plus the weight loss never stays. Ketosis is a state of survival in which your body burns fat as a lack of better fuels, really strenuous. Some tried Keto while eating gluten free, and largely plant based and it didn’t work for them. I think it would be tricky to do completely vegan. Some nutritionist will advise you to stay away from that miracle diet as we don't fully know the extent of the consequences yet. Keto can be so damaging to the body. I can’t imagine what the “carnivorous” keto does to someone. Keto and high fats are very hard on the liver and can be too difficult and expensive. Be cautious!
Some individuals on keto have never eaten meat in their life and doing a 18:6. Keeping their protein low with just a protein shake and salad - they do not eat any grains.
The Ugly
A long term Keto can cause damage to the gallbladders, which is why i would never recommend keto to anyone. It’s dangerous, unhealthy to go on keto for a long time , I’ve tried it before and it made me feel like crap.
For those struggling with various health issues and did get recommendation from a wellness centre, i did advise you go vegan Keto for 6 months for health reasons. Yes, it is hard, but it can help you reduce or remove carbs and calories from your diet.
Some clinical studies have shown potassium deficiency for most individuals on Keto. Some even reported feeling sick with muscle fatigue and headache after just a few days on Keto.
Yeah, Keto is sucked lol, for some people. They might experience 0 energy, really unsatisfied, and felt gross after almost everything they ate. Although, it's not good to be consuming much fat and protein. We already consume more protein than we need, which most people don’t know. But carbs are good for you!!! You don't need no "diets" as a plant based eater. Keto is a low carb diet really. And low carb is unhealthy. Cutting out refined carbs like white bread etc is fine but there’s a difference
Can Keto diet Be Effective For Weight-loss?
Yes, Keto can help you lose weight, but I don’t find it an ideal diet. It’s very lacking in veggies and fruits. It is very hard to do. However, Keto can help you get off stress junk food, which can help drop 2 pounds!!!
To some people, Keto is the only thing that has helped them lose weight. They normally eat fairly healthy and exercise but still gain. But with Keto, they have lost few pounds.
Yes, Keto help them lose much body, eating as 50g of carbs or less a day and loss maybe 20lbs, however, i do not recommend anyone doing this for weight loss purposes. Also, with Keto you can find yourself having to eat too many processed foods and food replacements to make it work. You might not mentally handle the lack of nutrition. You will lose weight, which you promptly will gain back. No way anyone could eat like that long term to keep the weight off.
Keto have shown by few studies to help liver enzymes skyrocketed. You can have success on a low carb diet though. No need to count vegetable carbs, only starch carbs and might try to keep it to 25 carbs per day.
Best Alternative To Keto Diet
Why not just eat WFPB? Keto is not healthy or sustainable. Your body needs carbs (fruit) to work properly. Just my 2 cents, but not worth the risk to your body for a fad diet. I personally, transitioned to WFPB including fruits, carbs, grains, legumes and beans back into my diet. Everyone's body is different and needs different things. Fruit is very critical to survive for energy reserves, glucose, glycogen and functioning. Our brains are made from glucose and we actually couldn’t survive without natural fruit sugar from Mother Nature. No exceptions, even diabetics. Carbs like sweet/regular potatoes and squash are also healing foods.
Not all vegan food is plant based. Some contain tons of synthetics. The only requirement for it to be vegan, is be void of any animal products in every way shape and form. Many did not know that vegan doesn’t equal plant based. I’ve lost over 100 lbs (and counting) since eating 100% WFPB, and I eat a LOT of carbs (ranges between 180-250 grams) I only walk for 30 minutes-1 hour at least five days per week. I’ve found sticking with as much nutrient dense whole plant based foods to be most beneficial. I eat a lot of tofu, avocado, some veggies, protein shakes, quit burgers, mushrooms, chia, flax, and pumpkin seed.
How To Start A Keto Diet Journey: Where To Begin And Research From?
You can find several vegan Keto groups on Facebook. You can use several recipes of Liz MacDowell https://meatfreeketo.com/vegan-ketogenic-diet-possible/
There’s a group on Facebook specifically for that (maybe not the GF part but gluten isn’t quite keto) "Vegan Keto Made Simple", I think? But they have guides and everything. Just like regular veganism, if you’re losing muscle you’re doing it wrong. You can also search "Dr. Carrie Diulus". She's an orthopedic spine surgeon, has type 1 diabetes and follows this diet. She's very responsive via social media, or at least has been in the past on Twitter.
Other informative websites are available on Keto guides. You can check out www.blissfullylowcarb.com. | Healthy Keto Recipes | Healthy Low Carb Recipes.
I highly recommend these guys, they have another Keto Gone Green camp. https://online.purejoyplanet.com/p/about-us/ ---- Pure Joy Academy
I got a book called “Ketotarian” but they recommended eating fish... which seemed weird.
Best wishes to you in your pursuit. Hopefully you find the resources you need! From what I’ve read, Keto can be a dangerous way of eating. What I've been told by friends and what i know personally that it takes a lot of planning and food prep. I strongly recommend against it given the science out there ... https://nutritionfacts.org/topics/keto-diet/
Keto Diet - The Latest Research | NutritionFacts.org
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