The ketogenic or keto diet is gaining popularity. And while many people wonder if it is possible to adopt a Keto Vegan Plant-Based Diet, I’m here to tell you
YES! It totally is!
When we increase our healthy fats and lower our carbohydrates that come from grains, most fruit, sweeteners, and starchy vegetables, and enrich our diet with a moderate amount of protein (15 grams per meal), the human brain becomes more efficient. We have more mental cognition, clarity, we lose weight, and have a more balanced energy level.
Here is what I have learned from eating a keto vegan and plant-based diet:
- I have REAL sustained energy when I eat and drink plant-based keto foods. When I say REAL, I mean non-processed
- I can have green juice, keto coffee, leafy greens and green vegetables
- I can have lots of fat and healthy oils and feel amazing
- I don’t miss unhealthy carbs – cakes and bread now look like plastic to me
- I can still enjoy healthy carbs 1 day a week (up to 100g and stay in ketosis)
When your body uses fat for fuel, it burns fat stores for energy, providing a more sustainable slow-burning energy. In contrary, when your body uses carbs/sugar for fuel, you need to eat more often to keep fueling the fire, and your body never gets a chance to burn its fat stores.
The benefits of eating a keto vegan plant-based diet
- Your body becomes less acidic as a result of not eating animals and their byproducts
- Better bowel movements because you are getting plenty of fiber
- Avoid having foul smelling keto breath and B.O. (from eating too many animal products)
- Have an alkaline P.H. from eating lots of green juices and green vegetables (both raw and cooked)
- You won’t get sick as often since your body is more on the alkaline side than meat eaters tend to be.
Here’s an outline of what a woman who weights between 120-140 pounds would eat in a day on a keto vegan plant-based diet plan:
- Carbohydrates: Between 20 and 40 grams. Consists of all the leafy greens, green and cruciferous low-starch vegetables (raw and cooked) green juices, some starchy vegetables such as carrots, beets, sweet potatoes and squash in moderation, some fruits such as berries, lemons, and limes
- 20g/day is stricter and used by people with hormone imbalances, more weight to lose and brain fog, candida, etc.
- 40g/day is beneficial for people who want to experience the mental clarity and energy improvements plus drop a few pounds in the process.
- 60g/day might be a good place to start if you are a severe sugar burner (eating packaged foods and white sugar and white flours and grains
- Fats: Between 100g -120g per day including coconut, cacao, nuts, seeds, olives (and any of these products’ butter, oil, and milk).
- Protein: 45g/day in the form of sprouted nuts and seeds (and their butter), vegetables, leafy greens and green sprouts (such as microgreens)
- Free Foods: (don’t contain many macros but do contain nutrients) seaweeds (includes Irish sea moss, kelp noodles, sushi nori, arame, hijiki, etc.), leafy greens, green vegetables, celery and celery juice
Avoid: Foods high in lectins, and food that keeps us out of ketosis: all grains, corn, beans, peppers (bell included), eggplants, and tomatoes (some tomatoes in moderation can be okay), white potatoes, processed foods (90% dark chocolate is okay), high sugar fruits such as everything except berries, lemons and limes.