Have you heard about Plant-based protein‘s beneficial effects? It is important to the body and the planet. But how can we include plant-based protein in a keto diet? And is it possible?
Keto versus Plant-based diet
Dieting is trendy in the 21st century. And the reason is the rise of the health field food safety and organic food.
In previous articles, we talked about different diets. (Intermittent fasting, keto diet, plant-based diet, etc.)
But what if two different types of diets meet?
The keto diet helps many people with weight loss. It provides a lot of fat and fewer carbs.
It relies on two main elements: Fat and Protein. During a keto diet, the number of carbs should not exceed 50 gr per day.
Other diets might make you feel tired and hungry. But Keto diet requires you to eat enough fat and protein. (which makes you feel full for longer).
The healthiest foods to eat on a keto diet are:
Therefore, the keto diet is based on Fats and Proteins.
For more Infos about the Keto diet, visit ….
It is the lifestyle that vegans and vegetarians choose. It is rich in plant-based food such as vegetables, fruits, nuts, and grains.
It helps you lose weight faster than other types of eating because it excludes meat. We can find lots of plant-based diets:
The first one excludes all kinds of meat and animal products.
The second includes plant derivatives, milk, and cheese.
And the third provides milk, cheese, eggs, and vegetable derivatives.
As mentioned before, with plant-based protein, you can get enough protein for your body.
People think that vegans don’t have enough proteins because they do not eat meat. However, we can replace animals proteins with other protein sources:
- Grains – Lentils
- Whole grains
- Fruits and vegetables rich in protein
- Nuts and seeds
Ketogenic and Plant-based are two different kinds of diet.
One relies on animal proteins. And the other excludes meat and animal products.
While studies showed a relation between Keto and plant-based protein, do you think a plant-based protein keto diet possible?
Plant-based protein Keto diet is a mix.
It might seem strange talking about “keto” without meat.
Even so, the vegan keto diet exists.
The plant-based protein keto mixes plant-based protein food with the keto diet method.
Replacing meat with plant-based protein for a keto diet
In a keto diet, 70% of your calories come from fats (oils, meats, fish, etc.)
As for the plant-based protein keto diet, there are many healthy fat sources. Nuts, seeds, and coconut oil replace meat and fish.
You can also consider avocado and eggs.
Why plant-based protein keto diet?
A keto diet focuses on you consuming more fat and proteins and fewer carbs. This is different in a plant-based keto diet; protein and fat sources are all plant-based and natural.
So the health benefits of it are:
- Losing weight.
- Protecting the body from chronic diseases. (cancer, heart disease, blood pressure, and cholesterol)
- Improving the body’s ability to control blood sugar level.
- Feeling full for longer, and reducing appetite.
- Boosting brain health.
Plant-based protein keto: who can benefit?
There are types of food that you cannot eat when on a plant-based protein keto diet. This is why it may not be fit for everyone.
Children and pregnant women should avoid plant-based protein keto. Some doctors believe that it lacks essential nutrients for their bodies.
It may not be suitable for athletes, people with eating disorders, and type 1 diabetes.
What to eat during a plant-based protein keto diet?
A plant-based protein keto diet should include a variety of:
- Non-starchy vegetables. Such as spinach, green beans, zucchini, broccoli, sweet pepper, carrot, artichoke, okra, eggplant, etc.
- Healthy fats: coconut oil, olive oil, avocado, and avocado oil.
- Nuts: cashew, walnuts, almonds, pistachios, etc.
- Herbs and spices.
A plant-based protein keto diet does not include:
A plant-based protein keto diet does not include meat. It does not include rice and potatoes either. Besides, alcohol is not allowed, and some types of fruits as well. (apple, banana, melon, orange, raspberry).
Consider some nuisances
Plant-based protein keto might higher the risk of malnutrition. Only if you do not plan your meals to get all of your daily nutrients needed. (vitamin B12, iron, calcium, etc.)
Besides, it might cause flu-like symptoms. We call it “keto-flu.” It includes constipation, headache, fatigue, and sleeping difficulty.
It’s your choice
Whether you are a vegan or a meat lover, your choice is vast.
Plant-based protein is a booming concept today. So I highly recommend it to lose weight for vegans. Its benefits are great for humans and the planet.
As for the final response to the question:
Is a plant-based protein keto diet possible?
Yes, combining plant-based protein with the keto diet is attainable. It promotes the body’s health and helps lose weight for the reasons mentioned above.
Are you still specious about starting your plant-based protein keto diet?