Veganism is a growing ideology based on the premise that all sentient beings should be respected, and that the consumption of animal products of any kind is an unethical practice that breaches this premise.
With the indefensible atrocities committed against animals in the meat & dairy industry, it’s easy to see why people feel so strongly about supporting the Vegan movement. A Vegan Ketogenic diet would appear to be the ultimate diet in terms of ethical consumption and fat loss, but meeting in the middle is not without compromise.
In contrast to the traditional Ketogenic diet that is based on the heavy consumption of animal fats, it would appear that the Vegan diet and Ketogenic diet are two opposite sides of a coin. A typical Vegan diet is structured based on a high carb-to-fat macronutrient ratio, while the Ketogenic diet requires a high fat-to-carb macronutrient ratio. Depending on which side you’re on, you’re probably armed with a study supporting your argument while debunking the other.
But could there actually be overlap? Could you enjoy the fat-burning benefits of nutritional ketosis while abiding by the ethical principles of Veganism? Is there such a thing as a Vegan Ketogenic Diet? The answer is of course, yes! The macronutrient ratio of the Ketogenic Diet is non-negotiable, therefore most of your calories should come from fat, with very few soluble carbohydrates (typically no more than 20 grams daily). The consumption of animal products with Veganism is non-negotiable, therefore all meat and dairy should be excluded. As difficult to fathom it may be, there are plenty of options.
Fat Sources for the Vegan Ketogenic Diet
1. Organic Coconut Oil
2. Extra Virgin Olive Oil
3. Macadamia Nut Oil
4. Premium Avocado Oil
5. Roasted Pecans
Protein Sources for the Vegan Ketogenic Diet
1. Silken Tofu, Extra Firm
2. Organic Nigari Tofu
5. Pumpkin Seeds
Low Carb Vegetables for the Vegan Ketogenic Diet
2. Romaine Lettuce
3. Collard Greens
5. Avocado (Fruit?)
Low Carb Fruits for the Vegan Ketogenic Diet
When building your meals for the day, remember your carb limit. For most people, 20 grams of carbohydrates is the ceiling for remaining in nutritional ketosis. For beginners, I recommend that you weigh your food and use the charts I’ve provided so that you can accurately track whether or not you’re hitting your macronutrient goals for the day. You should definitely equip yourself with a digital scale, like the Ozeri Pronto Digital Multifunction Kitchen and Food Scale. If you’ve been criticizing the Ketogenic diet on the grounds of unethical practices through the consumption of animal products, hopefully you’re now convinced that this is more than just a “meat eater’s” diet for rapid weight loss.
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