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A COMPREHENSIVE GUIDE TO PLANT-BASED KETO

by The Food Folks on June 22, 2021
a bowlof vegan keto food

The keto diet has been around since the 1920s, but it has gained popularity in the last 15 years. What was formerly supposed to be a therapy for epilepsy is now a popular alternative to non-mainstream fasting.

Most people associate the term keto with bacon, cheese, and even more meat. Others may dismiss it as simply another diet craze. This is not the case. When paired with a plant-based diet, the ketogenic diet has a lot to offer in terms of health benefits. 

 WHAT EXACTLY DOES A PLANT-BASED KETO MEAN?

There's the well-known keto diet. Then there's the plant-based diet, also known as the ketotarian diet. A ketotarian is a vegetarian version of the famous keto diet. It's a low-carbohydrate, high-fat, moderate-protein diet. People who complain that the keto diet is overly heavy on meat would embrace plant-based keto. This diet plan is better suited to folks who enjoy plant-based cuisine. It aims to produce the same results as the classic ketogenic diet but with a vegetarian twist.

In his book "Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation," Will Cole, a chiropractor and functional medicine practitioner, popularised the ketotarian diet.

In general, plant-based keto is very similar to keto without the meat. Followers of this diet acquire their fat and protein from sources such as eggs, ghee, and salmon to keep their bodies in a state of ketosis.

The keto diet has previously proven to be an effective weight-loss and anti-inflammatory approach. It helps with the treatment of type 2 diabetes as well as various brain and nervous system issues. The plant-based version, on the other hand, delivers all of these advantages, as well as advantages for heart health, weight management, and blood sugar control. 

 IS IT POSSIBLE TO GO ON A PLANT-BASED KETO DIET?

Is it possible to follow both a plant-based and a ketogenic diet? Yes, researchers say, and it's actually healthier. To put things in context, keto was created as a medication for epilepsy patients who needed to deprive their brain's seizure activity of glucose. It is performed by having a low carbohydrate diet. Patients who had this therapy lost weight. In the twenty-first century, the keto diet has become the most searched diet term due to dieters' desire to lose weight quickly by forcing the body to burn fat for fuel. The keto diet, as we know it, is predominantly meat-based, yet it effectively keeps dieters' carbohydrate intake under 5%. 

 Its widespread popularity scared doctors who treat cardiac patients. Ketogenic diets based on meat raise the risk of elevated cholesterol while omitting vital nutrients found in fruits and vegetables. This is where plant-based keto comes into play.

Those who wanted to avoid meat for health reasons avoided the keto diet, although this only reduced their protein and other essential nutrient intake. As a result, keto and plant-based diets are more prevalent. This combination's main goal is to replace animal protein with plant protein. Plant-based sources of healthy fats, such as avocados, coconuts, olives, and other foods, can replace meat and dairy. Classic keto may be significantly low in vegetables because of the concern of consuming too many carbs. A plant-based keto diet, on the other hand, emphasises low-starch veggies such as dark leafy greens, which will give you a more nutrient-dense diet over time.

While vegetarians and vegans have fewer protein sources than meat eaters, a plant-based keto diet offers plenty of diversity. Healthy options include avocado fries, cauliflower fried rice, and zucchini noodles.

A handful of roasted macadamia nuts or nut butter is also guilt-free. The concept is simple: consume enough fats and proteins while restricting your carbohydrate intake to no more than 50 grammes per day.

 CAN A PLANT-BASED KETO DIET ASSIST IN WEIGHT LOSS?

People who swear by the keto diet swear by its ability to help them lose weight. This is especially true for plant-based keto, where calorie restriction accounts for the majority of weight reduction due to the difficulty of satisfying energy needs with such lean proteins and minimal carbohydrates. Excessive weight loss, on the other hand, should be avoided. Too much weight loss, according to nutrition and wellness experts may be difficult to replace as we age.

 WHAT CAN YOU EAT ON A PLANT-BASED KETO DIET?

In a plant-based keto diet, 60% to 75%  of your calories should come from fat, 15% to 30% from protein, and 5% to 15% from carbohydrates. 

This list will show you how to get started on a ketotarian diet:

Healthy Fats

  • Avocado and its oil
  • Coconut and its oil
  • Olive and its oil
  • Seeds

   Proteins

  • Nuts
  • Seeds
  • Fish

Low-starch vegetables

  • Cauliflower
  •  Zucchini
  •  Mushrooms
  •  Asparagus
  •  Celery
  •  Spinach
  •  Broccoli
  •  Cabbage
  •  Kale
  • Lettuces

Fruits with a Low Fructose Content

  • Strawberries
  • Raspberries
  • Blackberries
  • Grapefruit 
  • Lemon
WHAT TO AVOID ON A PLANT-BASED KETO DIET?

The following foods should be avoided when following a ketotarian diet:

Carbs

Bread

Pasta

Rice

Oatmeal

Tortillas

Chips

Crackers

Cookies

Cakes

Pastries

Ice cream

Fruits

Bananas

Apples

Oranges

Grapes

Mangoes

Cherries

Pineapples

Starchy Veggies

Sweet potatoes

Corn

Nightshade Plants

Tomatoes

Peppers

Eggplants

White potatoes

Dairy

Cow’s milk

Ice cream

Yogurt

Proteins

Meat (beef, chicken, pork)

Beans

Chickpeas

Lentils

Non-fermented soy products (tofu, black soybeans)

 

WHAT IS THE BEST WAY TO EAT PLANT-BASED KETO?

The following are the fundamentals of plant-based keto:

 

  • Consuming real food
  • Keeping your carbs to a minimum
  • Increasing your intake of beneficial fats when eating a non-starchy vegetable
  • When you're hungry, eat until you're satisfied, and then stop
  •  

     In terms of macronutrient ratios, it will be similar to a standard keto diet — high-fat, moderate-protein, low-carb. You're merely changing your focus away from meat and dairy and toward plant-based foods.

    KETO DIET OR PLANT-BASED KETO DIET: WHICH IS BETTER FOR LOWERING HYPERTENSION?

    People's blood pressure and cholesterol levels jump during the keto diet, according to research. However, this is not the case for everyone. In terms of cholesterol, the traditional keto diet is expected to raise HDL (good cholesterol), which can help avoid heart disease.

    People with high blood pressure and cholesterol levels are likely suffering from familial hypercholesterolemia. When you increase your meat intake, this condition causes your cholesterol levels to rise in an undesirable way.

    A plant-based keto diet is superior to a meat-based keto diet. Over time, replacing animal protein with plant protein reduces cardiovascular risk factors dramatically. This decline was seen in studies when people quit eating processed red meat.

    As a result, plant-based keto is better for hypertensive people. Furthermore, evidence of a plant-based diet reduced C-reactive protein levels in the body, a marker of inflammation.


    SWITCHING TO PLANT-BASED KETO: A STEP-BY-STEP GUIDE

    After learning about the numerous advantages of plant-based keto, it's not surprise that you'd want to give it a try. There's no need to be concerned about the diet. However, make sure to include the following items on your to-do list first:

     

    SEEK THE ADVICE OF YOUR DOCTOR

    Consult your doctor, especially if you have any underlying medical conditions. Your doctor should be able to tell you whether the diet is right for you. If that's the case, he can devise a solid set of rules and restrictions to ensure that the switch is beneficial rather than damaging.


    BE PREPARED FOR CRITICISM

    Someone will always have an opinion on almost anything, including the lifestyle you chose. You will not be persuaded by such criticism. Instead, concentrate on the final goal and know that your doctor and fellow plant-based keto enthusiasts are rooting for you.

     

    CONSIDER THE BENEFITS

    Keto, which is plant-based, combines the best of both worlds. Although it is plant-based, you will not be short on dietary fat. It's also keto without being completely meat-and-cheese heavy. What more could you possibly want?


    A PLANT-BASED KETO DIET EXPECTATIONS

    The plant-based keto diet is identical to the regular keto diet except for the absence of animal items. However, if you're wondering what will happen to your health if you go to a plant-based diet, here's what to expect.

    Because your body's stored carbs are no longer sufficient to meet your body's needs due to reduced carb consumption, it will seek energy from another source on the third or fourth day.

    If your body perceives that carbs are insufficient, it will seek energy from fatty acids.

    You've entered the ketosis stage when your brain begins to use ketones as its primary source of energy.

    Despite the fact that the body uses fat as its primary energy source, blood glucose levels stay constant (or even improve). During the first few days of transition, the body breaks down amino acids from protein to provide glucose.

    As a result, the availability of glucose from fat increases while the availability of amino acids decreases.

    When there is a calorie deficit, the keto diet consumes more fat than a conventional diet.


    CONCLUSION

    Plant-based keto is meant to be a healthy way of life for anyone curious about the health benefits of ketosis. However, it is best to stick to a ketogenic diet for at least eight weeks to allow your body to switch from sugar to fat burning.

    After sixty days, evaluate yourself and how you feel. There is no need to change anything if you like where you are and how you are doing things. It simply means you're consuming some of the most nutrient-dense foods on the planet.

    The challenge with plant-based keto is that it is a restrictive diet that is tough to stick to for an extended period of time. However, you can always try ketogenic approaches like intermittent fasting or discovering your personal threshold tolerance.

    Once you've found it out, gradually increase your healthy carbs while paying close attention to how you feel.

    The plant-based keto diet is a long-term strategy that is centred on balance and determining what works best for you. If you like discovering and doing it, you're on your way to finding and keeping your groove.


    Are you currently following a ketogenic diet? Plant-based? Do you believe you'll be able to do both?

    What's the best way to locate a plant-based keto diet? Are you willing to give it a go?

    Are you already following this diet? What are your thoughts about it? Is it assisting you in any way?

    Let us know what you think in the comments section below!

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