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A raw vegan ketogenic diet combines several healthy ways of eating into a diet that focuses on raw, unprocessed plant-based foods that are high in fat, moderate in protein and low in carbohydrates. Here are some of the facts about this diet, and the benefits that make it so popular.
What is a Raw Vegan Ketogenic Diet?
A raw vegan diet focuses on eating uncooked and unprocessed plant-based foods, with no animal products such as eggs, meat, dairy or animal fats. A ketogenic diet focuses on foods that are high in fats, and low in carbohydrates. A raw vegan ketogenic diet combines the benefits of both diets.
Most catering for small parties offer a ketogenic diet that relies on eating a high amount of animal fats, but vegans can follow this diet by replacing the animal fats with plant-based fats such as avocado, coconut oil and oil-rich seeds and nuts.
When your body runs out of glucose from stored carbohydrates it causes your body to reach ketosis and burn fat instead. When your body is in ketosis it becomes very efficient at burning fat and can lead to increased weight loss as well as reduced heart disease and diabetes risks.
A raw vegan ketogenic diet focuses on eating 60-70% plant-based fats, 20-30% plant-based protein and 5-10% carbohydrates.
How Does it Help You Lose Weight?
Keto diets are more efficient for losing weight because it puts your body in ketosis. When you eat minimal carbohydrates your body runs out of glucose and starts to produce ketones for energy. Your liver makes ketones from fat found in the foods you eat, or in your own body. As your body burns fat for fuel, you start to lose weight.
With a keto diet, you don’t have to track calories or even limit the number of calories you consume each day. Many people report that they feel full and satisfied on a keto diet. Besides weight loss, there are also other health benefits for a keto diet, including:
- Reduced skin problems
- Improved brain function and mental clarity
- Reduced risks for cancer and heart disease
What can I eat?
To follow a raw vegan keto diet you should focus on whole unprocessed foods that are high in fat and low in sugars and carbs.
Some good examples include:
- Coconut – Milk, raw coconut, coconut oil
- Nuts – Almonds, walnuts, cashews, brazil nuts, peanuts
- Seeds – Chia seeds, pumpkin seeds, hemp seeds, sunflower seeds
- Oil – olive oil, avocado oil, sunflower oil
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- Berries – blueberries, blackberries, raspberries, strawberries
- Nut Butters – peanut butter, almond butter, cashew butter
- Vegetables – Leafy greens, broccoli, cauliflower, peppers, zucchini
- Vegan proteins – tofu, tempeh
A raw vegan keto diet does remove many of the foods that vegans usually eat, such as whole grains and starchy vegetables like potatoes. With careful planning, it is still possible to get the benefits from a vegan diet and a ketogenic diet. If you have questions, it is a good idea to talk to an expert in Oshawa nutrition.
What Foods Should I Avoid?
For a vegan keto diet to work, you need to replace carbohydrates in your diet with fats and vegan sources of protein.
You should completely avoid:
- Meat and poultry
- Animal-based foods, including honey, whey, gelatin
These foods should be limited:
- Beans and legumes
- Fruits (some berries are allowed in small portions)
- Sugary Drinks such as pop, ice tea, sports drinks, juice
- Sugar and Sweeteners – maple syrup, white sugar, brown sugar
- Starchy Vegetables – potatoes, sweet potatoes, squash, beets, and peas
- Processed Foods
- Grains and Starches – cereal, bread, rice, pasta
- High carb alcoholic drinks such as – beer, wine, cocktails
- High carb sauces – ketchup, barbeque sauce, sweetened salad dressings
There are some risks to the vegan keto diet. This diet is a significant change for your body and may result in feelings of fatigue, sleepiness, aches and headaches as your body transitions from carbohydrates to fats. For this reason, you need to have a good workout plan in place before doing this diet.
A vegan keto diet is not recommended for everyone. It may not be suitable for those who are pregnant, have type 1 diabetes or for those who have eating disorders. Before starting the diet you should check with your doctor to make sure it is safe for you.