The keto diet has been around since the 1920s, originally used to treat epilepsy. Over the last 15 years, it’s become a popular way to lose weight and a go-to alternative to intermittent fasting. While most people think of keto as a diet full of bacon, cheese, and meat, there’s actually a version that focuses on plant-based foods. This is known as the plant-based keto diet, and it offers many of the same benefits.
In this article, we’ll explore how plant-based keto can help with weight loss, boost energy, support brain health, and stabilize blood sugar levels. We’ll also talk about what you can eat, how to get started, and whether this diet might be a good fit for you.
What Is a Plant-Based Keto Diet?
You’ve probably heard of the keto diet. It’s a popular low-carb, high-fat diet. But have you heard of the plant-based keto diet? Also known as the “ketotarian” diet, this is a plant-friendly version of keto.
The plant-based keto diet is similar to regular keto, but it focuses on getting fats and proteins from plant-based sources like avocados, nuts, and seeds, rather than meat. Dr. Will Cole introduced this approach in his book, “Ketotarian.” With plant-based keto, you can enjoy the benefits of keto without eating a lot of meat, which is great for those who prefer plant-based foods
Is Plant-Based Keto Possible?
Yes, you can definitely combine a plant-based diet with keto. In fact, many experts say it’s a healthier option. Traditional keto diets are often heavy on meat, which can raise concerns about heart health and nutrient balance. Plant-based keto solves these issues by using plant-based fats and proteins, like those found in avocados, coconuts, and low-starch vegetables.
Even though you might have fewer protein options on a plant-based diet, there are still plenty of delicious foods you can enjoy, like avocado fries, cauliflower fried rice, and zucchini noodles. The key is to focus on high-fat, moderate-protein foods while keeping your carbs below 50 grams per day.
Download 28 Day Plant Based Keto Diet Plan PDF
Can Plant-Based Keto Help You Lose Weight?
Keto is known for helping people lose weight, and plant-based keto can be just as effective. With this diet, weight loss often happens because of calorie restriction since it’s hard to overeat when you’re focusing on lean proteins and limited carbs.
However, it’s important to be mindful of how much weight you’re losing, especially as you get older. It’s always a good idea to consult a healthcare professional to make sure you’re on the right track.
What Can You Eat on a Plant-Based Keto Diet?
When following a plant-based keto diet, most of your calories should come from fat (60-75%), with moderate protein (15-30%) and low carbs (5-15%). Here’s a list of foods you can include:
- Healthy Fats: Avocado, coconut, olive oil, red palm oil, MCT oil, seeds
- Clean Proteins: Tempeh (optional), nuts, seeds, fish
- Low-Starch Vegetables: Cauliflower, zucchini, spinach, kale, broccoli
- Low-Fructose Fruits: Strawberries, raspberries, blackberries, lemon, grapefruit
Foods to Avoid on a Plant-Based Keto Diet
There are certain foods you should avoid on a plant-based keto diet:
- Carbs: Bread, pasta, rice, oats, tortillas, chips, crackers, cookies, cakes, pastries, ice cream
- High-Sugar Fruits: Bananas, apples, oranges, grapes, mangoes, cherries, pineapples
- Starchy Vegetables: Sweet potatoes, corn, tomatoes, peppers, eggplants, white potatoes
- Dairy: Cow’s milk, yogurt, ice cream
- Proteins: Meat, beans, chickpeas, lentils, tofu
- Fats: Lard, bacon fat, seed oils
How to Start a Plant-Based Keto Diet
Starting a plant-based keto diet is easier if you follow these basics:
- Eat real, whole foods
- Keep your carbs low
- Focus on healthy fats
- Add healthy fats when eating non-starchy vegetables
- Eat when hungry and stop when full
Your diet will still be high in fat, moderate in protein, and low in carbs, but with a focus on plant-based foods rather than animal-based ones.
Is “Beyond Meat” Good for Plant-Based Keto?
Beyond Meat, a popular plant-based burger, has made it easier for vegetarians and plant-based dieters to enjoy keto-friendly fast food. While it’s made with plant-based ingredients, it does contain small amounts of potato starch and maltodextrin, which may not be ideal for strict keto dieters.
However, Beyond Meat is still a great option if you’re looking for a plant-based burger that fits into your diet.
Which Is Better for Hypertension: Keto or Plant-Based Keto?
For those with high blood pressure, a plant-based keto diet may be a better choice than a traditional keto diet that’s heavy on meat. Studies have shown that replacing animal proteins with plant proteins can significantly reduce the risk of heart disease over time.
Plant-based diets have also been shown to decrease inflammation, which is beneficial for those with high blood pressure.
How to Transition to a Plant-Based Keto Diet
Interested in trying plant-based keto? Here’s how to make the switch:
- Check with Your Doctor: Before making any changes to your diet, it’s important to talk to your doctor, especially if you have health conditions.
- Prepare for Criticism: Not everyone will understand your choice, and that’s okay. Stay focused on your goals and lean on your healthcare provider and fellow plant-based keto followers for support.
- Think of the Benefits: Remember, plant-based keto combines the best of both worlds: it’s plant-based, but you still get to enjoy healthy fats. Plus, it’s keto without all the meat and cheese.
What to Expect on a Plant-Based Keto Diet
Switching to a plant-based keto diet can be a challenge at first, but your body will adjust over time. You may experience symptoms of “keto flu” as your body transitions from burning carbs to burning fat. These symptoms might include fatigue, nausea, and headaches. Staying hydrated and eating high-fiber foods can help alleviate these symptoms.
Final Thoughts
The plant-based keto diet offers a balanced and sustainable approach to health by combining the benefits of keto with plant-based nutrition. While it can be restrictive, finding what works best for you is key. After trying the diet for a few weeks, see how you feel and adjust as needed.
FAQs
Q: What are the possible side effects of plant-based keto?
A: When you switch to plant-based keto, you might experience “keto flu” symptoms like fatigue, nausea, and headaches. Staying hydrated and eating high-fiber foods can help alleviate these symptoms.
Are you currently on a keto or plant-based diet? Do you think you can do both? Share your thoughts in the comments below!