Roadmap To Getting The Most Out of Plant-based Keto Diet in 2019

January 26, 2019 0 Comments

Roadmap To Getting The Most Out of Plant-based Keto Diet in 2019

What's inside this blog: 

  1. What is Keto and How does it work?
  • TheRules” 
  • How do you know you are doing Keto right
  • Stay away from: 
  • Eat more of:
  1. Quick Keto Meal Plan for Starters
  1. How to shift from Keto to Vegan Keto
  • Keto-Friendly Vegan Dairy Replacements
  • Keto-Friendly Egg Substitutes 
  1. Eating Enough Fat on A Vegan Keto Diet
  1. Downsides of Vegan Ketogenic Diet
  • What About Soy?
  1. Surviving and Harnessing the Benefits of Vegan Keto Diet
  1. What else to know and consider before jumping in to the Keto Diet

 

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:

What is Keto and How does it work?

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.

The “Rules”  

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.

How do you know you are doing Keto right

You’ll know that you’ve entered ketosis when you experience one or more of the following:

  • Keto breath:When your body starts to break down fat for fuel, acetone is produced. This acetone can be detected in the breath — the smell is fruity or sometimes metallic scented.
  • Increased thirst and dry mouth: Thirst will increase in a state of ketosis because the body starts to use up excess glycogen, which holds onto water, leading to an increased the need for urination.
  • Ketones present in urine: Using a ketone strip can help detect ketones in the urine, confirming that your body has indeed entered a state of ketosis.

  • Stay away from:  

    • Sugary foods and drinks: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.

    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!

    • Grains and starches: Wheat-based products, rice, pasta, cereal, etc.

    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.

    • Fruits: All fruit, except small portions of berries like strawberries and Avocados
    • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
    • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
    • Condiments and sauces: You can use salt, pepper and various healthy herbs and spices.
    • Stay away from products who claim to be “low fat”, they are just highly processed and oftentimes high in carbohydrates.
    • Indulge in healthy oilssuch as extra virgin olive oil, coconut oil and avocado oil.
    • Limit your intake of alcoholic beverages, or better yet, stay away from them because their carb content can throw you out of ketosis.

    Eat more of:

    Low-carb fruits and vegetables

    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:

    • Strawberries- this pantry favorite have the fewest carbs of all types of berries.For each 100 g of strawberries, you take in about 5.68 g of carbohydrates.
    • Blackberries- blackberries are frequently used in oats and desserts as toppings or fillings and this is another reason why you should always include it in your regulars. For each 100 g of blackberries, you’ll get9.61 g of carbohydrates, and about 4.31 g of fiber.
    • Avocados- are relatively low in carbohydrates. In every 100 g of avocado, you’ll get  only 1.83 g of carbohydrates. Also, in each serving of that yummy avocado, you get monounsaturated fats which are great for your heart’s health.
    • Peaches- some people may not believe it but peaches have low carbohydrate content. For every 100 g, you’ll get only a net of 8.04 g of carbohydrates. Peaches are perfect as a low carb snack.

    Here is a quick list of the best low-carb vegetables:

    • Cucumbers-are every salad lover’s favorite ingredient. They are also perfect as an addition to high concentrate fruit juices such as lemon. Very refreshing and nutritious at the same time! If they come peeled, they contain just2.16 g of carbs for every 100 g. And about3.63 g, if taken in with peel.
    • Celery-a pantry staple for meals and appetizers, it contains2.97 g per 100 g. 
    • Spinach- you’ll get about3.63 g of carbohydrate in every 100 g you take in. That’s more reason to toss it in your salads and meals!
    • Broccoli- Raw broccoli contains about 4.04 g of carbs per 100 g. It’s nutrient-dense and perfect for stir fried veggie meals. This high in fiber vegetable is also perfect  when steamed and seasoned with salt and pepper.
    • Tomatoes- who doesn’t love tomatoes in their healthy deli burgers and salads? This pantry staple and all-time favorite is 2.69 g of carbs per 100 g serving! This super versatile vegetable can be eaten raw, processed as juice, soup, tossed in salads, you name it!

    Keto Sweeteners

    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:

    • Stevia is anatural sweetener therefore it is plant-based. It came from the Stevia rebaudiana plant. It contains very little to no calorie content which is perfect for diabetics.
    • Erythritol- it is a type of sugar alcohol — it works as a naturally-occuring sugar in your tongue that mimics the taste of sugar.
    • Xylitol- another kind of sugar alcohol, it is commonly used in products like sugar-free candies and mints. It’s almost as sweet as sugar but it only contains 3 calories per gram.

    Quick Keto Meal Plan for Starters

    keto meal plan

    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:

    Breakfast

    • Unsweetened coconut yogurt mixed in with Paleo granola, few raspberries, chia seeds, and walnuts.

    Lunch

    • Oven-baked Tofu with broccoli
    • Fresh iceberg lettuce and tomato salad on the side

    Dinner

    • Grilled Mushrooms and Tofu  
    • Eggplant, spaghetti squash, zucchini and fresh tomatoes sautéed with garlic in olive oil.

    Snacks

    • Spicy guacamole
    • Raw zucchini slices

    How to shift from Keto to Vegan Keto

    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?

    Keto-Friendly Vegan Dairy Replacements

    • Replace Milk with Coconut Milk. In some recipes, you can substitute coconut milk in for regular milk in a 1 to 1 ratio.
    • Replace Heavy Cream with Coconut Cream. You may have to blend it with some water or skim some water out of the container depending on the creaminess of the coconut cream.
    • Instead of Butter use Coconut Oil or Vegan Butter.Coconut oil has a slightly lower melting point than butter and the same smoke point as butter, which makes it a good butter replacement. If you are not a fan of the flavor of coconut oil, there are specialty stores that carry and sell vegan butter. Keep in mind that you should choose the one that doesn’t contain any hydrogenated oils because these oils increase the risk of heart disease tremendously.
    • Replace Dairy-Based Cheese with Vegan Cheese.There are plenty of vegan cheeses on the market right now. Avoiding soy is easy by replacing it with coconut, cashew, and other other tree-nut-based cheeses.
    • Instead of Cream Cheese, have Vegan Soft Cheese.Treeline makes a cashew-based soft cheese that is delicious and savory, and it has almost the same texture as cream cheese. You can also make some creamy cashew cheese on your own withthis recipe.
    • Replace Yogurt and Sour Cream with Nut-Based Yogurt. Go for plain almond, cashew, or coconut milk yogurt when replacing yogurt or sour cream for main dish or dessert recipes. Just make sure it has no added sugars or hidden carbohydrates in your alternatives.

    Keto-Friendly Egg Substitutes

    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:

    Flax Seed

    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

    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 Vegg

    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.

    Eating Enough Fat on A Vegan Keto Diet

    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:

    Olive Oil

    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

    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

    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. 

    MCT Oil

    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: 

    Avocado

    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

    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.

    Seeds

    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.

    Downsides of Vegan Ketogenic Diet

    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:

    • Eat as much real food as possible — limit your consumption of fake and processed meats, overly processed soy products, vegan junk food, etc.
    • Take a vegan DHA+EPA supplements.
    • Eat natto (fermented soy) or green leafy vegetables like kale to get enough Vitamin K2.
    • Supplement with a vegan form of vitamin D3.
    • Prepare seeds and nuts properly by soaking and sprouting. This will help deactivate mineral-binding proteins that impair mineral absorption.
    • Maximize iron absorption by eating a lot of vitamin-C-rich foods.
    • Keep your thyroid in good shape by eating iodine-rich foods such as seafood and seaweed.  
    • Take B vitamins supplements, especially vitamin B-12.
    • Eat fermented foods like sauerkraut, kimchi, and natto to improve digestion and vitamin and mineral absorption.
    • Take a zinc supplement likeZinc Balance If you are experiencing symptoms like dry skin or getting sick with a sore throat more often than usual.
    • Supplement with one, two, or all three of the compounds taurine, carnosine, and creatine. Each one boosts health in a variety of ways. However, they are not found in plant foods.
    • Take Heme-iron supplements.
    • Consider adding oysters, clams, and other non-sentient bivalves to your diet for your  B-12 and zinc needs.

    What About Soy?

    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.


    Surviving and Harnessing the Benefits of Vegan Keto Diet

    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.

    • Limit your total carbohydrate consumption to 35 grams or less per day
    • Eliminate all meat, fish, and other animal products from your diet
    • Eat plenty oflow-carb vegetables.
    • Get at least 70% of your calories from plant-based fats.
    • Consume around 25% of your calories from plant-based proteins
    • Supplement with nutrients that you may not be getting enough of.

    Instead of meat, cheese, and dairy, opt for:

    • Tofu, Tempeh, Seitan, and other high-protein vegan “meats”
    • Vegan egg replacements likeThe Vegg,VeganEgg, or homemade egg substitutes
    • Coconut milk and other varieties of nut milk
    • Coconut cream
    • Coconut yogurt and other varieties of nut-based yogurt
    • Vegan cheese (some of the best vegan cheese is made byTreeline,Miyoko’s Kitchen, andFollow Your Heart)
    • Vegan protein powders
    • Plant-based oils like coconut oil, avocado oil, MCT oil, avocado oil, olive oil, etc.
    • High-protein nuts and seeds

    To thrive on the vegan diet, it is important to cover any nutrient deficiencies you may have from exclusively eating plant foods.

    • Eat as much real food as possible — limit your consumption of fake meats, overly processed soy products, vegan junk food, etc
    • Take vegan DHA+EPA, vitamin D3, Vitamin B-12, and heme-iron supplement.
    • Eat natto (fermented soy) or green leafy vegetables like kale to get enough vitamin K2
    • Prepare seeds and nuts properly by soaking and sprouting. This will help deactivate mineral-binding proteins that impair mineral absorption.
    • Maximize iron absorption by eating a lot of vitamin-C-rich foods.
    • Keep your thyroid in good shape by eating iodine-rich foods such as seafood and seaweed.  
    • Take B vitamins supplements, especially vitamin B-12.
    • Eat fermented foods like sauerkraut, kimchi, and natto to improve digestion and vitamin and mineral absorption.
    • Take a zinc supplement likeZinc Balance If you are experiencing symptoms like dry skin or getting sick with a sore throat more often than usual.
    • Supplement with one, two, or all three of the compounds taurine, carnosine, and creatine. Each one boosts health in a variety of ways. However, they are not found in plant foods.
    • Take Heme-iron supplements.
    • Consider adding oysters, clams, and other non-sentient bivalves to your diet for your  B-12 and zinc needs.
    • Eat iodine-rich seaweed and fermented foods.
    • Take zinc supplements likeZinc Balance.
    • Supplement with taurine, carnosine, and creatine for an extra health boost.

    Last but  most importantly:

    • Eat the right amount of calories, carbs, fats, and protein.

    What else to know and consider before jumping in to the Keto Diet

    • If you think you are ready to commit yourself to the Keto Diet, experts suggest that you consult with your doctor first to know your baseline. They should help you evaluate if the diet is safe for you and whether the rules and limits of it would be beneficial for your body, and not detrimental to your health. Moreover, it would be best to check with them first so that you can adjust your macronutrient consumption correctly.
    • You should be aware that there are critics that say and argue that Keto is nearly impossible to follow for a long period of time, and that it could lead to muscle loss or deprive the brain of its preferred fuel source: carbohydrates. This can be a recipe for disaster which only sets you to fail from the beginning. Additionally, they argue that the majority of the research on the Keto diet have yet to explore its long term effects, especially to non-epileptic people.
    • Above all, no one can deny that Keto Diet serves a lot of benefits and positive effects to its practitioners and followers such as weight loss without hunger, diabetes reversal, reduced sugar cravings, calmer stomach and increased mental sharpness are just a few of the most common examples.

    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.

    Did this article enlighten you about Keto Diet? If you want to know more about Keto, leave us a comment below!