All About Vegan Ketogenic Diet : Foods and supplements

We must know, that a Ketogenic Diet is centered around bringing the body into a ‘natural state of Ketosis.’

It is high in fat, moderate in protein and extremely low in carbs. With less than 50g of net carbs a day that your body is bound to enter ketosis, meaning your body will use fat for fuel, as opposed to glucose, that is the most important energy source of high carb diets.

Are you wondering that, is there scope for a vegan ketogenic diet?

Of course there is.. Cutting down carbohydrates is and increasing consumption of healthy fats and protein might be leaving you baffled about which foods to pick and which ones to cut down!

You might have heard that most of the protein and fat content might come from animal sources, but that’s not true. You will not be deprived of reaping the benefits of a “Keto diet’ just coz you’re vegetarian!

Keto VEGETABLES : Try to stick to green leafy vegetables and avoid root vegetables to keep your daily carbohydrate intake low.

Arugula (Rocket) Artichokes Asparagus
Bok Choy Broccoli

Brussels Sprouts Butterhead Lettuce Cabbage
Carrots Cauliflower

Celery
Chard
Chicory Greens Chives
Cucumber Dandelion Greens Eggplant (Aubergine) Endives
Fennel

Garlic
Jicama
Kale
Kohlrabi
Leeks
Leafy Greens (Various Kinds)

Mushrooms (All Kinds) Mustard Greens
Okra
Olive

Onions
Parsley
Peppers (All Kinds) Pumpkin Radicchio Radishes
Rhubarb
Romaine Lettuce

Scallion
Seaweed (All Sea Vegetables) Shallots Spaghetti Squash Spinach
Swiss Chard Tomatoes Turnip Greens Watercress Zucchini

FERMENTED VEGETABLES  Kimchi Sauerkraut

FRUITS

Most fruits are off limits on a ketogenic diet. Some small amounts of berries are considered ok, but watch how much you eat!

Avocado Blackberry Blueberry

Cranberry Lemon Lime

Raspberry Strawberry Olives

FATS

Fats play a huge part in the ketogenic diet (they make up the majority of your calorie intake), so make sure you’re taking in plenty of healthy fats.

Avocado Oil, Ghee,  Coconut Oil Lard

Tallow
Olive Oil, Macadamia Oil, Red Palm Oil

Coconut Butter
Cocoa Butter
Walnut Oil (small amounts),  Sesame Oil (small amounts),  MCT Oil , Flax seed oil (linseed oil)

PROTEINS

  • Organic Tempeh
  • Organic Tofu
  • Legumes
  • Black beans
  • Chickpeas
  • Chia seeds
  • Miso
  • Nato
  • Pumpkin seeds
  • Nuts

NOTE: If you include Soy in your diet, then look for a non GMO option.

NUTS AND SEEDS

Palm Shortening
Duck Fat
Coconut Butter
Cocoa Butter
Walnut Oil (small amounts) Sesame Oil (small amounts) MCT Oil

Almonds Hazelnuts Macadamias Pecans

Pine Nuts Pistachios Pumpkin Seeds Flax Seeds

Psyllium Seeds Hemp Seeds Sesame Seeds Sunflower Seeds Walnuts Cashews

Chia Seeds
Various Nut Butters

Do Not Eat

  • Grains – wheat, corn, rice, cereal, etc.
  • Legumes — lentils, black beans, peas, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.

Now you can easily prepare shopping/grocery lists.

It not much of a hassle. Thera are ample of vegetarian recipes available which are keto friendly.

If you’re overweight and are a strict vegetarian, you can follow the keto diet easily too.

Next thing is vegetarian friendly supplements. They are also available so that you do not lose out on, being nutritionally fortified and full on energy during keto.

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement with may pure vegetarian varieties get you into the state of Ketosis effectively, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

REFERENCES:

https://ketosummit.com

https://www.womenshealthmag.com/food/high-protein-veggies

https://www.ruled.me/comprehensive-guide-vegan-ketogenic-diet/

https://www.perfectketo.com/ketogenic-diet-for-vegetarians/

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