Low-carb diets seem like a thing of the past. It appears lately, however, that there’s a new(er) player on the scene. The idea of a ketogenic diet actually isn’t novel, but since keto is now having its heyday we’re here to tell you that vegans can benefit, too.
What does Ketogenic mean?
A ketogenic diet is one that puts your body into a state of ketosis. I know, don’t you just love it when definitions use one form of the same word to define another? Ketosis is a metabolic state during which your body uses fat, instead of carbohydrates, as its energy source. So, a Keto diet restricts carbs in order to encourage your system to run off fat, aka go into a state of ketosis.
How do I enter ketosis?
Ketosis is a naturally occurring metabolic pathway. In fact, ketones are what allow us to survive for long periods of time without food. When your body is in starvation mode it resorts to using stored fat as fuel. Ketosis encourages your body to mimic starvation mode, minus all the hunger and additional muscle loss, by also using fat as food.
The key to ketosis is all in the carbs. In order for your body to switch to this metabolic
How limited? The exact amount varies from person to person, based on body type and genetics, but somewhere between 20-100g of carbohydrates daily, with the sweet spot typically falling between 20-50g. Because everyone’s unique, the way to determine how many grams of carbs you should eat is to figure out at what point you’re experiencing ketosis. And, while there are several indicators of this (such as weight loss, suppressed appetite, and increased focus) the most accurate way to determine whether or not you’re in a state of ketosis is by measuring ketone levels in either blood, urine, or breath.
What, biochemically, is ketosis?
Ketosis is one of three naturally occurring metabolic pathways. When there aren’t
Benefits of a Keto Diet
A ketogenic diet has also been shown to help alleviate symptoms of
Let’s make Keto Vegan
Ultimately the difference between Keto and other low-carb diets, like Atkins or South Beach, lies in the amount of protein consumed. As a
Although many keto-ers rely on animal products for their high fat intake, this diet can absolutely be
To eat liberally: cauliflower (4g per 100g), cabbage (3g), avocado – also great for healthy fats! (2g), broccoli (4g), zucchini (3g), spinach (1g), asparagus (2g), kale (4g), green beans (4g), Brussels sprouts (5g). (More generally this category is comprised of vegetables that are grown above ground.)
To eat: raspberries (5g), blackberries (5g), and strawberries (6g).
All other fruits should be consumed in moderation or not at all due to their high carbohydrate levels.
Legumes and Grains
Nuts and seeds
Oils and Fats (aka the good stuff)
Olive oil, coconut oil, sesame oil, avocado oil, macadamia nut oil, and MCT oil. No carbs – eat it all!
To drink: homemade almond or coconut milk (varies but typically low), champagne (1g), and wine (red/white 2g).
So there you have it. It may take some planning, and certainly an adjustment period, but a ketogenic, vegan diet is definitely possible.
Originally published at: www.ora.organic