Combining Vegan & Keto

Combining Vegan & Keto

Combining
vegan and keto sounds fun but needs special attention when it comes to
adjusting your nutrients, especially vitamin B12. The vegan diet gives you a leaner
body as compared to an animal-based diet. The keto diet gives you 60 to 70
percent calories from fat, while the rest of 25 to 35 percent calories are from
protein. It comprises a high fat, moderate protein, and pretty low carb
content.

How to cross Vegan and Keto?

The
vegan diet is mostly dependent on veggies, fruits, beans, seeds, nuts, legumes,
and whole grains. While the keto diet also comprises most of these food groups.
Although it might appear to be an oxymoron. It is actually very feasible to
combine both the vegan and the keto diet plans together.

Foods for the Vegan Keto Diet

·       
Seeds like hemp seeds in
addition to other seeds due to their fat content, low carb, and a high a
dietary fiber bringing down your net carbs.

·       
Fats (plant-based) like
avocados, avocado oil, hemp seed oil, olives, olive oil, unsweetened coconut,
and unsweetened coconut oil.

·       
Proteins (plant-based) like
tofu, tempeh, seitan, and hemp protein powder or hemp hearts. When considering
faux meat, do look out for any sugar and other carb content on the nutrition
table.

·       
Nuts like hazelnuts,
macadamias, and pecans are preferred due to their high fat and low-carb content
compared to other nuts.

·       
Berries like blackberries,
strawberries, and raspberries. They are not that in their carb content but
provide you a reasonably high dietary fiber, which lowers your net carb intake.

·       
Veggies (low-carb)  like Swiss chard, zucchini, asparagus,
spinach, cauliflower, mushrooms, celery, broccoli rabe, kale, bokchoy, sprouts,
Brussels sprout, and lettuces like red leaf, green, romaine, endive, and
arugula, etc.

Restricted foods for the Keto Vegan Diet

The
following foods are known to knock you out of ketosis, so you should restrict
their intake. These include:

·       
Grains

·       
Starchy veggies like
winter squash, peas, and corn, etc.

·       
Lentils

·       
Sweet and white potatoes

·       
Beans

·       
Most fruits

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