Ketogenic Vegan Diet Plan To Get Health And Wellness At A Time
Ever come across the word ketosis, keto, and ketogenic vegan diet or vegan keto? Well, they all are a product of discussions about diabetes and weight loss issues. A ketogenic diet has been around for close to a century now but has evolved in such a way to provide more benefits to humanity especially when combined with a vegan diet.
The goal in any health, weight loss or diet program is to ensure the overall well-being of the person, keep fit to feel right about you and that is the whole essence of a Ketogenic vegan diet. A ketogenic diet refers to a meal plan or classes of foods with a proportionate amount of fat and protein and a low carbohydrate volume.
So, ketogenic diet comprises low carbohydrate intake, fatty caloric intake of 50%-70% with a moderate volume of protein which is derivable when you use a working vegan ketogenic diet food list.
1. What Is The Keto Diet Plan?
A keto diet refers to the food list vegan ketogenic diet plan that focuses more on food intake with lower carbohydrates. Higher carbohydrate intake will result in your body storing up fats while a low carbs intake brings you more into the state of ketosis.
A good keto diet plan brings your body into ketosis not necessarily through starvation but by consumption of foods with low carbohydrates. So, with a healthy ketone meal plan, your body can get the needed nutrient.
You can call it a low carb diet, low carb high fat (LCHF) diet as well as the goal is to take foods with low carbohydrate and more fat. Foods with high starch produce more insulin and glucose. A keto diet plan based on recommendations could be 70% fat, 25% protein and 5% carbs.
2. Is Being In Ketosis Safe?
To know whether being in ketosis is safe we must first answer the question, what is ketosis? Now, when you eat a balanced diet, it means there is a reasonable body control of the amount of fat it burns, and that means your body metabolism does not require or produce ketones. Ketones occur when your body lacks enough carbohydrate to burn and then starts burning fats in its place. When insulin is in short supply, the body releases excess fat into the liver resulting in the production of ketones. So, once there is a reduction in the supply or intake of carbohydrates for the needed calories your body compensates by utilizing ketosis for energy.
Now, judging from the above analysis, the answer to our initial question is yes, being in ketosis is safe. The reason is that ketosis is a natural and necessary metabolic condition. It however also indicates that the individual is not having enough insulin. Ketosis is a process that helps keep your body functional and working maintaining energy levels based on the total carbs, high fat, and protein in the body.
Other conditions that could lead to building up of ketones include prolonged and strenuous exercise, pregnancy, uncontrolled diabetic cases. Such persons need to be on a ketogenic vegan diet food list to improve wellbeing.
3. Some Benefits Of a Ketogenic Vegan Diet
- It helps lower blood sugar.
- It can boost sensitivity to insulin in the body of diabetic patients.
- A ketogenic vegan diet is known based on research to reduce cases of seizures in epileptic patients.
- More research findings though inconclusive indicate that a keto friendly and vegan diet has the likelihood of hampering the growth of Alzheimer’s disease.
- Keto vegan diet has potentials to lower the chance of heart disease.
- It normalizes leptin levels.
- Effective for reducing acne.
- It minimises a migraine headache.
- Useful for the prevention of cancerous growth.
- Increases physical energy.
- It contains anti-oxidant and anti-inflammatory properties.
- Improves memory and mental focus.
- Anti-aging properties.
- It leads to a reduction in chronic diseases.
- Clear skin.
4. Is a Ketogenic Diet Safe For Kidneys?
Multiple arguments have gone back and forth on the implications of a ketogenic vegan diet as leading to leading to kidney problems, but the truth is that has been some erroneous confusion between ketoacidosis and ketosis. Ketoacidosis results in uncontrolled diabetes type 1 and not ketosis.
Ketoacidosis is life-threatening and results from excessive portions of ketone caused by the non-usage of the muscle or dehydration due to shock on diabetes type 1. It is the lack of insulin that produces toxins and blood glucose leading to a breakdown of body tissues and increasing body fat. Ketoacidosis patients cannot move around but stay in intensive care unit for close monitoring while ketosis occurs as a natural action in the body.
5. Raw Vegan Ketogenic Diet
A raw vegan ketogenic diet is one with zero sugar and low carbohydrate intake. The implication is that one has to do away with foods rich in refined sugar and processed starch and consume all foods in their raw state, meaning uncooked.
6. Foods You Can Eat On a Keto Diet
Here are some keto friendly diet or keto recipes you can add to your meal plan:
- Greens like spinach, kale, etc.
- Vegetables such as cauliflower, broccoli, non-starchy plants, etc.
- High dairy fat- high fat cream, nut butter, peanut butter, cheese, etc.
- Sprouted nuts and seeds – walnuts, sunflower seeds, macadamias, etc.
- Meat – lamb, poultry, eggs, beef, fish, etc.
- Berries – raspberries, blackberries and glycaemic berries.
- Coconut oil, etc.
- MCT oil- animal fats from grass-fed source.
- Bio proteins – sprouted nuts, hemp protein, pea protein.
- Natural sweeteners- monk fruits, stevia.
- Healthy fats – avocados, olives, extra virgin olive oil, EV oil, coconut milk yogurt, coconut flakes, flaxseed oil, pecan, etc.
- Fermented foods – pickles, kimchi, pickled ginger, sauerkraut, etc.
- Fibre- shirataki noodles, raw and dry roasted nuts and seeds, etc.
- Coconut oil and coconut butter contain ketogenic fat bombs.
7. Foods To Avoid On a Keto Diet
- Fruits – apples, banana, oranges, etc.
- Tubers – potato, yam, etc.
- Sugar- agave, maple syrup, honey, etc.
- Grains – corn, rice, cereal, wheat, etc.
- Oil- canola, soybean, cottonseed oil, sesame oil, peanut oil, rice bran oil, grape seed oil, vegetable oil, sunflower oil, etc.
Vegetarians usually stick to a diet composition filled with vegetables and non-animal products, but the benefits of the vegetarian keto diet is that does not restrict the consumption of certain animal produce as contained in the list above except that the focus is on the increase in protein levels and reduction of carbohydrate consumption.
8. Keto Diet Plan For Weight Loss
If you work with an effective food list vegan ketogenic diet, one of the long-term outcomes could be a reduction in body weight using an effective keto diet plan for weight loss.
The human body consumes, responds and accepts whatever it gets regularly. Low carbs and more healthy fat and protein can substitute your meals as your body starts burning ketones as its primary energy source and resulting weight loss. So ketosis could help you burn fat with your muscles still healthy while you feel less hungry.
It is pertinent to note that ketosis could pose some dangers to the human body with the build-up of ketones. The presence of a high degree of ketones could lead to dehydration and moderation of the chemical composition of the blood. But ketosis is a natural process that could even occur when you stay away from food for long, or your carbs intake need replenishment. Also, understand that a ketogenic vegan diet is quite restrictive and may require the consumption of vitamin B12 supplement, protein powder, and iron to make up. As always, an efficient vegan ketogenic food list diet can help you achieve your goals.
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