{"id":14457,"date":"2019-11-04T00:49:06","date_gmt":"2019-11-04T00:49:06","guid":{"rendered":"https:\/\/www.healthymale.com\/squad\/?p=14457"},"modified":"2019-11-04T00:49:06","modified_gmt":"2019-11-04T00:49:06","slug":"following-a-vegan-keto-diet","status":"publish","type":"post","link":"https:\/\/www.healthymale.com\/blog\/weight-loss\/following-a-vegan-keto-diet\/","title":{"rendered":"Following a Vegan Keto Diet"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Sticking to a vegan diet or a keto diet can be tough. But what if you\u2019re combining the two? Can it be done? <\/span><span style=\"font-weight: 400\">Absolutely.<\/span><\/p>\n<h3>How the vegan keto diet works<\/h3>\n<p><span style=\"font-weight: 400\">Like the traditional keto diet, a vegan keto diet restricts carbohydrates and aims for foods high in fat plus a moderate amount of protein. The main difference is that only plant-based foods are eaten on a vegan keto diet.<\/span><\/p>\n<p><span style=\"font-weight: 400\">For example, a person who consumes 2,000 calories daily would aim for the following ratios:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\"> 5-10% carbs (about 25-50 grams)<\/span><\/li>\n<li><span style=\"font-weight: 400\"> 30-35% protein<\/span><\/li>\n<li><span style=\"font-weight: 400\"> 55-60% fat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">The goal is to enter a state of ketosis, forcing the body to burn fat because it doesn\u2019t have enough carbs to burn for energy.<\/span><\/p>\n<h3>Vegan keto foods<\/h3>\n<p><span style=\"font-weight: 400\">If you\u2019re not a vegan, you\u2019re probably scratching your head wondering what foods are allowed since vegans don\u2019t eat meat, eggs or dairy products. The following list certainly isn\u2019t comprehensive, but it will give you some ideas to get started:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\"> beans, lentils and legumes<\/span><\/li>\n<li><span style=\"font-weight: 400\"> tofu, tempeh and soy milk<\/span><\/li>\n<li><span style=\"font-weight: 400\"> vegan butter and sugar-free coconut yogurt<\/span><\/li>\n<li><span style=\"font-weight: 400\"> seeds, nuts and nut butters<\/span><\/li>\n<li><span style=\"font-weight: 400\"> soy- and nut-based cheeses<\/span><\/li>\n<li><span style=\"font-weight: 400\"> avocado<\/span><\/li>\n<li><span style=\"font-weight: 400\"> non-starchy vegetables (e.g., broccoli, cucumber, mushrooms, peppers, zucchini, leafy greens, cauliflower)<\/span><\/li>\n<li><span style=\"font-weight: 400\"> seaweed (nori, kelp, dulse)<\/span><\/li>\n<li><span style=\"font-weight: 400\"> stevia (sweetener)<\/span><\/li>\n<li><span style=\"font-weight: 400\"> fresh or dried coconut and coconut milk<\/span><\/li>\n<li><span style=\"font-weight: 400\"> olive oil, avocado oil, coconut oil and nut oils<\/span><\/li>\n<li><span style=\"font-weight: 400\"> nutritional yeast<\/span><\/li>\n<\/ul>\n<h3>Risks of a vegan keto diet<\/h3>\n<p><span style=\"font-weight: 400\">Certain people shouldn\u2019t try a vegan keto diet, including people with diabetes, liver or pancreas problems, gallbladder conditions, thyroid disorders or a history of eating disorders.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Even healthy people can have issues with the keto diet, including nutritional deficiencies, kidney stones, constipation, low blood pressure and even heart disease (due to excessive saturated fat).<\/span><\/p>\n<p><span style=\"font-weight: 400\">If your doctor clears you to do a vegan keto diet, be aware that your body may show signs of \u201cketo flu.\u201d This sometimes happens to people when entering ketosis. Symptoms may include dizziness, headaches, mood swings, low energy, muscle cramps, difficulty concentrating, sleep problems and stomach upset.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sticking to a vegan diet or a keto diet can be tough. But what if you\u2019re combining the two? Can it be done? Absolutely. How the vegan keto diet works Like the traditional keto diet, a vegan keto diet restricts carbohydrates and aims for foods high in fat plus a moderate amount of protein. The [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":14490,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[703],"tags":[723,839,836],"class_list":["post-14457","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss","tag-diet","tag-keto","tag-vegan"],"_links":{"self":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/14457","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/comments?post=14457"}],"version-history":[{"count":0,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/posts\/14457\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/media?parent=14457"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/categories?post=14457"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthymale.com\/blog\/wp-json\/wp\/v2\/tags?post=14457"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}