How does vegan keto work?

Keto is the diet plan (or lifestyle plan, depending on who you ask) thats swept the nation.

The general idea is that you cut down your carbohydrate intake and instead opt for high-fat options, ensuring a decent amount of protein within this.

The lack of carbs is supposed to change how your body burns fat.

Instead of turning carbs into glucose, your liver converts fat into fatty acids and ketone bodies, starting a process called ketosis which allegedly prompts your body to consume its fat stores and helps you lose weight.

Its had a big resurgence recently, with people swearing by it for weight loss and to alleviate symptoms of certain health issues.

Despite some scientific studies backing the keto diet, its not foolproof or without its problems.

Its not suitable for diabetics or those on blood pressure medication, and was previously seen as out of step with a plant-based lifestyle.

Because of the fact you have to really amp up your fat content, its normally taken as read that youll have to consume tons of full-fat cream, cheese, eggs, oily fish, and meat.

Advertisement Advertisement

Also, since carbs are heavily restricted when it comes to keto, its another missing food group from a vegans already-limited diet.

A new trend, however, according to a report by Pullman Hotels & Resorts partners and Healthista, is vegan keto.

Its certainly not an easy one to follow, but the report states with keto-focused diets tried, tested and proven to work for weight loss, issues around its lack of eco-friendliness have become a big focus with meat requirements impacting the planet as the livestock industry generates the same amount of greenhouse gases as global transport combined.

The way to do vegan keto is essentially to get really, really good at substitutions.

Within a the keto plan, around 5% of your energy should come from carbohydrates, up to 20% from protein, and around 75% from fat. Instead of filling those quotas with animal products, find fatty plant-based alternatives.

So, instead of butter, coconut oil and avocado oil can be used. Similarly, use coconut cream or avocado in dishes that require a creamier texture. Nuts are another great source of healthy fats.

Your go-to proteins will be tempeh, seitan, and tofu, then your (albeit small amount of) carbs will come in the form of leafy greens, mushrooms, and other fruit and veg.

Fat bombs are a common way to keep your fat intake up, and there are plenty of vegan recipes out there if you think youll never meet your daily quota from three meals a day.

Since youre staying away from grains, legumes, sugar, fruit, and tubers like potatoes, boredom is the main enemy.

Advertisement Advertisement

Vegans often know how to be creative with recipes that already exist – havent you ever heard of vegan fish and chips?! – but this will be trickier since you have to count the amount of carbs and fat youre eating.

Luckily there are vegan keto recipe sites and plenty of recipe books to keep things interesting and balanced.

Go see your GP before any big diet change, and consider taking extra D3, B12, & B6, DHA & EPA, iron, zinc, and taurine.

Even if youre already eating fully plant-based, you should understand the implications of limiting your diet further, and only a medical professional can advise you properly (beware Instagram snake-oil salespeople).

Vegan keto-friendly foods

Fats

• Avocado
• Avocado oil
• Coconut oil
• Olive oil
• Nuts

Protein

• Tempeh
• Seitan
• Tofu
• Other meat substitutes (check to see if they fit your macronutrient quanitites)

Carbohydrates

• Kale
• Mushrooms
• Spinach
• Brocolli
• Asparagus
• Celery
• Berries

MORE: Woman creates brilliant Instagram pictures using just books

MORE: Asda is selling white chocolate and salted caramel cheese for £1

Advertisement Advertisement