PLANT BASED KETO???
In a recent newsletter we asked and answered the question “Is plant based keto possible?” We say yes, it is but it’s not as straightforward as traditional keto. Here are some important points from that newsletter that we think need reiterating before we get into this blog:
Carbs may need to be higher than traditional keto to accommodate proper nutrient density
There are three approaches, Pescatarian, Vegetarian and Vegan Keto
Getting complete protein sources has to be a priority
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Okay, I’ll be honest, this is one of the most complex topics we’ve approached from a nutritional perspective in our blog. There is going to be a lot to digest here, no pun intended, but as a team we feel that knowledge is power. So buckle up and get ready as I take you into the plant based keto world!
Before we get into what putting a plant based ketogenic diet into action looks like, we want to make sure that your first considerations are your purpose for following this plan, what you wish to achieve, and that you do so with a full understanding of what is required. Honestly these are considerations you should be making when you approach any new way of eating! And as always we want to remind you that you should be consulting a medical professional before undertaking any new nutritional lifestyles. All bodies are different and being aware of the potential impact of your choices on your health is important. We are not presenting medical advice here today!
Things to consider when making the decision to follow a plant based approach to keto:
The ketogenic diet by nature is a restrictive way of eating, and the plant based approaches are even more so. Ensure that you have a clearly defined purpose for taking this approach.
These approaches are not as simple as just looking at a “Eat this, Not that” list. Make sure you are well informed so that you ensure you are finding a path that allows you to thrive and do not set yourself up for unwanted complications.
As we mentioned above, there are three variations of plant based keto. Vegetarian and Pescatarian allow for easier access to necessary nutrients found in fish, eggs and even animal dairy products. But both of these approaches incorporate many of the options and guidelines of the third variation, vegan keto. The overview presented here today will make a base assumption that you are also considering vegan keto so I can thoroughly ensure you understand how to best get the nutrients your body needs.
The Basics of a Plant Based Ketogenic Diet
So let’s cut right to the root of the matter and look at the guidelines for implementing a plant based ketogenic diet:
Limit your total (not net) carbohydrate intake to 50g or under per day
Eliminate all animal based products (unless following a Pescatarian or Vegetarian approach)
Eat plenty of low carb vegetables and fruits
Focus on higher fat plant based foods like avocados, coconut, olives, nuts, seeds, avocado oil, olive oil, coconut cream/oil, plant based cheeses, etc.
Ensure you are getting a variety of plant based proteins including soy (tofu,) tempeh, seitan, beans/lentils, nutritional yeast, and vegan protein powders.
Properly supplement for known nutrient deficiencies on a vegan diet including B Vitamins (B 12 & B 6 specifically,) Vitamin D3, Omega 3s, Iron, Zinc, Choline and Taurine.
As with all keto plans proper hydration including electrolytes is important. Watch for signs you are not getting enough, click here for those signs.
Some of these items may seem completely intuitive. Of course a plant based ketogenic diet is lower in carbs, higher in fat and avoids animal products. The practical application of these ideas may be more challenging than they seem at first glance so I want to approach some of the details.
Carbohydrates
Having a higher carbohydrate target in this way of eating is not just about allowing for the carb content in many vegan protein sources or greater nutrient variation in your intake. It also allows you to have more palatable “vehicles” for the fats you are eating. This is not about chugging a half cup of olive oil and moving on with your day, but it can feel challenging to eat enough fat (70-75% of your daily caloric intake) when avoiding animal based proteins that often carry a significant fat volume as well.
Protein
Our bodies require 20+ amino acids that support the structure and functioning of our bodies from a muscle building and hormone building perspective. Nine of these amino acids are defined as “essential” because they must be ingested and cannot be synthesized by our bodies like the others. Foods that contain all of the essential amino acids are referred to as complete proteins. Vegan keto-friendly complete proteins include protein powders (usually fortified to include the needed amino acids,) soybeans and soy products (tofu, tempeh,) hemp seeds, chia seeds, and nutritional yeast. Other vegan protein sources will allow for variety in your eating and bring important nutrients but it is important to include complete proteins. So when you read that certain vegetables contain protein, this is true, but not the entire picture.
Supplementation
As noted above there are several essential nutrients that can be challenging to obtain from vegan food sources including B Vitamins (B 12 & B 6 specifically,) Vitamin D3, Omega 3s, Iron, Zinc, Choline and Taurine. For many of these nutrients it is not just about their presence in a food but the bioavailability of that nutrient in that form. If you are going to take a vegan approach to the ketogenic diet I encourage you to check out Healthline’s resource on supplementation for a vegan diet you can find here.
Be Mindful and Aware
Here at The Keto Road one core concept we try to hammer home when it comes to any and all nutritional approaches is to not put your results (including weight loss) ahead of your overall health. You need to be conscious of any nutrient deficiencies and the impact they are having on your health even if the scale is moving! Our Getting Started link you can find at the top of this page does have several resources when it comes to protein and electrolyte deficiencies, but on a plant based keto diet you need to also be aware of effects including skin issues, hair issues, and more than can result if you are not properly giving your body all of the nutrients it requires. If you notice changes in your mood, energy, ability to work out, etc. it may be time to evaluate how well you are meeting your needs. I don’t say this to be a naysayer or negative about these approaches but just want you to understand that proper nutrition is important regardless of your way of eating, and getting it right can take some work as I hope you are seeing here.
So You Need Some Ideas…
Believe it or not vegetarian/vegan keto recipes exist and are plentiful. Having access to them can help paint a bigger picture of what your food options will look like if you do decide to take this approach, especially if your current culinary repertoire is more meat centric! Here are a few great links to check out:
The Big Man’s World’s Vegan Recipes
Keto & Low Carb Vegetarian Recipes
Wholesome Yum’s Vegetarian Recipes
In Conclusion
I hope that the biggest takeaway today is that a plant based ketogenic diet is indeed possible if you are conscious of your food options and ensure you are getting the nutrients your body needs. There has been no long term studies written about this way of eating so understand that your choice to use it will indeed be an individual experience. Be sure to not only identify why taking this approach matters to you but also be realistic about what your challenges will be. A plant based keto diet can take more planning and prep to make sure you have the foods you need available. As with all dietary changes though, the more you put it into action the easier those actions will be.
Be open to both the positive and negative impacts you may experience, and make wise choices for yourself. Navigating those choices can be challenging and if you are looking for assistance with implementation both Coach Jon and myself have worked with clients in this arena. If you’d like to talk to one of us about it now click here to schedule a free call.
Are there specific areas of plant based keto you would like to see us dive deeper into here on our blog? Let us know!
