Ketogenic Diet Vegetarian Meal Plan – It may almost sound like a contradiction to be on a vegan ketogenic diet plan. If you’ve had a chance to read our Keto Diet Plan Overview, then you should be pretty familiar with the many benefits of the ketogenic diet. If not, here is a brief summary of the main benefits of the ketogenic diet (1):
Vegan diets are nothing short of convincing in terms of health benefits, either (we’ll delve more into that later in this article). Given how praised vegan diets are among doctors, it seems like a vegan ketogenic diet would be the best lifestyle for longevity, but how can you make it work? Where will you get your protein if you can’t eat meat or lots of protein-rich carbohydrates, like beans? Interestingly, a vegan ketogenic diet is absolutely possible; We’ll show you how to do it right!
Ketogenic Diet Vegetarian Meal Plan
Even if you already follow a vegan diet, you may not be fully aware of the vast literature supporting its health benefits. After all, many people choose to follow a plant-based diet for ethical and ecological reasons (which are just as important). However, it’s surprising what you’ll find when you examine the research on vegan diets. Here are some of the most compelling benefits of a vegan diet:
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Meta-analysis of five studies involving more than 75,000 men and women shows that vegans have a 26% lower risk of cardiovascular disease (CVD) than regular meat eaters.(2) The lower risk persisted even after index adjustments body mass (BMI) and lifestyle factors, such as smoking and alcohol consumption.
In fact, if you were to follow a vegan diet for your entire life, it is estimated that you would have a 57% lower risk of CVD than regular meat eaters.(3)
In a sizable cohort study, the relative risk of developing type 2 diabetes in women nearly doubles in those who eat three servings of meat per day.(4) In addition, it is well established that a higher intake of vegetables, legumes, and rich foods Alpha-linoleic acid (ALA), like walnuts, is correlated with a significantly lower risk of insulin resistance and type 2 diabetes.(5)
Numerous studies show that consuming between 5 and 10 servings of vegetables and fruits per day significantly lowers blood pressure.(6) Furthermore, vegans not only have a lower rate of hypertension than regular meat eaters, but also other vegetarians.( 7)
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Blood lipid and cholesterol profiles are also consistently better in people who eat a plant-based diet. Of particular interest is that soy intake has been shown to lower LDL (also known as “bad”) cholesterol and protect against cardiovascular disease. (8) This is great news for the vegan ketogenic diet, which includes lots of plant foods and soy.
Measuring cancer risk is a complicated process given the myriad of factors that can cause cancer. However, epidemiological studies repeatedly show that fiber, fruits and vegetables dramatically reduce the risk of cancer (including those related to smoking).(9)
Especially for women, the vegan keto diet appears to be a great way to reduce the risk of breast cancer, due to the potentially higher intake of soy foods.(10) Furthermore, one study showed that women who regularly ate 100 grams of meat per had a 50-60% higher risk of breast cancer than non-meat eaters.(11)
While the vegan keto diet plan may seem like the best way to eat for overall health and longevity, there are a few things to consider before getting started.
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Your body needs essential fatty acids (EFAs) to function properly and protect vital organs, such as the brain and heart. Unfortunately for vegans, most of an especially important EFA you need, eicosapentaenoic acid (EPA), is found primarily in fish and eggs.
However, ALA (another EFA) helps your body convert docosahexaenoic acid (DHA) into EPA.(12) Walnuts, soybeans, and flaxseed are all high in ALA and should be part of your daily vegan keto diet. .
Naturally, you won’t eat dairy or meat on the vegan keto diet. This means you’re prone to a low intake of calcium, vitamin D, and key amino acids your body needs to maintain healthy tissue, especially your bones. Research shows that vegans have significantly lower bone density than non-vegetarians, and this is associated with inadequate protein and calcium intake.(13) Vegans also appear to be lacking in vitamin D, which is also crucial for skin and bone tissues.(14)
In this case, you should make sure to focus on eating plenty of micronutrient-rich vegetables, protein, and soy products on a plant-based ketogenic diet, as they will help you get the nutrients you need to promote bone health and tissue maintenance. lean. . (We provide you with a list of keto diet foods in the next section.)
Soy Free Vegan Keto Meal Plan For The Day: 3 Meals + Dessert
Both iron and zinc are associated with decreased bioavailability in vegan diets, primarily due to chemicals known as phytates (found primarily in nuts, beans, and legumes).(15) A simple solution to improve zinc bioavailability and the iron you consume in a vegan keto diet is supplemented with vitamin C, which reduces the inhibitory action of phytates on these minerals.(16)
The next section contains our best vegan keto diet food list and keto recipes! We break it down into separate food groups, allowing you to quickly identify which foods are best on a vegan keto diet.
You will need to control your portion sizes to meet the calorie and macronutrient goals of your vegan ketogenic diet plan. If you’re unsure about the amounts of fat, protein, and carbs to aim for on a vegan ketogenic diet, head over to our Ketogenic Diet Overview.
It is also highly recommended that you use a calorie/macronutrient tracker app, such as MyFitnessPal, to ensure you are eating properly for ketosis. Simply search for foods from the vegan keto diet food list below in the MFP database and enter the servings you eat each day (MFP will calculate all the numbers for you).
Keto Meal Prep Greek Vegetables With Feta {vegetarian}
It’s safe to say that a plant-based ketogenic diet is quite practical and beneficial (especially for women) when you understand what foods to eat. Extrapolating from the research cited in this paper, a vegan ketogenic diet has a multitude of benefits, such as:
Keep in mind that those are not all of the benefits, just the ones that we think are most compelling and captivating. There are also ethical and ecological aspects to a vegan ketogenic diet, but they tend to be more personal factors among the population. Whatever your reasons for choosing to follow a vegan ketogenic diet, it’s one option you really can’t go wrong with!
If you want to see some keto diet reviews, take a look at the article and see before and after results from real people.
Shelby ‘FitWithMeShelby’ has made it her mission to revolve every aspect of her life around fitness, because she hey, what’s better? She is a full-time writer, model, and trainer. If she’s not in front of a laptop or camera, you can expect to find her walking around, exploring faraway lands, or enjoying a coconut milk ice cream. VEGAN High Fat Low Carb Recipes for Breakfast, Lunch, Dinner and Dessert – Vegan Soy Free Keto Meal Plan!
Keto Vegetarian Dinner Recipes
Lots of people interested in trying a vegan keto diet, or asking for low carb vegan and low carb vegetarian recipes. But can you be vegan AND keto at the same time? The short answer: yes! And this soy-free vegan keto meal plan is proof that
However, it’s important to note that this vegan keto meal plan is just ONE example of a day in the life of someone following a vegan keto diet. In part, I want to illustrate how much thought and consideration goes into putting together vegan keto meals for you, in terms of ingredients AND macronutrients, for just
So, as an example, I’ll walk you through a full day of vegan keto recipes (all 3 meals plus dessert) with a ketosis-friendly ratio of macronutrients:
Also important to note: This specific vegan keto menu may work very well to get some people’s bodies into ketosis, but may not work as well for others. We are all different, we all metabolize glucose differently, and we all have different tolerances for carbohydrates. (More on that in a moment.)
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The answer to the question “vegan and keto” is: although it IS possible, it is not EASY. When you combine two very restrictive diets and have to meet very specific macronutrient requirements, meal planning is hard! And those additional difficulties mean that a vegan ketogenic diet is not feasible for many people in the long term.
I would never recommend that someone try a vegan diet OR a ketogenic diet (let alone a vegan ketogenic diet) without first doing some research. A vegan ketogenic diet is something of the ultimate restrictive diet, so it’s crucial to educate yourself so you can make wise choices for your body.
A vegan keto meal plan that has all the meals planned for you, so you don’t have to think. But, if you want to have a truly sustainable vegan ketogenic lifestyle (one that won’t get boring or break the bank), just know that it will require a fair amount of learning and effort on your part.
Personal preference, based on my own research and experience with the
Free Keto Diet Plan
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