A ketogenic diet is a high-fat, low-carbohydrate, and medium-protein diet that has a great impact on weight loss and overall health, 

even though this diet is mainly composed of animal foods composition. Food can be based on a plant-based nutrition plan, or it can be adapted to a vegan diet.The vegan diet does not include all animal products, which makes it difficult to eat low-carbohydrate foods. However, planning for prudent vegetarians can take advantage of the potential benefits of a ketogenic diet. This article will tell you what to eat and what to avoid in your diet. Vegetarian ketogenic menu.

What is a vegan ketogenic diet?

A ketogenic diet with low carbohydrates, high fat, and moderate amounts of protein; in order to achieve and maintain ketosis, carbohydrates are usually reduced to 20-50 grams per day. This is a metabolic process in which your body burns fat instead of glucose as fuel.

Keto dieters often turn to fatty animal foods such as meat, butter, and whole dairy products. People who follow a vegan diet eat only plant-based foods such as vegetables, fruits, and grains, and avoid animal products such as meat, chicken, eggs, and dairy products. Vegetarians can achieve ketosis by eating fatty plant foods such as coconut oil, avocados, seeds, and nuts.

Benefits of a vegetarian ketogenic diet

Vegetarian and ketogenic diets have many health benefits; however, no research has specifically focused on vegan keto diets. A vegan diet has been shown to reduce the risk of chronic diseases such as heart disease, diabetes and certain types of cancer. Studies have shown that vegans are 75% less likely to develop high blood pressure and 78% less likely to develop type 2 diabetes. A review of 12 studies found that vegetarians lost an average of 2 points. Compared with non-vegetarians, they lost 52 kg in 18 weeks. 

As a vegan diet, studies have shown that a high-fat, low-carbohydrate ketogenic diet is good for health. As we all know, a ketogenic diet can effectively reduce weight, control blood sugar and reduce risk factors. A study of 58 obese children and adolescents found that people on a ketogenic diet lost significantly more weight and fat than people on a low-calorie diet. 

In addition, a ketogenic diet significantly increases adiponectin levels (higher adiponectin levels are associated with better blood sugar control, less inflammation, and a lower risk of obesity. 

The ketogenic diet also Reduced risk factors for heart disease, including high triglycerides, arterial blood pressure, and lipoprotein low-density cholesterol. Since a vegan diet and a ketogenic diet are equally beneficial to your health, eating these two foods in a ketogenic diet is also It will have a positive effect on your healthy food. Avoid using healthy fats and vegetarian sources such as squirrels.

The vegan ketogenic diet does not include any animal products such as eggs, meat, poultry, dairy products, and seafood. 

Here are some examples of foods that should be avoided completely:

  • Meat and poultry: beef, turkey, chicken, pork.
  • Dairy products: milk, butter, yogurt 
  • Eggs: egg white and yolk 
  • Seafood: fish, shrimp, shellfish, honey shellfish, eggs For white people, 

The following are examples of foods that should be greatly reduced:

  • Cereals and starches: cereals, bread, cakes, rice, pasta,cereals. 
  • Sweet drinks: sweet tea, soda, juice, smoothies, sports drinks, milk chocolate.
  • Sweeteners: brown sugar, white sugar, white sugar, agave, maple syrup, starchy vegetables: Potatoes, sweet potatoes, zucchini, beets, peas.
  • Beans and legumes: black beans, chickpeas, beans. 
  • Fruit: All fruits should be limited. 
  • Alcoholic beverages with high carbohydrate content: beer, sugary cocktails, wine Low-fat 
  • Diet foods: Low-fat foods usually contain a lot of added sugar. 
  • Carbohydrate-rich sauces and spices: barbecue sauces, sweet salad dressings, marinades. Food and increase the amount of unprocessed whole foods.