Are you vegan or vegetarian? Your vegan/vegetarian diet doesn't have to prevent you from enjoying the benefits of a ketogenic diet.
Many people do keto with ultra-low-carb foods that are exclusively plant-based. It's a little more difficult, and you may need to supplements to meet some of your metabolic requirements, but it can be done. If your diet is vegan , you'll need to limit your food intake much more to achieve ketosis .
Check the macro count (carbohydrates, healthy fats, and protein) and make a list of vegetable and seed oils that can replace the fats found in meat. Since we won't be using any animal-based foods, the vegan keto diet It will be limited to sources of protein and healthy fats of vegetable origin in which, in addition, there must be little to no presence of carbohydrates .
Olive oil, linseed oil, coconut oil , They are excellent sources of healthy fats with positive anti-inflammatory properties. Peanut butter and eggs are also good sources of protein.
If you have difficulty obtaining virgin or cold-pressed oils, you should supplement your diet with EPA/DHA ( Omega 3 ) capsules.
Thus, we can turn to nuts , walnuts, peanuts, which are the only ones legume with low carbohydrate content, tofu, ( but No textured soy because it has high proportions of carbohydrates ) seitan, dried algae especially spirulina algae, and we can also turn to seeds rich in vegetable proteins . Also various seeds (which also add protein, vitamins, minerals and fiber), avocado and olives.
With these foods we can make, for example, a vegan tofu scramble , spirulina smoothie , homemade peanut or nut butter (sugar-free), seitan with almond sauce , sautéed firm tofu, and other plant-based protein dishes.
With these foods we can make crunchy seed crackers , baked nuts with curry or other spices , guacamole , black olive pâté (without anchovies), tahini sauce , chocolate and avocado cupcakes , or olive oil cream.
