Keto is one the greatest health and wellness trends in 2019. If you are one of the many who are growing curious about Keto and are meaning to give it a try this year, it is best to have a general idea on what it is and how will it affect your body in the long run. Here is everything you need to know about Keto Diet:
The Ketogenic Diet—or more popularly called Keto, was originally developed to help epileptics back in the 1920s. After series of experiments and medical tests, researchers find out that after fasting seizures of epileptics were reduced. As more and more people discovered its health and weight loss benefits, many have tried to adapt and modify it to the trendy diet you know today.
It focuses on the shift of consumption of carbohydrates to high fat foods, since the goal of Keto is to get most of your calories from fat sources, so your body enters a state of ketosis: a process where in your body burns fat instead of storing it. It is also what occurs when you fast.Carbs and Fats are the two major fuels for the body. While it can be transformed into energy, the body can’t burn fat directly. This is why there is still a need to consume carbohydrates, so that fat can be converted in the liver to ketones that are released into the bloodstream. Most of the keto diet is animal fat based, which has major issues with cholesterol and inflammation. Plant-based fats on the other hand provide the better option for clean low inflammation sources of nutrients.
Most people who follow the keto diet try to eat less than 50 grams of carbohydrates per day and 1 gram on protein per kilo of your body weight, fat and non-starchy vegetables. Some people drastically cut their carbohydrates intake to just about 10 percent of their diet, almost limiting their daily consumption of carbs equivalent to a single slice of white bread. On the other hand, they increase their fat intake by five times of the average per day, compensating for the loss of carbohydrates in their diet.
You’ll know that you’ve entered ketosis when you experience one or more of the following:
Instead, stick to the basics: water, black coffee, and tea. Want to have some sweetness for your taste buds? Go for no sugar added vegan chocolate bars!
Go for: quinoa, Chia seeds, Almonds, walnuts, flax seeds, pumpkin seeds. There are a lot ofrecipes online that helps you never get bored of these healthy foods in the long run.
generally, fruits and vegetables are low in fat and calories. But for people who are very conscious about their carb intake, they might be worried since fruits and veggies do contain carbs. But that should not be a reason to leave them off your daily diet since they contain essential nutrients the body needs to through the day.
Here is a quick list of the best low-carb vegetables:
Here is a quick list of the best low-carb vegetables:
In addition to our low-carb food suggestions, you may be wary of sweeteners in your drinks and desserts but can’t help to have them that’s why we are providing you a list of sweeteners that works in a keto-based diet:
If you are yearning to jump in a keto diet, now is the perfect time since it is just the start of the year! And what better way to start it? by shifting your once high- carb and high-calorie diet into a keto or low-carb diet by this simple 7-day meal plan.
Here’s a quick keto meal plan in a day example for starters:
Some followers and practitioners of the Keto diet have already witnessed the benefits of the diet for them, but would want to take it to the next level. Whatever their reasons may be, the steps to do it are just as simple as consuming alternatives.
The Keto diet allows the consumption of eggs and cheese for they are excellent sources of good and healthy cholesterol. However, in the Vegan Keto diet, these foods are a no-no. If you can’t eat eggs and cheese, what should be the replacement?
When it comes to finding Keto-Friendly substitute for eggs, many experts and nutritionists suggest that you choose an alternative depending on its use. Here are some options you can try:
Finely ground flax makes an excellent binder. If you need eggs for making vegan meatballs, try using finely ground flax seed instead. It’s nutty flavor that works best in recipes for almond or coconut flour baked goods and pancakes as well! Use one tablespoon of ground flax seeds and three tablespoons of water to replace one egg.
Silken tofu is a softer, silkier form of tofu that makes a good egg and dairy replacement. For baking purposes, silken tofu can be a good replacement for that extra density the egg provides. Use 1/4 cup of puréed silken tofu for 1 egg.
Baking Soda and Vinegar
Man would be surprised that baking soda and vinegar solution can be an alternative or substitute to eggs for baked goodies. Use one teaspoon of baking soda mixed with one tablespoon of white vinegar for one egg.
The Veggis a 100% plant-based egg company. Committed to only using natural ingredients, the Vegg has developed and created products that can be healthier substitutes for eggs without losing the taste, texture, and function of egg for use in your favorite dishes, all for about the same cost as real eggs.
Follow Your Heart’s VeganEgg
Follow Your Heart is another plant-based company that makes vegan alternatives of everything from cheese to mayonnaise--they even develop a recipe to create a vegan version of eggs!
TheirVeganEgg is advertised as a vegan whole egg replacement that has the taste and texture of real eggs, however, it is safe to use it to bake keto-friendly cookies, muffins, and cakes. The VeganEgg can also be used to cook up fluffy scrambled eggs and omelets as well. It’s like the real egg, only vegan and healthier.
However, the sole issue with these egg replacements is that they lack in fat or protein compared to a whole egg. But, don’t fret! You can easily get plenty of fat from plant-based oils and plenty of protein from vegan “meats,” nuts, seeds, and protein powder.
Even though you can’t eat eggs, meat, butter, or dairy, you will still have an abundant fat sources on the vegan ketogenic diet. Here are some sources of fat for the healthy oils you need in your diet:
This maybe the most common and popular healthier alternative for oil. Olive oil is mostly made of different fats than coconut oil, and it has plenty of positive health effects as well. You can use it to enhance the flavor and fat content of the many dishes that you’ll find later in this article. Just make sure you cook with olive oil at a temperature that is below 405 degrees Fahrenheit, so it doesn’t oxidize and become less healthy.
Coconut oil is an excellent oil for fat bombs, deserts, and cooking and baking at temperatures under 350 degrees Fahrenheit. It also provides a long chain and medium chain saturated fatty acids that are the ideal fuel sources for keto dieters and followers.
Avocado oil contains more healthy monounsaturated fats than any other commonly used oils. It also has the highest smoke point of any other cooking oil (at 520 degrees Fahrenheit), which makes it perfect for cooking, baking, and deep frying. Enjoy the fruit and reap the benefits of it from its oil too!
Red Palm Oil
Red palm oil is an incredible source of Vitamins A and E. Though it may be one of the lesser known alternatives, it has a mild carrot-like flavor, with a rich, buttery texture, and a slightly higher smoke point than olive oil and coconut oil.
Just a word of caution, many palm oil products are produced in a way that has devastating consequences for the environment, the wildlife, and the workers that help produce the oil.
It is best to buy RSPO-certified or CertifiedSustainable Palm Oil (CSPO)products. The companies that produce these products are approved by the RSPO (the Roundtable on Sustainable Palm Oil) for using sustainable practices that meet strict environmental and social criteria.
This oil is commonly derived from coconut oil and palm oil. It contains medium chain triglycerides, which are saturated fatty acids that skip normal fat digestion and go right to the liver where they are converted into ketones for fuel. If you need an energy boost, add this flavorless oil to your salads, sauces, fat bombs, and hot drinks like coffee or tea.
You don’t have to limit your choices and option on where to get all the healthy fat you need in your daily balanced diet. You can get extra fat — along with essential vitamins and minerals — by adding these fatty foods to your vegan ketogenic diet as well:
High in monounsaturated fat, vitamins, minerals, and antioxidants, the avocado is the perfect addition to any vegan keto meal. You can also make a keto-friendly vegan chocolate mousse dessert by blending avocado together with cacao powder, vanilla extract, and a low-calorie sweetener of your choice.
Nuts are a healthy addition to any diet, and they are also an excellent source of essential fats. Experts recommend macadamia nuts and cashews because they have the highest amount of healthy monounsaturated fats and the lowest amount of inflammatory omega 6 fats. However, make sure that you are aware of how many carbs are in the nuts you are consuming while you are on the vegan ketogenic diet.
Pumpkin seeds, sesame seeds, flaxseeds, sunflower seeds, etc. are another high-fat, healthy addition to the vegan ketogenic diet. But keep in mind to consume them in moderation for they contain higher levels of inflammatory omega-6 fats, so don’t rely on them as a dietary fat staple.
Although the vegan diet is comprised of more plant foods than any other diet, that doesn’t mean it is the healthiest diet. Plant foods simply do not contain enough of some essential nutrients that we need to thrive.
For instance, several studies pointed out that both vegetarians and vegans are prone to deficiencies in B12, calcium, iron, zinc, the long-chain fatty acids EPA & DHA, and fat-soluble vitamins like A, D, & K2. Vegans and vegetarians may also suffer from hormonal issues if their bodies aren’t producing enough cholesterol and if plant compounds called goitrogens are impairing their thyroid function.
Luckily, there are food substitutes and lifestyle adaptations you can do to make sure you won’t have issues in nutrient deficiencies. Here are some tips you can observe:
The impact that soy has on health is a hotly debated issue. After animal model research found that soy’s estrogen mimicking molecules may contribute to breast cancer, soy became one of the most demonized of all plant foods.
However, the case of its effect on humans is entirely different.In fact, soy consumption has been found to decrease the risk of breast cancer in women and prostate cancer in men.
Soy is even safe for women who have had estrogen-receptor positive breast cancer. Up to three servings per day of soy products such as soymilk, tofu, or tempeh cause no adverse effects for these women. Negative effects on men’s health or male sex hormone are also proven to be false.
Ultimately, soy is a safe food that most people will have no problems with. However, there are some cases where some individuals experience thyroid issues after increasing their soy consumption. Soy contains goitrogens, which are plant compounds that disrupt the production of thyroid hormones. These goitrogens may be interfering with iodine uptake in the thyroid gland. These can be manifested through fatigue, cold sensitivity, constipation, dry skin, or unexplained weight gain after increasing your soy consumption.
To improve thyroid function, decrease the amount of goitrogen containing foods like soy and cruciferous vegetables (broccoli, kale, etc.) that you have in your diet and add a tablespoon or two of sea vegetables like dulse flakes to each meal.
On the other hand, if you feel better when you are eating soy and cruciferous vegetables, then eat as much as you’d like--not forgetting about your carbohydrate intake. Another thing to make sure is that you eat use organic soy if you want to avoid GMOs and excess pesticide exposure.
By following the vegan ketogenic diet, you can help reduce your environmental impact, decrease animal suffering, and improve your health. However, this diet requires more hard work and dedication than most diets to do to get it right and reap all the benefits.
Instead of meat, cheese, and dairy, opt for:
To thrive on the vegan diet, it is important to cover any nutrient deficiencies you may have from exclusively eating plant foods.
Last but most importantly:
Keto, and any other kinds of diets that are life changing to many must be seen in a holistic way and not just because it’s a trend or something you have heard from a friend. Before committing yourself into this diet—or any diet for that matter, it is best to consult with your doctor first and research a lot so that you know how to make the most of it and to do it safely and correctly.