To begin keto, you need to deprive your body of carbohydrates.
Your ketogenic diet should not consist of more than 5% carbohydrates, which is less than 20 grams a day.
Since the keto diet is low in carbohydrates, keto can be difficult for vegans since they would have to abandon almost all grains and legumes, which are high in carbs or at least rich in protein.
However, there are options available that meet these requirements.
This food will be helpful if you want to lose weight with keto:
1. Leafy greens like kale and spinach
Leafy greens are very high in fiber, but do contain small amounts of protein as well as some fat. Kale has about 1g per cup while spinach has about the same.
The keto diet usually recommends you eat your vegetables raw or steamed and without seasoning (since keto is a very high-fat and low-carb diet, it would be hard to absorb fat-soluble nutrients like vitamins A and D that are normally found in vegetables).
However, the keto diet does not recommend that you limit leafy greens – they can still make up a significant part of your ketogenic diet (and offer numerous health benefits).
2. Nuts & seeds
Nuts and seeds like almonds, walnuts, flaxseeds, chia seeds and pumpkin seeds can also increase your protein intake because they contain about 5g per ounce.
None of these nuts or seeds has more than 2g of net carbs per ounce, so they too are keto-friendly.
3. Healthy oils
Healthy oils like coconut oil, olive oil and avocado oil contain no carbohydrates and plenty of fat.
Since keto is high in fat, ketoers can eat these foods without worrying about having enough fat for ketosis to happen.
4. Some low carb veggies
Bell peppers (which actually have more net carbs than some other vegetables like broccoli or asparagus), celery and cucumbers are keto-approved vegetables that can be consumed with minimal effect on ketosis.
Additionally, green beans contain only 2g of net carbs per cup while radishes contain 1g, which means you can eat them on keto if you like them.
5. Some keto fruits
When ketoers want to add fruit to their ketogenic diet, they usually choose berries (like raspberries and blackberries), since 1 cup of blackberries has 9g of net carbs while one cup of blueberries has 13g.
Other keto-approved fruits include avocado, lemon and lime. Finally, avocado is a very keto-friendly food that can be eaten by itself or added in order to increase fat content in meals.
Additionally, avocados have numerous benefits in addition to providing ketone production so you should always try to eat some when you have the chance because it will help your ketogenic weight loss process in many ways possible.
6. Nutritional yeast
Nutritional yeast is rich in protein, keto-friendly fiber and ketones that are essential for ketosis to happen.
You can add nutritional yeast to your food or you can take it by itself as a way to get more ketone production while increasing the fat content of ketogenic dishes.
7. Herbs & spices
Ketoers should use herbs and spices instead of other keto-friendly foods like butter or oil because they contain no net carbs while having plenty of flavor.
However, keto dieters should be careful when using these herbs and spices since ketosis occurs when ketoers restrict their intake of carbs but increase their intake of fat.
If eating too much sauerkraut will cause ketoers to exceed their ketogenic fat intake, ketoers should choose other keto-friendly herbs and spices instead of sauerkraut.
In addition, ketoers should be careful about consuming ketone foods because ketones are frequently added to many food items to either replace or supplement carbs.
In fact, an increasing number of keto bars have been created for the purpose of helping ketosis happen faster while making it easier for people following a ketogenic diet to know what they can and cannot eat when on a keto diet plan.
If you’re going vegan, just pay attention not to eat a lot of these specific types of bar. You can instead choose keto supplements like Nucentix Keto X3.
As shown above, most keto-friendly vegetables are allowed on a vegan ketogenic diet plan.
However, some are less preferable than others – leafy greens that are high in protein but low in fat should be eaten when possible because they will also provide your body with essential nutrients.
Additionally, it’s important to remember that vegan keto bars exist when going on a vegan ketogenic diet, so pay attention to avoid eating too much of them if weight loss is one of your goals.
Finally, using healthy oils and herbs & spices instead of keto-friendly oils and ketone bars is a great way to minimize your carb intake while maximizing ketone production.