There are a variety of motivations behind people’s choice to adopt a vegan diet. If it’s something you’re considering, here’s what you need to know about a low carb vegan diet so that you can decide if this is the best diet path for you.
the Vegan Diet?
The popularity of the vegan diet continues to rise as people join it for health, environmental and ethical reasons.
Veganism is a lifestyle that excludes all forms of cruelty and exploitation of animals, be it for clothing, food or other purposes.
The vegan diet specifically excludes all animal products including dairy, eggs, and meat.
There are a variety of motivations behind people’s choice to adopt a vegan diet. These motivations range from environmental and ethical concerns.
Improving one’s health is also a common reason for going vegan.
The vegan diet is available in different forms, including:
- Raw-food vegan diet
- Whole-food vegan diet
- The starch solution
- The 80/10/10 diet
- The thrive diet
- Raw till 4
- Junk food vegan diet
You can also adapt the vegan diet into the Ketogenic diet.
Vegan Diet Advantages
Vegan diets have a variety of health benefits:
- They are nutrient-rich. Whole-food vegan diets tend to rich in specific nutrients. However, to get these benefits, dieters must make sure they consume all the required nutrients.
- They help with weight loss. Vegan dieters tend to consume fewer calories which promotes loss of weight without having to focus on counting calories.
- They may improve kidney function and lower blood sugar levels. Adopting a vegan diet may reduce the likelihood of developing type 2 diabetes.
- They may lower the risk of certain cancers. Certain elements of the vegan diet may help prevent colon, breast, and prostate cancers.
- They are associated with a reduced risk of heart disease. By mitigating the risk factors that lead to heart disease, vegan diets may improve heart health.
- They may reduce arthritis-related pain. Vegan diets that centered on whole foods rich in probiotics can markedly reduce rheumatoid arthritis and osteoarthritis symptoms.
Vegan Diet to Lose Weight
Compared to their non-vegan counterparts, vegans typically have a lower body mass index (BMI) and are thinner. For this reason, many people adopt the vegan diet with the aim of losing weight.
Some of the weight loss associated with veganism may result from non-dietary factors such as physical activity and other lifestyle choices and behaviors.
However, many studies have shown that, compared to comparable diets, the vegan diet has more weight loss benefits. Curiously, even whole-food-based vegan diets offer weight loss.
Furthermore, research has shown that vegan dieters lose more weight than people who adopt calorie-restricted diets, even when vegan dieters eat to their fill.
One likely reason that vegan dieters feel full on less might be their intake of dietary fiber due to the natural tendency to consume fewer calories.
Vegan Diet to Gain Weight
Gaining weight on a vegan diet is doable provided dieters follow the right food strategy. High-calorie vegan foods that support weight gain include Avocado: rich in minerals, vitamins, fiber, calories.
- Nuts and nut
butters: high in protein and calories.
- Tahini: this sesame seed paste is high in calories, fiber, healthy fats, and proteins.
- Quinoa: complete protein (amino acids); also contains ample micronutrients, fiber, and calories. (if you are doing Keto with a vegan diet, Quinoa is not a keto-friendly food)
- Dried fruit: high in micronutrients, fiber, and calories.
- Olive oil: high in antioxidants, monosaturated fats, and calories.
- Sweet potatoes: high in minerals, vitamins, fiber, and calories. (these are not
a keto-friendlyfood. Here’s what to eat instead)
- Legumes: high in fiber, protein, and calories.
- Coconut oil: high in calories and fat.
- Rice: high minerals, vitamins, proteins, and calories. (You will want to avoid rice on a Vegan Keto diet. Here’s what you can replace it with)
- Smoothies: increases nutrient and calorie intake.
Many nutrient-rich, high-calorie vegan foods can be effective for weight gain as long as they are combined with other nutritious ingredients including veggies, fruits, whole grains, and proteins.
Low-Carb Vegan Diet
Adopting a low-carb diet is fairly straightforward. Just replaces your diet’s starches and sugars with meat, vegetables, eggs, fish, fats and nuts. Sound pretty easy—unless you’re a vegan. Many low-carb diets are unsuitable to vegans because they have a heavy reliance on meat.
There good news is that everyone, including vegans, can adopt a low-carb diet. Among the main benefits of a low-carb vegan diet is that it helps with weight loss. In addition to that, this diet increase HDL (“good”) cholesterol and lowers blood sugar levels and blood pressure.
Low-carb vegan foods
We love carbs, but they’re not good for us. A low-carb diet promotes good health by minimizing fat storage and reducing levels of blood glucose and insulin. A low-carb vegan diet can be more challenging, but it’s doable.
Keep in mind that our bodies require carbohydrates in limited amounts to generate energy. Only when we have too much can carbs be detrimental. With a low-carb vegan diet, dieters don’t need to count calories. They can fill up on healthy fat and proteins.
Examples of good low-carb vegan foods include almonds, chia seeds, chickpeas, non-dairy Greek yogurt, non-dairy cheese, green leafy vegetables, eggplant, tofu, tempeh, berries, avocado, nut butter, olive oil.
High-Fat Low-Carb Vegan Diet
This diet focuses on real, fresh, whole food that has been raised sustainably. Below are some of the characteristics of a high-fat, low-carb vegan diet:
- Extremely low glycemic load: low in refined carbs, four, sugar.
- High in fruits and vegetables. The more variety and the deeper the colors, the better. These foods provide ample phytonutrient content which helps prevent many diseases.
- Adequate protein: for muscle synthesis and appetite control.
- Ideally fresh, local, organic foods.
Vegan Keto Food List
The main aim of the vegan keto diet is eating ample plant-based fats, some plant-based proteins, and as few carbs as possible.
Below is a list of foods that you can eat while on the vegan keto diet.
- Seeds: hemp, chia, sunflower, pumpkin
- Nut and seed
butters: coconut butter (coconut manna), almond butter, macadamia nut butter, hazelnut butter, pecan butter, peanut butter, tahini walnut butter, sunflower seed butter
- Other sources of whole-food fat: olives, coconuts, avocados
- Healthy oils: avocado oil, almond oil, coconut oil, cacao butter, hazelnut oil, flaxseed oil, MCT oil, macadamia nut oil, olive oil
- Vegetables: arugula, artichoke hearts, bell peppers, asparagus, bok choy, beets, brussels sprouts, broccoli, carrots, cabbage, celery, cauliflower, chard, celeriac, cucumbers, collards, dandelion greens, daikon radish, endive, eggplant, fiddleheads, fennel, kale, jicama, lettuce, kohlrabi, mustard greens, mushrooms, onion, okra, rhubarb, radishes, rutabaga, spinach, shallots, Swiss chard, squash, zucchini
- Fruits: blueberries, avocados, strawberries, raspberries. (the berries should be eaten sparingly, as they are still higher in carbs).
- Condiments and sauces: hot sauce, chili sauce, mustard, hummus, tamari (soy sauce), vinegar.
- Fridge staples for the vegan keto diet: dairy-free yogurt, apple cider vinegar, pickles, dairy-free cheese, sauerkraut, micro-greens, sprouts, seitan, tofu, tempeh
- Pantry staples for the vegan keto diet: artichoke hearts, almond flour, baking soda, baking powder, coconut milk (full fat; canned), coconut flour, glucomannan powder, hearts of palm, psyllium husk, jackfruit (canned in brine; green), vanilla extract, nutritional yeast.
- Foods you can’t eat:
- Animal products: fish, meat, dairy, poultry
- Sugar: cane, refines, corn syrup, honey
- Grains: rice, pasta, wheat
- Starchy vegetables: potatoes, yams
- High-carb nuts: pistachios, cashews, chestnuts
- Trans fats (partially hydrogenated oils)
- Refined vegetable oils
5 Top Vegan Keto Cookbooks
The links for the books below are affiliate links and I benefit if you use them to purchase the books.
Vegan Keto by Liz MacDowell
Vegan Keto: Vegan Ketogenic Cookbook with 30 Day Meal Plan for Enjoying a Low-Carb Plant-Based Vegan Keto Diet by Eli Thomston
Vegan Keto: Eat Right, Not Less by Holly R Evans
Vegan Ketogenic Diet: Combining a Vegan and Keto Diet Lifestyle: Meal Plans and the 5 Best Vegan Protein Sources, Lose Weight, Feel Energetic and Be Healthy by Tim Martin
Keto Vegan: Low Carb Diet Recipes for Weight Loss, Burn Fat, Boost Your Energy. Recipes for Raw Vegans and Vegetarians by Holly R. Evans