Vegan Keto Weight Loss: A Healthy, Happy You

The vegan keto diet is a weight-loss plan that combines the high-fat, low-carb ketogenic diet with a vegan diet that excludes all animal products. While it is possible to be vegan and keto at the same time, it can be challenging and may require careful planning and supplementation to ensure adequate nutrient intake. To lose weight on a vegan keto diet, it is important to focus on high-fat, plant-based foods and reduce carbohydrate intake. This may include coconut products, olive oil, avocados, nuts, seeds, and vegan protein sources such as tofu and tempeh. However, it is important to note that the vegan keto diet is restrictive and may not be suitable for everyone. It is always recommended to consult a healthcare professional before starting any new diet.

Combine with intermittent fasting

Combining vegan keto with intermittent fasting is an effective way to lose weight. Intermittent fasting involves eating little to nothing for a window of 14 to 16 hours, and then eating keto-friendly plant-based foods during the remaining 8 to 10 hours. This approach helps the body burn fat sooner and become "fat-adaptive", meaning it uses fat stores for fuel.

To achieve the "fat-adaptive" state, it is recommended to focus on eating a plant-based diet that is high in healthy fats and low in carbohydrates. This includes foods such as coconut products, olive oil, avocados, seeds, and nuts. Vegan protein sources like full-fat tofu and tempeh can also be included. It is important to ensure that your diet still contains enough protein, as this can be a challenge on a vegan keto diet. Aim for at least 100 grams of protein per day, with most of it coming from vegan protein powders, low-carb plant-based proteins, and nuts.

When following intermittent fasting, it is crucial to plan your meals carefully to ensure you are getting all the necessary nutrients. You may also need to add supplements to your diet, such as vitamin B12, choline, omega-3s, taurine, and creatine.

It is important to note that combining vegan keto with intermittent fasting can be challenging and restrictive. It may not be suitable for everyone, and it is always recommended to consult a healthcare professional before starting any new diet.

Exercise intensely

Exercising Intensely on a Vegan Keto Diet

Exercising intensely is one of the ways to jump-start ketosis on a plant-based approach. Interval training is an example of an intense exercise that can force the body to dip into stored calories once the available blood sugar and stored glycogen in your muscles are used up.

However, it is important to note that intense exercise is not the only way to burn fat faster on a vegan keto diet. One can also lower their overall calorie intake and increase their consumption of fresh, high-fibre vegetables.

In addition, it is crucial to remember that the vegan keto diet is a restrictive diet that may not be suitable for everyone. It is always recommended to consult a healthcare professional before starting any new diet.

Sample Vegan Keto Meals

• Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut.
• Lunch: Vegan cream and low-carb vegetable soup.
• Dinner: Cauliflower rice stir-fry with tofu.
• Breakfast: Tofu scramble with vegan cheese and avocado.
• Lunch: Zucchini noodles with walnut pesto and vegan cheese.
• Dinner: Vegan walnut chili with vegan cheese and sliced avocado.
• Breakfast: Chia pudding made with full-fat coconut milk and topped with sliced almonds.

Supplements for a Vegan Keto Diet

The following supplements are recommended for a vegan keto diet to enhance nutrient intake:

• B12: This mineral is crucial for energy production and nervous system health, and it is mostly found in animal products.
• Choline: This nutrient helps the liver process fat and is commonly found in meat, liver, and eggs.
• Omega-3s: Omega-3 fatty acids EPA and DHA are important for heart, brain, and eye health. Vegans can obtain these by consuming algal oil-based supplements.
• Taurine: This under-appreciated amino acid is high in animal foods and has been identified as an important longevity aid.
• Creatine: Creatine increases strength and improves cognitive function in vegetarians.

Challenges of a Vegan Keto Diet

The vegan keto diet has some challenges that should be considered:

• Restrictiveness: The diet is restrictive, and it can be challenging to get enough protein and other essential nutrients from plants alone.
• Protein intake: It can be difficult to obtain sufficient protein from plants, especially since beans—a common vegan protein source—are off-limits due to their high carb content.
• Nutrient deficiencies: Vegan keto dieters may experience nutrient deficiencies, including a lack of iron, omega-3s, and vitamin D.
• Sustainability: The vegan keto diet may be difficult to maintain due to its restrictiveness and the need for careful planning and preparation.

Lower your overall calorie intake

Lowering your calorie intake is one of the ways to jump-start ketosis on a plant-based approach. This involves eating little or nothing for a window of approximately 16 hours, causing the body to burn fat, and then eating keto for the remaining 8 hours. This method is called Intermittent Fasting.

To lower your overall calorie intake, you can also exercise intensely, for example, interval training, to force the body to turn to stored calories once the available blood sugar and stored glycogen in your muscles are depleted.

Another way to lower your calorie intake is to simply load your plate with as many fresh vegetables as possible, and look for the ones that are highest in fibre. This is because digesting high-fibre foods lowers the overall carb load of your food, known as "net carbs" in the keto world. The higher the fibre, the less your body can use the carbs since it's working hard to digest and fibre keeps insulin in check. You end up burning calories and not storing them, so fibre is like the keto diet's helper.

• Eat more plant-based fats from nuts, plant oils, and whole foods like avocados.
• Focus on eating a plant-based diet and leave off bread, alcohol, and other carbs that will put you over the limit of 5% of your calories a day from carbs.
• Add in exercise to your routine.

Eat lots of vegetables

Eating lots of vegetables is a crucial part of the vegan keto diet. While it may seem challenging to combine a plant-based diet with the high-fat, low-carb approach of keto, it is possible with careful planning. Here are some tips and guidelines for incorporating plenty of vegetables into your vegan keto diet:

Non-Starchy Vegetables

Focus on including a variety of non-starchy vegetables in your meals. These are vegetables that are lower in carbohydrates and can be enjoyed more generously. Examples of non-starchy vegetables include leafy greens such as spinach, kale, and arugula; cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts; and other options such as zucchini, peppers, mushrooms, and asparagus. These vegetables are packed with essential nutrients and can be prepared in a variety of delicious ways.

Understanding Carb Content

When following a vegan keto diet, it's important to understand the carbohydrate content of different vegetables. Some vegetables are higher in carbs, so they should be consumed in smaller amounts or less frequently. Starchy vegetables like potatoes, sweet potatoes, winter squash, beets, and peas fall into this category. While you don't need to eliminate them completely, it's best to limit their consumption.

High-Fiber Choices

Prioritize high-fiber vegetables whenever possible. Fiber is essential for digestion and can also help you feel fuller for longer, aiding in weight loss. Broccoli rabe, for example, is a vegetable that is rich in fiber and low in net carbs. Other good choices include leafy greens, avocado, and cauliflower.

Creative Preparations

Get creative with your vegetable preparations to make them more enjoyable and satisfying. For example, you can spiralize zucchini or yellow squash to make low-carb noodle dishes. Cauliflower is another versatile vegetable that can be riced, mashed, or used as a pizza base. Experiment with different cooking methods, spices, and herbs to enhance the flavor of your vegetables.

Veggie-Packed Meals

Incorporate vegetables into your meals in generous amounts. For instance, you can make a salad with mixed greens, avocado, peppers, and broccoli, topped with olive oil and sunflower seeds. You can also add vegetables to smoothies, soups, stir-fries, and curries. The more vegetables you include, the more nutrients you'll consume, and the more satisfied you'll feel.

Remember, the key to a successful vegan keto diet is balancing your macronutrients and choosing the right types of vegetables. By following these guidelines and incorporating a variety of non-starchy, high-fiber vegetables into your meals, you'll be well on your way to achieving your health and weight loss goals.

Take supplements

Taking supplements is crucial when following a vegan keto diet to ensure adequate nutrient intake and prevent potential deficiencies. Here are some recommended supplements to enhance your vegan keto diet:

B12: B12 is a crucial mineral for energy production and nervous system health. It is primarily found in animal products, and vegetarians and vegans are at a higher risk of deficiency. Supplementing with B12 ensures that your body has enough of this essential mineral.

Choline: Choline is a nutrient that helps the liver process fat. It is commonly found in meat, liver, and eggs, which are excluded on a vegan keto diet. Therefore, supplementing with choline is recommended to support liver function.

Omega-3s: Omega-3 fatty acids, specifically EPA and DHA, are important for maintaining heart, brain, and eye health. The best source of EPA and DHA is fish, which is not an option on a vegan keto diet. Vegans can supplement with algal oil-based supplements to ensure adequate intake of these essential fatty acids.

Taurine: Taurine is an under-appreciated amino acid that has been linked to longevity. It is typically found in high amounts in animal foods. Supplementing with taurine can help vegan keto dieters reap the potential longevity benefits of this amino acid.

Creatine: Creatine is known to increase strength and improve cognitive function, especially in vegetarians. Since creatine stores decline on a vegetarian diet, supplementing with creatine can be beneficial for vegan keto dieters.

Additionally, a well-formulated multivitamin can be considered to cover all your micronutrient bases. It is always recommended to consult with a healthcare professional or a dietitian before starting any new diet or supplement regimen to ensure it is safe and appropriate for your individual needs.

Frequently asked questions