Sudeshna Dutta Gupta
Ketogenic diets and vegan Diets are now widespread. The Vegan Keto diet is an amalgamation of both. The Plant-based version of the ketogenic diet is the Vegan Keto diet. Low carbohydrate diets are considered to be Keto or ketogenic diet. The source of energy and nutrients are gained from Fats and Protein. Edibles free from any animal products are vegan foods. They have relatively high carbohydrates, which is why the vegan keto diet is not easy to plan.
Here, we will give you an idea about how you can plan your vegan keto diet.
What Is Vegan Keto Diet?
Carbohydrate is strictly prohibited in the Vegan Keto diet. It allows only plant-based foods high in fats and has vital nutrition, excluding any animal products.
The ratio of micro-nutrients for the vegan keto diet is:
- Fat: 55 – 60%
- Protein: 30 – 35%
- Carbohydrates: 5 – 10%
If a body does not get enough carbohydrates to use for energy, it burns the fat for energy. Here the body enters into the state of ketosis. There are many people, who follow this vegan keto diet, to lose weight and their total body fat.
Benefits Of Vegan Keto Diet
There is no specific study on how many beneficiaries or risky is the vegan keto diet. But there are separate studies on the vegan and Keto diet. In 2014, in a randomized controlled trial, there was an investigation on the effects of the vegan Atkins diet, popularly known as the Eco-Atkins diet. This Atkins diet is very similar to what we refer to as the keto diet. This similarity is drawn between the keto diet and Atkins diet because, both the diet restricts carbohydrate intakes and causes ketosis.
Many studies have shown that astonishingly, people following a vegan keto diet have a shallow risk of heart diseases, diabetes, and cancer.
A study has shown that more than 96,000 vegan people have:
- 78% lower risk of type 2 diabetes.
- 15% lower risk of developing cancer.
- 79% reduction of high blood pressure.
The risk reduction was more insignificant in males than in females. Body Mass Index remains lower for vegan diet followers. More studies have shown that body weight increases with age if consumers are omnivorous.
Foods Which Should Be Eaten
Foods that can be consumed for the vegan keto diet are listed below:
- Tofu
- Tempeh
- Sugar-free coconut yoghurt
- Soy milk
- Vegan Butter
- Soy and Nut based cheese
- Nuts and nut butter
- Seeds
- Coconut oil, avocado oil, nut oil, olive oil
- Dried coconut
- Coconut milk
- Avocado
- Non-starchy Vegetables
- Coffee and Tea
The Bottom Line
Vegan Keto Diet is a low carbohydrate diet. This lowers the intake of animal products. Rapid weight loss is one of its features if it is consumed with proper planning. It also reduces body fat. The Vegan Keto diet improves heart health. Before adhering to this kind of diet, one must consult a doctor, as a vegan keto diet might not be suitable for everyone.
Hence, here is the Vegan Keto diet information, which you must know before planning it. Stay Healthy!
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