Introduction
The keto diet is a low-carb, high-fat diet that has become increasingly popular in recent years. Traditional keto diet includes animal products such as meat, poultry, fish, eggs, and dairy. However, it is possible to follow a plant-based keto diet.
What is plant-based keto?
A plant-based keto diet is a low-carb, high-fat diet that excludes all animal products. This means that people on a plant-based keto diet eat only plant-based foods, such as fruits, vegetables, nuts, seeds, and whole grains.
Why follow a plant-based keto diet?
There are a number of reasons why people might choose to follow a plant-based keto diet. Some people choose to follow a plant-based keto diet because they are vegan or vegetarian. Others may choose to follow a plant-based keto diet for ethical reasons. Still others may choose to follow a plant-based keto diet for the health benefits.
Benefits of a plant-based keto diet
A plant-based keto diet may offer a number of health benefits, including:
1. Weight loss. A plant-based keto diet may help people to lose weight and improve their body composition.
2. Reduced risk of chronic diseases. A plant-based keto diet may help to reduce the risk of chronic diseases. These include heart disease, stroke, type 2 diabetes, and some types of cancer.
3. Improved blood sugar control. A plant-based keto diet may help to improve blood sugar control in people with type 2 diabetes.
4. Reduced inflammation. A plant-based keto diet may help to reduce inflammation throughout the body.
How to follow a plant-based keto diet
To follow a plant-based keto diet, you need to restrict your carb intake and increase your fat intake. You should also make sure to eat enough protein.
Here are some tips for following a plant-based keto diet:
- Limit your carb intake: On a plant-based keto diet, you should aim to consume fewer than 50 grams of net carbs per day. Net carbs are calculated by subtracting fiber from total carbs.
- Increase your fat intake: On a plant-based keto diet, you should aim to consume at least 70% of your calories from fat. Good sources of healthy fats include avocados, nuts, seeds, and olive oil.
- Eat enough protein: On a plant-based keto diet, you should aim to consume 0.8 grams of protein per kilogram of body weight per day. But closer to 1g of protein per pound of body weight if you are aiming to build muscle. Supplement you protein intake with plant protein powders. Cantein is a great option.
Meal ideas for a plant-based keto diet
Here are some meal ideas for a plant-based keto diet:Breakfast
Avocado toast with eggs, chia pudding with berries and nuts, or a smoothie made with nut milk, protein powder, and low-carb berries.
Lunch
Salad with tofu or tempeh, lentil soup, or a veggie burger on a lettuce wrap.
Dinner
Stir-fry with tofu or tempeh and vegetables, roasted vegetable medley, or a lentil curry.
Snacks
Nuts, seeds, hard-boiled eggs, or avocado slices.
Conclusion
A plant-based keto diet can be a healthy and effective way to lose weight, improve your body composition, and reduce your risk of chronic diseases. However, it is important to follow a well-planned diet. This is to ensure that you are getting all of the nutrients that you need.