Arguably the greatest innovation from the realm of nutrition in the past ten years has been the ketogenic diet. By inducing ketosis we have observed measurable success in combatting diabetes, reversing the effects of cancer and degenerative diseases.
Beyond addressing unhealthy conditions, a ketogenic diet has been adopted into the athletic world. It’s little wonder those on the vegan diet would be interested in how they can take advantage of this healthy diet plan.
The good news is that the vegan ketogenic diet is a sustainable reality and not just in short term applications either. The biggest question most people have is probably “Ok, and where will I be getting these Proteins?”
Proteins are necessary for maintaining and building muscle mass. But on the ketogenic diet, the body’s needs for protein will also diminish, most people are fine on 0.7 to 1.0 grams of protein per pound of lean body mass. Those who live a relatively sedentary life will need much less.
To properly begin this type of program, it is important to consider total daily intake of proteins, carbs and fats.
Proteins
Getting 80 to 120 grams of protein each day is not actually that hard, because most plant foods have a protein content. Especially the dark leafy veggies that are essential to the ketogenic diet. Meat substitutes can also be a source of protein, but many contain carbs so they must be eaten in moderation and after considering daily intakes.
Here are the top five recommended protein sources:
1. Silken Tofu
2. Organic Nigari Tofu
3. Almonds
4. Chia Seeds
5. Pumpkin Seeds
Carbohydrates
Calories from carbs must not exceed 5% of your total intake. Total carbs will be about 30 grams in total not including fiber. This is important because the less carbs are consumed the faster ketosis can begin taking effect. During the adaption phase it will be essential to keep carbs as low as possible, or it will be less likely to achieve ketosis the first time.
Here are the top five recommended carb sources:
1. Spinach
2. Kelp
3. Broccoli
4. Cauliflower
5. Cabbage
Fats
Eats fats! There is no limit to how much fat should be eaten and the more fats are consumed the more ketones are produced. But because there will be no carbs on the menu, a better source of fats will be necessary. Fats are available from a large variety of sources in the diet plan. It will be important to add this to your diet in as many ways as possible, on top of salads, in a soup and anywhere else they can be found.
While the most common sources are heavy creams, butter and lard, there are plenty of fruits, nuts and veggies that have a high fat content.
Here are the top five recommended fat sources:
1. Organic Extra Virgin Coconut Oil
2. Unroasted Brazil Nuts
3. Macadamia Nut Oil
4. Extra Virgin Olive Oil
5. Premium Avocado Oil
Careful planning and application of the vegan ketogenic diet will affect the overall success of ketosis. Most people are fine with 20 grams of carbs a day to stay in ketosis. Beginners will benefit from the use of a kitchen scale as this is the easiest way to make precision calculations for their diet.
