After juice fasting the entire month of July I decided to start a vegan ketogenic diet on August first to further reduce my weight and improve my quality of life in the process. If you are interested to follow my journey into keto just bookmark this link to find my keto recipes as well as valuable information around a vegan keto diet and check it out regularly as I will update this post on the go.
Ketogen vegan – is that even possible?
That’s what I wanted to find out for you guys, namely how you could become vegan and eat healthily!
So I made some research and asked around as well as myself the following questions:
“I would like to try that. Someone around who lives a keto vegan lifestyle? Any good ideas? “
“Ketogen – Vegan is already difficult for folks now I am wondering is ketogen – ovo / lacto / vegetarian any easier.”
“I’ve heard on YouTube from people who do that, but unfortunately can’t find enough info. So where can I find some? “
Do you have the same problem as I had? You want to try an animal product free and low carbohydrate diet but do not know exactly how and you can not find enough information?
Then you are exactly right here with me!
But back to my initial question – Ketogen vegan – is that even possible?
And the answer is YES it is possible and I did it for the entire month of August!
But first and foremost I wanted to share my weight loss results with all of you, being on a low carb vegan diet at less than 20 g carbs per day including intermittent fasting (which means for me only one meal a day) for a total of 31 days during the entire month of August directly after my juice fast – I went on a “Vegan Keto Diet” and I lost 30.05 lb or 13.63 kg during my journey. The first week wasn’t easy and it took some time to adapt my cooking to the keto diet as I wasn’t use to weight everything before preparing my meals. But I have to say it was fun to find out what the different products’ nutritional values were and some really surprised me. But I managed to push through and I find the health benefits I noticed similar to the ones I experienced during my juice fast the previous month. So overall it was a good weight loss experience and I can recommend you to try it out for yourself. Now continue to read the rest of my post below with all the information I researched for you and everything I found out during my vegan keto journey as I hope it will help you to navigate better through your journey.
Below, we’ll look at how to overcome all the hurdles to converting to a ketogenic vegan diet.
Because somehow ketogenic vegan diet sounds like you would order an “extra hot iced coffee”. Two opposites, where it is difficult to imagine a combination.
The vegan plant-based diet is all about abstaining from animal products. Vegans abstain not only from meat, but also from foods such as eggs or dairy products. This diet is usually high in carbohydrates.
In contrast, the ketogenic diet consists of 70% fats, 20% proteins and only about 5 – 10% carbohydrates. In addition, it is mainly based on the consumption of animal products. Butter, eggs, cheese or meat must not be missing in a ketogenic diet.
Or does it?
For many vegans, not only animal suffering is a reason for the change in diet, but also many other positive effects on the environment and on their own health. Giving up ethical and moral principles for a ketogenic diet is out of the question for many vegans.
I myself have been vegan for some time now and lovin’ it. For me, the essential question now is “can I, as a vegan, still benefit from all the benefits of ketosis without suffering from deficiency symptoms or from a yawning empty shopping cart?”
The answer is yes! But as with any diet change, switching to a ketogenic vegan diet is not easy. With the right motivation and this article as a guide, it is absolutely feasible.
Here Is My Ultimate Vegan Keto Diet Guide For Beginners That I Put Together For You.
Now, let’s take a closer look at how we can take advantage of the benefits of ketosis and stay true to our principles.
But what exactly is keto?
What is a ketogenic diet exactly? It is a low carbohydrate diet. This has various health benefits such as weight loss. The ketogenic diet has been around for almost a century and is originally from the treatment of epileptics.
By changing the diet, the metabolism of the body is changed. Due to the altered nutrient uptake, the body is put into the metabolic state of ketosis. In this state, the body uses the so-called “ketone bodies”, instead of glucose, as the main energy source. You can bring your body in this condition by consuming a high percentage of fat, at the same time a very low carbohydrate content and a moderate amount of protein in your diet. Apart from weight loss and the benefits of treating epilepsy, the ketogenic diet offers many more benefits. On the one hand, the glucose levels drop and there is an improvement in the insulin resistance of the body. Other benefits of the ketogenic diet include a reduced feeling of hunger, increased metabolism, improved sleep, increased energy, improved cognitive function, better athletic performance, and more energy overall.
So what do vegans need to do to feed ketogen and consume it without meat or other animal products? At first glance, it may seem impossible to get ketogenically vegan, but the good news is it is possible.
For me and many other vegans, foods with lots of carbs are a kind of lifeboat on the “vegan pond”. Since we have many restrictions in the vegan diet, we like to turn to foods such as fruits and cereals.
Luckily, you can be ketogenic and vegan-fed without having to resort to carbohydrate-rich foods to meet your calorie needs.
The top rule, if you want to eat ketogenic vegan food, is to make sure your body is supplied with adequate amounts of healthy fats and proteins. As a vegan you do not have to use animal sources but just oils, avocados and nuts.
In addition, as a keto vegan, in contrast to the previously mentioned 5-10%, you should initially consume about 50 grams of carbs per day. You notice that you feel fit and energetic with 50 grams of carbs per day? Great, then you can reduce it further until you reach the minimum you feel comfortable with. Your sense of how many carbohydrates per day are optimal for your body will improve over time.
One of the biggest challenges you are facing on a vegan ketogenic diet is planning and calculating. You have to make sure to eat the right amounts of the various nutrients, otherwise you will feel cut off and feel energy-less. This is exactly the opposite of what ketogenic nutrition should and can actually do. Also, you will give up faster if you feel bad. So first of all, before eating, not only wash hands, but also weigh, measure, calculate and do not forget. It is also important that you pay attention to an adequate supply of all vitamins and minerals, I will tell you how do that later.
Which foods are vegan and fit with a ketogenic diet?
To feed us ketogenically vegan it is important to first find out which vegan foods have a low carbohydrate content. We should also know how to provide ourselves with healthy fats and proteins. While you can not use eggs, meat or milk as sources of fat, you can still find enough fat in your vegan ketogenic diet.
Fats are said to make up the largest part of the ketogenic diet. Which particularly good vegan fat sources are there, you can see here:
• Avocado oil
• Flaxseed oil
• Cocoa butter
• Coconut oil
• Macadamia oil
• Walnut oil
• Olive oil
• Coconut cream
• Green and black olives
Since oils will play a major role in your ketogenic vegan diet, I introduce you here to your new stars!
Coconut oil contains long- and medium-chain saturated fatty acids, which are a great source of energy for ketarians. You can use it great for desserts, for cooking or baking. Just make sure that you do not heat coconut oil over 175 degrees Celsius.
Walnut oil scores above all for its above-average proportion of polyunsaturated fatty acids. Above all, they are good omega-3 suppliers! You can use it at temperatures up to 160 degrees Celsius without hesitation.
Olive oil generally has many beneficial effects on health. In the ketogenic diet you can use it perfectly to give dishes more flavor and a higher fat content. You should not heat olive oil above 207 degrees Celsius. If you do it, it oxidizes it and loses its healthy properties.
Avocado oil is the nerd among the oils. Not only does it contain more healthy monounsaturated fats than all other common oils, it also has the highest smoke point. It withstands temperatures of up to 270 degrees Celsius without any problems. This makes avocado oil ideal for cooking, baking and frying.
Nuts should be an integral part of any healthy diet. They contain essential fatty acids that are particularly important to our body. Make sure that you do not forget the carbohydrates in the nuts. Sometimes less is more here!
Pumpkin seeds, sunflower seeds, sesame seeds, flax seeds, etc. Also have a high fat content and can complement your vegan ketogenic dishes very well. You should not overdo it here, as they are rich in pro-inflammatory omega-6 fatty acids.
Avocados contain many monounsaturated fatty acids, minerals, vitamins and antioxidants. This makes the avocado ideal for ketogenic dishes. It is also very versatile. You can make a keto vegan chocolate sauce from it, for example. Simply mix avocado with cocoa powder, vanilla extract and a low-calorie sugar substitute and you’re done.
Vegan Milk Substitute Products
Vegan milk alternatives often also have a high fat content. However, pay attention to how much carbohydrates each product contains. As a little insider tip, the unsweetened, roasted almond milk of “Alpro” has a high fat content and 0 carbohydrates! This is optimal, so you can save yourself the carbohydrates for the vegetables in your meals.
Which fruits and vegetables can I eat as a “keto-vegan”?
Most vegans have grown very fond of their veggies over time. Personally, it would be hard for me to give up vegetables from one day to the next. The good news is, to be ketogenic and vegan, you do not have to banish vegetables from your life.
On the contrary even! Vegetables can and should be an integral part of your diet.
However, you should be careful to limit yourself to low carbohydrate vegetables. Vegetables which contain many carbohydrates are for example potatoes, corn, peas, parsnips, legumes and beans (except green beans).
Here is a list of vegetables that go perfectly with a ketogenic vegan diet:
Low carbohydrate vegetables
• Parsley, dandelion, chives, arugula, alfalfa sprouts, bamboo shoots
• Iceberg lettuce, romaine lettuce, lettuce, chicory
• Spinach, Swiss chard
• Green cabbage, cauliflower, cabbage, broccoli
• Leek, onions, shallots
• Cucumber, zucchini, dill pickles, mushrooms (brown), asparagus, peppers
• Summer squash, turnips, eggplant, avocado
• Celery, fennel
• Green beans
• Beetroot, radish
Low carbohydrate fruit
Unfortunately, many carbohydrates are often hidden in fruit, but if you still do not want to give up fruit in your ketogenic vegan diet, berries are particularly suitable as keto fruit.
Here is a small selection of low carbohydrate fruits:
• lime juice
• lemon juice
Do not tap into these carbohydrate traps
So you do not have to first check all foods on their keto-vegan usability, I’ll briefly introduce you to a few foods that have now nothing to do on your diet plan anymore. If you already eat vegan, most of them have probably ended up on your plate pretty often. In the ketogen vegan diet cereals (wheat, corn, rice …), legumes (all lentils (except green lentils), black beans, peas …), sugar (agave, maple syrup …), fruit with many carbohydrates (bananas, apples, oranges …) and tubers (potatoes, sweet potatoes …) shouldn’t be on your menu anymore.
At this point I should be briefly mention that: There are so-called carb-up or loading days.
Some Ketarians use this to cheat, others hope to improve their metabolic flexibility, others use the carbohydrates to build muscle. On these days you can also take the newly coated food again. Except sugar and highly processed carbohydrates such as white flour. You should always omit them if possible.
How to veganise keto recipes
You have trouble finding ketogenic vegan recipes? Why not simply veganise and enjoy classic keto recipes?
I share my vegan recipes here on this website under the recipe section – check it out here!
Here are also vegan alternatives to dairy, eggs, and meats that are ideal for a ketogenic diet:
Replace dairy products with ketogenic vegan products
Only a few years ago it was a much bigger problem to find milk replacement products. This is hardly a problem anymore. In ketogenic recipes you can simply replace the dairy products with these vegan alternatives without fear of carbohydrate bombs.
|Cow Milk||Coconut Milk, Almond Milk,|
|Whipped Cream||Coconut Cream|
|Butter||Coconut Oil Or Vegan Butter|
|Cream Cheese||Vegan Soft Cheese|
|Yogurt / Sour Cream||Nuts/- Soy Based Yogurt Alternatives|
Milk is for you? I have to pull you the milk tooth!
You can easily replace milk with, for example, coconut milk or almond milk. But always pay attention to the carbohydrate content. For example, oat milk has a comparatively high carbohydrate content. If you want to prepare recipes that require larger amounts of “milk”, I recommend you, as already mentioned, unsweetened almond milk. It contains no carbohydrates, has low calories and is rich in healthy fats.
Whipped cream – But please with cream!
With the coconut cream, you can play with consistency as needed, by adding some water or tipping off some of the water in the can.
Butter – Do not let yourself be beaten down
Coconut oil is a good butter alternative because they have the same smoke point and a similar melting point. If you do not like the coconut taste, you can also find vegan butter alternatives in the supermarket. Make sure you choose hidden carbohydrates and hydrogenated oils. Hydrogenated oils should be avoided as they greatly increase the risk of heart disease. A good butter alternative is for example Sojola. Sojola is very easy to buy in the supermarket and it contains lots of good fats, no carbohydrates and is rich in vitamins A and E.
Cheese – Everything is cheese!
The problem with vegan cheese alternatives is that they are often too high a carbohydrate content for a vegan ketogenic diet. Happy Cheese products have a relatively low carbohydrate content and you can easily order them online. If you discover vegan cheese while shopping, make sure to check how many carbohydrates they have in it.
Cream cheese – Well, everything fresh with you?
Vegan cream cheese often also contains many carbohydrates. You can find Happy Cheese, but also vegan soft cheese which has relatively few carbohydrates. Alternatively you can produce vegan cream cheese from nuts yourself.
Yogurt / Sour Cream – Yo Gurt? Can I still eat you?
Nut-based yogurt alternatives are great, but not easy to find. This is at least the case for conventional supermarkets. If you do not feel like running to the health food store, you can also buy soy yogurt. Make sure that it is unsweetened, otherwise it contains too many carbohydrates.
The Alpro soy yogurt alternative nature unsweetened is versatile thanks to the mild taste and the one I prefer, it contains zero carbohydrates. At the same time it is a super fat and above all great protein source. The Alpro yogurt is not available from Amazon, but you can get it in some online shops.
1,2,3 sugar has to be hidden!
When buying vegan substitutes, always make sure that no sugar has been added. Hidden carbohydrates or unhealthy ingredients like hydrogenated oils should also be avoided. The good thing is that the range of vegan substitutes is getting bigger and bigger. That’s great, but better check too much rather than too little on the product description. Otherwise, you will be annoyed if you fly out of the hard-won ketosis due to an unwanted misstep. Little hint yet, the list of ingredients is like a novel? This is very often a bad sign. Products with just a few simple ingredients are always the healthier ones or to be sure just DIY.
There are now many ways to replace eggs in recipes. This goes from insider tips to the ready-to-go processed egg replacement products. Unfortunately, not all of them are suitable for a ketogenic vegan diet. Especially with processed replacement products, you should pay attention to the carbohydrates.
Here are a few tips to replace eggs quickly and without problems in keto recipes.
To replace an egg, for example, you can mix one tablespoon of ground flaxseed and three tablespoons of water and let it swell briefly.
Alternatively, you can use silk tofu. This is tasteless, very soft and can also be used super as an egg substitute. Just use about 60g pureed silk tofu to replace an egg.
Another option is to mix a teaspoon of baking soda with a tablespoon of white wine vinegar. However, this method is not recommended if you want to replace a lot of eggs, as the baking soda contains carbohydrates.
Chia seeds are also a great egg substitute. Simply add 1-2 tablespoons of chia seeds with 3-4 tablespoons of water and let it swell briefly. This variant is mainly suitable for binding for example batters.
For loosening for example a muffin dough, you can also just use 60g soy yogurt in conjunction with a pinch of baking soda, instead of an egg.
Of course you can also use ready-made egg substitute products. But you should always check the carbohydrate content and consider whether this product is suitable for a vegan ketogenic diet. There is a good egg substitute, VeganEgg from “Follow Your Heart”. You can easily order this egg substitute on Amazon. The carbohydrate content seems to be high at first glance. But if you consider that you only need one serving, you can use the egg substitute with moderation as well.
As you can see, there are many different ketogenic and healthy alternatives to replace eggs. In other words, if you discover a keto recipe that makes your mouth water, you do not have to despair in the future, just pick your favorite egg alternative and go for it.
Replace meat and how to get your proteins
When it comes to meat substitutes, we are very quick on the subject of proteins in the vegan diet. Even with a purely vegan diet, you have to be very careful to meet your protein needs. Of course, as the ketogenic vegan diet limits you even more when it comes to food choices, this task will not be easier. Legumes as a super protein source in the vegan diet but you can no longer use them because of the high carbohydrate content.
But what should you do then to get to your proteins?
You do not have to worry, there are many vegan ketogenic protein rich alternatives and in an emergency you can have vegan protein powder.
Here is a brief review of suitable ketogenic vegan protein sources.
• Tofu, from silky to extra firm
• Pumpkin seeds
• Almond flour
• Chia seeds
• Brazil nuts
• Pecan nuts
• Coconut, unsweetened
• Macadamia nuts
You can easily replace meat in keto dishes by using various low-carbohydrate vegan products such as tofu, seitan or tempeh. The benefit is that many vegan meat substitutes are also high in protein and low in carbohydrates. Just check with other meat substitutes again and again the nutritional information, so as not to fall into unwanted carbohydrate traps.
Now let’s have a closer look at a few of these meat substitutes.
With tofu you can replace pork, chicken, beef or fish. Just tofu is boring because it tastes like almost nothing. But at a second glance, this is precisely the quality of the miracle weapon that makes tofu the perfect meat substitute. If you season or marinate well before cooking or frying, the tofu will gratefully accept the taste and you will get a super tasty meat substitute. Additionally and a not unimportant plus point, tofu is rich in proteins and calcium and contains at the same time just little carbohydrates.
Question in between! Is tofu harmful to your health?
Tofu is made from soy just like Tempeh. But let’s have a look at Tempeh next. Previously, a few important notes on soy. The image of soy has been badly damaged in the past. Animal studies have found that soy may promote breast cancer. It is important, however, that an opposite effect was found in human studies. Soy even seems to reduce the risk of getting breast or prostate cancer. According to the state of science, soy is a safe and harmless food. Nevertheless, it is important to know that some people are sensitive to soy. Do you feel tired, cold-sensitive, and have constipation and dry skin after eating a lot of soy? Then you should definitely reduce the amount of soy products in your diet.
Now let’s move on to…
Tempeh is made from fermented soybeans and is a good substitute for fish or minced meat. This is mainly due to its slightly grainy and firmer texture. You can use Tempeh for cooking without further preparation. If you notice a bitter taste, you can steam it for a few minutes and then use it.
And last but not least there is…
Seitan consists of wheat gluten, soy sauce, ginger, seaweed and garlic. Seitan contains a lot of gluten, if you are sensitive to gluten then keep your hands off it. If not, use it because Seitan is rich in protein and a great source of iron.
On the nuts? A protein boost for you!
Other sources of protein in the keto vegan diet are nuts. Nuts have a high protein content but are not necessarily low in carbohydrates so before you start enjoying them too soon – check the nutrient values first. If you are just trying to cover your protein needs with nuts, you need to make sure not to exceed your carbohydrate limit. Remember, nuts are great, but less is sometimes more.
These are the nuts and seeds with the most protein (per 100 grams), but also take into account the carbohydrate content:
|Pumpkin Seeds||30g protein||54g carbohydrates|
|Pistachios||21g protein||28g carbohydrates|
|Almonds||21g protein||22g carbohydrates|
|Sunflower Seeds||19g protein||20g carbohydrates|
|Linseeds||18g protein||29g carbohydrates|
Peanuts are actually part of the family of legumes, but they deserve to be mentioned here anyway with 24 grams per 100 grams of protein and comparatively few carbohydrates (16 grams).
Veganes Protein Powder
If you’re worried about too many carbohydrates, you can use vegan protein powder to cover your protein needs. Just select a tasteless vegan protein powder and add it to your meals or smoothies. Just pay attention to the carbohydrate content. Rice protein powder has a comparatively high carbohydrate content. If you do not want to eat too much soy, you can use hemp protein or pea protein. Pea protein powder that’s perfect for the vegan ketogenic diet and is available on Amazon.
In addition to the pea protein you will find another good protein powder from legumes: sweet lupine powder. Amazon also offers several organic sweet lupine flour / vegan protein powder.
At Amazon you will also find a super organic soy protein, which is also perfect for the vegan ketogenic diet. Just search for it.
The hemp (product) lovers among you will get for their money as well as Amazon offers a good organic hemp protein powder too.
You prefer rice proteins? Then you should look for an organic rice protein powder online.
You still did not find a suitable vegan protein powder for you? Maybe then a sunflower protein powder is just the right thing for you. You can find some online on Amazon as well.
Low-carbohydrate flour substitute
Another insider tip, so you do not have to give up a fresh roll in the morning or the afternoon cake. We find classic wheat flour in many everyday dishes. This is not suitable for a ketogenic diet due to its high carbohydrate content. In the future, simply replace wheat flour with low-carb flour such as flax-seed flour, lupine flour, hemp flour, coconut flour or soy flour. Even vegan protein powders are often well suited as a flour substitute. It is important that you can not replace wheat flour 1: 1 with a low-carb flour or protein powder.
Of course you can also find ready-to-go mixes for bread and other goodies. For example, this keto-suitable bread baking mix makes baking a delicious bread as easy as 1,2,3: Bread Mix
Of course, there are not only good ready mixes for bread. Also for pizza you will find a wide range. There is delicious low-carb pizza dough made of flax and chia seeds, which is also suitable for Ketarier. With the right topping, you can bake a delicious, vegan pizza.
If you prefer a pizza dough made of flax and almond flour, you will find it on Amazon. There is a super low-carb baking mix for such a pizza dough: Low Carb Pizza Mix
For pasta and rice lovers are also being taken care of
Pasta enthusiasts and rice lovers can also get on a ketogenic diet and do not have to go without their favorite dishes because there are also 100% vegan – zero carbs – gluten-free – low-calorie rice and especially noodle products on Amazon.
Giving-up treats was yesterday, today only indulgence is trendy!
“Fat snacks” on the go
You do not want to indulge in a hefty sip of coconut oil as a source of fat?
Especially when you’re on the go, it may be a non-oil fat supplier to heat up the ketosis. Almonds, cashews, pistachios, walnuts, coconut flakes, pumpkin seeds and hazelnuts are ideally suited for this purpose. So just put some of your favorite nuts in the lunch box and off you go.
Help!? How in heaven’s name should I measure and calculate all this?
Now, you have already heard a great deal about the nutrient distribution in the ketogenic vegan diet and what nutrients you get best from which foods. The question still remains, how exactly do I calculate it all and how much do I have to eat from each to meet my daily figures?
So you do not spend the whole day in front of your calculator or scribble complicated formulas with a serious face on a blackboard, there are various aids.
To make sure you get the right amount of carbohydrates, fats and proteins, you can for example use a keto calculator that you can find online or just use the cronometer app which I like to use to keep track on it all.
What deficiencies can occur in a ketogenic vegan diet and how can you prevent them?
For our body to function, it is important to provide it with our food with everything it needs. Be it vitamins, minerals or trace elements. If we can not cover our needs through our eating habits, deficiencies will occur in the long term. Since the ketogenic vegan diet is associated with many limitations, you must take special care to provide your body with all the important nutrients.
To prevent deficiency symptoms, let’s look at the dangers and how to best prevent them.
One big topic is the important vitamin B12. The main sources of vitamin B12 that the human body can utilize are found in animal products.
Since we do not eat these as vegans, we have to pay special attention to our vitamin B12 needs. A vitamin B12 deficiency can go undetected for a long time. In the worst case, it even leads to neurological damage after years. Although ketogenic nutrition is ideally suited to help with neurodegenerative diseases. But even that can not compensate for vitamin B 12 deficiency.
The risk of vitamin B12 deficiency is 86% if you eat vegan and do not take vitamin B12 as an adjunct.
Meanwhile, vegan products such as almond milk are also often supplemented with vitamin B12. Nevertheless, you should play it safe and take vitamin B12 separately. These can be found at the pharmacy of your trust but also in every drugstore. You can even find it online on Amazon as well.
Vitamin A is especially important for the vision process. A severe deficiency can even lead to blindness. So we should be careful that we provide enough Vitamin A. The problem is, vitamin A is only found in animal foods. On the other hand, the precursor of vitamin A (carotenoids) is present in plant foods. This can be transformed in our body into vitamin A.
The problem is still not completely solved. Carotenoid rich foods are green, yellow and orange fruits and vegetables, as well as vegetable oils. You can use vegetable oils and green vegetables, the rest is unfortunately gone because of too many carbohydrates. Therefore, check your vitamin A levels and take substitutes if necessary.
These can be found at the pharmacy or conveniently ordered at the Amazon online store.
Essential fatty acids
Essential fatty acids are important for your body to function properly.
The bad news for keto vegans is that one of the most important essential fatty acids (eicosapentaenoic acid) is found almost exclusively in animal products, especially fish. The good news is that walnuts, soy and flaxseed contain a lot of ALA (α-linolenic acid).
Why is that good news?
Simply because ALA has the ability to produce the important essential fatty acid (eicosapentaenoic acid) through an intermediate stage.
Therefore walnuts, soy and flaxseeds should be a daily part of your ketogenic vegan diet.
Zinc and iron
Another danger is zinc and iron deficiency.
This is mainly due to the reduced bio-availability of zinc and iron in a vegan diet. This is because when you eat nuts, legumes and beans, substances that make the absorption of iron and zinc difficult are formed in your body.
However, by taking care to eat a lot of Vitamin C, you can counteract this process. In an emergency, you can substitute vitamin C. This means the additional intake of vitamin C in the form of vitamin supplements.
Studies have also shown that vegans, unlike vegetarians, often have lower bone density. In order to keep our bones healthy, it is important that we eat enough protein and especially calcium. Keto suitable vegan foods that are rich in calcium are tofu, kale and savoy cabbage, sunflower and pumpkin seeds, broccoli, nuts, parsley, kale, sesame seeds. In order for your body to be able to absorb the calcium, you should avoid the following substances in conjunction with your calcium-rich meal: caffeine, oxalic acid (eg in chard and spinach), phosphates (cola, ready meals), alcohol and table salt. They make calcium absorption more difficult. In addition, make sure that your mineral water contains at least 150 mg of calcium. Soy milk is often fortified with calcium and can also improve your calcium balance in addition.
It is also important that you are well supplied with Vitamin D to be able to absorb the calcium well. It helps to transport calcium from the intestine into the bloodstream.
In addition, vegans can quickly get an insufficient intake of vitamin D, especially in winter. Vitamin D 3 not only helps to keep healthy bone tissue, but also the skin. Especially in the winter you should therefore take D 3 supplements. Make sure that they do not contain gelatin and are therefore not vegan. The Vitamin D3 K2 drops from SBR Nutrition are vegan, dissolved in MCT oil and contain in addition to vitamin D3 and K2, in which we as vegans also run the risk of developing deficiency symptoms. You can perfectly do a few drops in your bulletproof coffee in the morning.
Plus, you can easily order them online from Amazon.
The fat-soluble vitamin K is very important for our blood clotting as well as for the structure of our bones. To avoid a Vitamin K deficiency you should be careful to regularly use vegetable oils such as rapeseed oil, fermented soy or green leafy vegetables such as kale. Therefore, it is important that you eat a lot of micro-nutrient-rich vegetables (see above: keto-vegetable list) as well as soy products. If you use the vitamin D3 K2 replacement mentioned above, you’re also on the safe side with Vitamin K and you do not have to buy two different replacement products.
Can I even afford a ketogenic vegan diet in terms of time and financial expenses?
The time required is certainly not to be underestimated, especially at the beginning. But this decreases certainly with the increasing habit to the new diet! Apart from the time required, the ketogenic vegan diet is probably not the cheapest diet. However, if you consider the health benefits overall just grabbing a few additional avocados or other products to put in the shopping cart, the price does not take much away and your health should be worth the investment.
But what do I want to say here?
Whenever you consciously eat and try to do something good for your body, you may incur additional financial burdens and not everybody can afford it. I get it. But the real question is, whether or not it’s worth taking a little more out of your pocket for your own health and well-being?
Everybody needs to answer this question for him- or herself.
Scientific evidence and experiences on the ketogenic vegan diet
There are a variety of studies that examine both the vegan, as well as the ketogenic diet. There were many health benefits for both diets. Unfortunately, the combination of ketogenic and vegan nutrition has hardly been investigated scientifically yet.
Nevertheless, to get an impression of what this diet can do for you and your body, it is worthwhile to look at testimonials.
It is mainly reported that you have less cravings and much more energy while the pounds just melt away. In principle, the same benefits seem to be shown as in a non-vegan ketogenic diet. In addition, there are also reports that could help with the conversion from ketogenic diet to a vegan ketogenic diet even better athletic performance, even lower body fat and better muscle.
Especially on internet platforms like YouTube you can find some videos of keto vegans that can be interesting and helpful for you to watch.
The flood of information has killed you? Here again a small overview of the most important points!
The ketogenic vegan diet is a very expensive form of nutrition, especially at the beginning. Only if you really stand behind this project and you keep making yourself aware of the reasons why you chose this type of diet, you will really stick to it. I can assure you it will become increasingly easier over time. To make it even easier for you to get started, here’s a short summary. Observe the following things in your diet change!
The most important points for me when switching to a ketogenic vegan diet
• Limit your total carbohydrate consumption to 50 grams or less per day
• If you have not already done so, remove all animal products from your diet
• Add as much unprocessed food as possible to your diet
• Eat plenty of low carbohydrate vegetables
• Take fermented soy or leafy green vegetables like kale to get enough Vitamin K2
• Eat walnuts, soy and flaxseeds so your body can make enough essential fatty acids
• Add nutrients you may not be getting enough of like for example, take vitamin D3, vitamin B12 and iron supplements as needed
• Eat vitamin C rich foods to maximize your iron intake
• Eat iodine rich algae and fermented foods
• Zinc preparations for dry skin or frequent sore throat
• Most importantly: Eat the right amount of calories, carbohydrates, fats and proteins!
It truly is!
You should just be careful to really get the right nutrient distribution per day. It is also important to check that you are actually in ketosis. The best way to know if you are in ketosis is explained in detail in an article that will be published shortly on this topic.
Snacking in between will throw you out of the ketosis!
So you want to try a ketogenic vegan diet?
Then steer clear of carbohydrate sins, so that all your effort will be really worth it!
And now I wish you a lot of fun and especially success in trying out the ketogenic vegan diet.
HERE WE GO 🙂 and don’t forget to share your experiences here in the comment box below.