A ketogenic, or keto, diet is a very low carbohydrate diet. People following this diet plan get most of their energy from fats and protein. Vegan diets are free from animal products, which means that they tend to be relatively high in carbohydrates. As a result, following a keto diet can be more challenging for vegans. However, with careful planning, it is possible.
Vegan keto diet
The vegan keto diet significantly restricts carbohydrate intake and only allows plant-based foods. It is high in fats, contains adequate amounts of protein, and does not include any animal products.
The macronutrient ratios for this diet are approximately:
You can sure pull it off, no matter how restrictive the diet is provided you are consistent and passionate about a healthy lifestyle. The diet can be made really exciting with a wide variety of vegan keto meals. One such really good meal is vegan keto walnut chili.
Vegan Keto Foods
There is a wide range of healthy yet tasty food that you can consume on your vegan ket diet. There are plenty of options vegan keto meals for you to enjoy. If you are on a keto diet, you can eat the following foods:
Sweeteners: stevia, erythritol, monk fruit, and other low-carb sweeteners
Vegan meats: Tempeh, tofu, seitan, and other high-protein, low-carb vegan “meats”
Vegan full-fat dairy: Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.
Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut.
Oils: Coconut oil, olive oil, avocado oil, and nut oils
Nuts and seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds.
Nuts and seeds butter: Almond butter, peanut butter, coconut butter, hazelnut butter
Nonstarchy vegetables: Leafy greens, broccoli, cauliflower, cucumber, mushrooms, peppers, zucchini
Seaweed: Nori, kelp, dulse,
Condiments: Salt, pepper, spices, lemon juice, fresh herbs, nutritional yeast
Berries: Blueberries, blackberries, raspberries, and strawberries can be consumed in moderation.
Keto Walnut Chili
Keto walnut chili is a gluten-free, low-carb, high protein meal. It makes a filling dinner and a delicious and flavorsome option for dieters craving a winter warmer. The recipe is quite easy. The ingredients required to make this tempting food are easily available. This low-carb dinner recipe is the best keto recipe considering its taste as well as its health benefits. The high- protein keto walnut chili is sure to please and satisfy everyone regardless of their food preferences and allergies.
1 tablespoon olive oil
3/4 cup diced onion
1/2 cup diced carrot
1/2 cup diced celery
1/2 cup diced bell pepper
1-2 teaspoons chili powder
1 teaspoon smoked paprika
1 1/2 cups chopped California walnuts
1/2 cup black beans
1/2 cup kidney beans
1 minced chipotle pepper in adobo sauce plus 1-2 tablespoons adobo sauce from can
1 (15 oz.) can tomato sauce
1 (14.5 oz.) can fire-roasted diced tomatoes
Optional garnishes: toasted chopped walnuts, shredded Cheddar cheese, hot sauce, sour cream, sliced radishes, and fresh cilantro leaves.
How to prepare
The recipe follows three easy simple steps.
1- Heat oil in a large saucepan. Add onion, carrot, celery, and bell pepper and cook for 5 minutes or until softened. Stir in chili powder and paprika and cook for 1 minute or until fragrant.
2- Add walnuts, beans, chipotle pepper and adobo sauce, tomato sauce, and tomatoes. Bring to a boil; reduce heat and simmer, covered, for 30 minutes.
3- Spoon into bowls and serve with any desired garnishes.
Benefits of vegan ketogenic diet
The vegan keto meals have proved to be more useful than the meals used in the regular ketogenic diet. According to researches done on vegan keto diet, people following the low carbohydrate vegan diet experienced more significant weight loss and reductions in:
- low-density lipoprotein (LDL) cholesterol
- total cholesterol
- triglyceride levels
The diet has numerous health benefits. It may reduce some of the major risk factors for heart disease, including:
- LDL cholesterol
- triglyceride levels