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The Vegan Keto Diet: Here’s How To Do It Right

The Vegan Keto Diet: Here’s How To Do It Right

The keto diet has become immensely popular these days, and it has been touted as an antidote to various health conditions. Moreover, celebrities such as Halle Berry, Vanessa Hudgens, and Kourtney Kardashian have credited the high-fat, low-carb diet in their weight loss journey, saying that eating lots of meat and healthy fats have helped them to get the toned and chiseled body that they have today. But can you still be on the keto diet while being a vegan at the same time? Since going keto means consuming protein, many people think that following both eating plans at the same time may not work since they don’t have a lot in common. However, there are ways to incorporate healthy fat into your diet without giving up your vegan lifestyle. To get a lean body while eating plant-based meals, here’s how to do vegan keto diet the right way.  

Credit:bit245 Green vegetables for healthy cooking. Vegetarian and vegan food. Healthy diet eating concept. Top view, flat lay

Eat nuts and seeds with a high-protein content

The benefits of going on a keto diet go beyond weight loss. According to research, a ketogenic diet can improve blood sugar control, making it beneficial for those with type-2 diabetes. Going on a vegan keto diet means eating a high-fat, low carb and low-sugar diet that’s devoid of animal products. Although non-vegans usually get their protein from meat, cheese and other dairy products, vegans can add more protein into their diet by eating nuts and seeds with a high-protein content. However, not all nuts and seeds are suited for the vegan keto diet, since some are high in carbs, such as almonds, peanuts and pine nuts. Good protein sources with little to no carbs include Brazil nuts, hazelnuts, macadamia nuts, pecans and walnuts, as well as seeds such as chia, hemp, pumpkin and sunflower seeds. These nuts and seeds can be added to salads, made into nut and seed butters, or used to make family-friendly keto food, such as a healthy trail mix or a nutty dip for fruits and vegetables. Many people following a keto diet struggle when the rest of the family is snacking on carbs, so this is a great way to ensure that no one is missing out.

Load up on non-starchy vegetables and fruits

Starchy vegetables, such as corn, peas, potatoes, beans and butternut squash are a no-no when following a vegan keto diet plan, since they’re high in carbohydrates. Instead, load up on non-starchy veggies such as artichoke hearts, asparagus, celery, cauliflower, broccoli, eggplant, cucumbers, chard, collards and lettuce. Most leafy vegetables are starch-free, so they’ll be a good addition to your everyday meals. As for fruits, avoid dried fruits such as prunes, figs and raisins, which are high in starch. Bananas should also be avoided, since they’re high in carbohydrates. Fruits that are ideal for your eating plan include avocados, watermelon, tomatoes, strawberries, lemons and cranberries. 

Add a little flavor

Being on a vegan keto diet doesn’t mean eating bland food. Using sauces and condiments can make your food more appetizing, but make sure to choose ones that don’t have any carbohydrates. Add tomato sauce, salsa, apple cider vinegar, plain vinegar, soy sauce, mustard, and chili sauce to your pantry: these condiments are both vegan and keto-friendly. You can also use roasted seaweed or kelp flakes to flavor your food, as well as nori sheets to make veggie wraps. 

Being on a vegan keto diet presents a few challenges, but by choosing high-protein and low-carb veggies, fruits and nuts, you can strike a balance between these two different eating plans. Don’t forget to add flavor to your food to make your meals better, and if you have a pre-existing condition, remember to consult your doctor first to see if going keto is right for you. 

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