Plant Based Keto? Benefits, Foods to Avoid, Foods to Eat


Benefits of a Plant Based Keto Diet


By now, you’ve probably heard a lot of buzz around plant based keto diet but before you dismiss it as just another diet fad, consider the science around ketogenic and benefits of ‘plant based keto,’ which can help with weight loss, energy levels, brain health, stable blood sugar, and so much more.

While bacon, eggs, meats, and dairy are a big part of a keto diet, there are ways to get into Ketosis and lose a ridiculous amount of weight, in a plant based keto diet commonly known as a Ketotarian Diet, some people think Ketotatrian is the cleaner version of a regular Keto diet, specially formulated for those individuals who have a hard time breaking down that much meat, saturated fats, and finding themselves with Keto Flu instead of Ketosis.

Quickie facts about Keto Flu are headache, foggy brain, fatigue, irritability, nausea, diarrhea, irritability, difficulty sleeping, muscle soreness, and constipation. Albeit not all people experience Keto Flu; for those who do, the best way to get rid of it is to stay hydrated, avoid strenuous exercise, get enough sleep, and get the electrolytes your body is lacking on Keto, but eating food high on magnesium like avocados and leafy vegetables will get you back on track.

The easier way I came to understand how keto works on our bodies to help you lose weight was when I found that our bodies’ primary fuel is carbs; however, when you are on Keto, you don’t get the carbs your body seeks, therefore it will burn whatever it can find to function, in this case, your body’s metabolism will burn out fat… tah dah!!! bye-bye, muffin top! the body you have always dreamed of is on the works!!

Remember to consult with your physician prior to get on this or any diet; a high-fat, low carb diet may not be suitable for people with a  medical condition, children and pregnant women.

A keto diet is low in carbohydrates, moderate in protein and high in fat; people in a keto diet can take less than 50 carbs daily to get into ketosis. Keto dieters rely highly on high-fat animal products, such as dairy, meats, and butter; while plant based keto diets rely on grains, fruits, and vegetables, is that possible? Would they feel weak or sick?

Absolutely, Not!!

Vegans reach ketosis (metabolic state that can be caused by a low-carb diet) by getting the fat ( normal Keto dieters get from animal products ) from nuts, avocados, coconut oil and seeds, and some vegans who eat seafood aka pescatarians benefit from the intake of omega-3 fatty acids seafood is rich for, for example:

You’ll find 4,107 mg in one serving of Mackerel, salmon has 4,123 mg per serving and 2,205 in sardines.

Some people think a plant based Keto diet is a no-brainier, while others find it challenging

How does a cacao and avocado smoothie for breakfast sound?  What about a cauliflower tabbouleh salad for lunch, roasted pumpkin seeds or non-daily yogurt with berries and almonds for you a snack and a vegan keto walnut chili for dinner, Yum!!

Here are some of the benefits you can get from a plant based Keto Diet.

The world-famous Keto diet has become known for its weight-loss effectiveness as well as reducing heart diseases, triglycerides drop dramatically and you’ll get back your blood sugar control.

The Keto diet was first introduced in the 1920’ to treat epilepsy, some physicians claim Keto is also useful against polycystic ovarian syndrome.

Vegans on a plant based keto diet will get all those benefits plus they improved their kidney function, get protection against certain cancers (like colon, prostate, breast), reduce pain from arthritis, get richer nutrients from their food intake.

Some people find it difficult to stick to a keto diet, but people on a plant based diet plant find it easy to stick to Keto, finding they have more options to satiate their hunger and easier meals to prepare at home or/ and to take to work or school.

Keto dieters, will lose weight and gain strength, plant based Keto dieters, will also gain strength, but they tend to lose more weight, fast and keep it off.

A plant based plan will crush your cravings, reduce inflammation, and boost the health of skin, hair, and eyes.

However, people that are sticking to a plant based diet, need to take an extra dose of zinc- omega 3 fats, calcium, vitamin B12, vitamin k2, and vitamin D, since vegan diets tend to lack these nutrients, and a plant-based keto diet will also lack some important macronutrients your body needs, therefore be sure to get enough of these

Almonds, Chia seeds, Flax seeds, Hemp seeds, Pumpkin seeds, Walnuts, 100% dark chocolate, Unsweetened cocoa, Broccoli, Brussels sprouts, almonds, Kale, Mushrooms, Spinach, Swiss chard, Avocado, Olives.

Having said that, you must be feeling pretty interested in the foods you can eat and those you must avoid at all costs.

Here is a list of foods to avoid on a plant based keto diet:

  • Apples
  • Beans
  • Potatoes
  • Sweet potatoes
  • Lentils
  • Corn syrup
  • Oranges
  • Peas
  • Bananas
  • Winter quash
  • Grapes
  • Cereal
  • Corn
  • Honey
  • Maple syrup
  • Agave syrup,
  • Oranges
  • Quinoa
  • Cashews
  • chestnuts
  • Rice
  • Pistachios
  • Pasta
  • Carrots
  • Fish
  • Meat
  • Poultry
  • Dairy
  • Wheat
  • Eggs
  • Other animal products
  • Gelatin

Too much you can’t have? No need to worry and get discouraged about it, because the list of foods you can eat on a plant based Keto diet looks amazing!

Here is a list of foods you can eat on a plant based keto diet:

Keto Plant Based Fruits

  • Avocados
  • Blueberries
  • Coconuts
  • Cranberries
  • Lemons
  • Limes
  • Olives
  • Raspberries
  • Strawberries
  • Tomatoes
  • Watermelon

Keto Plant Based Vegetables

  • Artichoke hearts
  • Arugula
  • Asparagus
  • Bell peppers
  • Beets
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumbers
  • Daikon radish
  • Dandelion greens
  • Eggplant
  • Fennel
  • Fiddleheads
  • Garlic
  • Jicama
  • Kale
  • Lettuce
  • Mushrooms
  • Mustard greens
  • Okra
  • Onion
  • Radishes
  • Rhubarb
  • Rutabaga*
  • Shallots
  • Spinach
  • Squash (summer &winter)
  • Turnips
  • Zucchini

Keto Plant Based Nuts

  • Brazil Nuts
  • Pecans
  • Pine Nuts
  • Walnuts
  • Almonds
  • Hazelnuts
  • Macadamia Nuts

Plant Based Seeds

  • Chia
  • Pumpkin
  • Sunflower
  • Hemp

Keto Plant Based SEED and NUT BUTTERS

  • Almond butter
  • Coconut butter/coconut manna (aka the meat of the coconut)
  • Hazelnut butter
  • Macadamia nut butter
  • Peanut butter
  • Pecan butter
  • Sunflower seed butter
  • Tahini Walnut butter

Keto Plant Based OILS

  • Almond oil
  • Avocado oil
  • Cacao butter
  • Coconut oil
  • Flaxseed oil
  • Hazelnut oil
  • Macadamia nut oil
  • Olive oil

Bonus Keto Plant Based Ingredients you can use

  • Dairy-Free yogurt and cheese
  • Almond flour
  • Artichoke hearts
  • Baking powder
  • Baking soda
  • Coconut flour
  • Coconut milk (canned, full fat)
  • Cocoa or cacao powder
  • Dark chocolate (85% and up)
  • Glucomannan powder
  • Hearts of palm
  • Jackfruit
  • Psyllium Husk
  • Nutritional yeast
  • Vanilla extract
  • Herbs and spices
  • Edamame
  • Kelp noodles
  • Kelp flakes
  • Lupini beans
  • Shirataki noodles
  • Nori sheets
  • Roasted seaweed

The vegan keto diet may not be suitable for those with type 1 diabetes, women who are pregnant or breastfeeding, athletes or those with eating disorders or a history of disordered eating.

If you consider transitioning to a vegan keto diet, consult your doctor or a qualified health professional first to ensure the diet is safe to follow.Low-carb, high-fat diets may not be suitable for pregnant women, children and people with certain medical conditions. If you’re unsure whether the vegan keto diet is the right choice for you, seek advice from your doctor.

The take away

  • The high-fat, low-carb plant based keto diet focuses on whole, unprocessed, plant-based foods.
  • Plant based and ketogenic diets have been linked to benefits like weight loss and reduced heart disease and diabetes risks.
  • Certain supplements may be necessary to ensure nutrient needs are met, including iron and vitamins B12 and D.
  • Though research shows that both the plant based diet and the keto diet may benefit your health, studies on the effects of the vegan keto diet are needed to determine if this diet is effective and safe to follow long term.

Ready to Try Plant Based Keto? Just remember to Search our Plant Based Keto Diet Recipes with the Plant Based tag on them. 

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