With the trend of keto diet gaining momentum all over the world, people have started to weigh the pros and cons of both the vegan keto diet and meat keto dietary plan. While the ketogenic diet is very often associated with high-fat animal food, with careful planning even vegan keto diet helps you reap bountiful benefits this trending diet. 

What is vegan keto diet?

The vegan keto diet is the hot potato in the market where two different dietary plans are combined- veganism and keto! It is the consumption of high fat, moderate protein and low carb diet that excludes any animal product.

This way you can enjoy all the miraculous perks of the ketogenic diet while relying completely on plant-based meals and snacks. It may seem like a Herculean task to find high-fat plant-based food that takes your body in the state of ketosis- an anatomical state where fat is burned instead of carbohydrate to generate fuel.

What is meat keto diet?

The self-explanatory meat keto means depending upon meat, poultry, eggs, and dairy to treat the body with an ultra-high fat diet. And allow the body to easily enter the state of ketosis. One can also feast of seafood like fish, shrimp, salmon, and most carbs which are brimming with vitamins and minerals but have negligible carb content. 

Even shellfish can be consumed when sticking to keto diet however the carb count should be kept into consideration. While mussels and squid both fall into the category of shellfish, the former has a carb count of 7 grams and the latter one has merely 3 grams of carb content. 

To maximize the benefits of both vegan and meat keto diet it is important to know the major differences between vegan keto and meat keto dietary plans other than the constituents of ingredients. 

Losing weight

Keto diet is world-famous for its quick result in cutting down weights by shedding stubborn fats of the body. In order to lose weight keto dieters believe in the consumption of meat, poultry, eggs, and dairy to meet the 75% fat requirement of the diet. 

However, at present more people are turning to the plant-based keto diet as it’s been found that vegan foods tend to lower BMI when compared to meat keto dieters. That’s not all! It has also been found to be of great assistance in the rapid loss of weight in a short period.  

Improved cardiovascular condition

Sticking to the keto diet has been proven to increase the level of good cholesterol which drastically reduces the risk of heart diseases. However, in comparison to meat keto food consumption of vegan diet foods are much more effective in keeping the heart-healthy. 

In fact, this benefit is backed by a sound study that has shown a reduction in heart disease risk by up to 46% after sticking to plant-based products. Thanks to balanced blood pressure, cholesterol and blood sugar resulted after consuming a vegan diet.  

Getting enough fat

Keto diet is all about consuming food that has ultra-high content of good fat, low carb, and moderate protein. Only after this, can a human body initiate the process of burning fat to release ketones in the bloodstream and then generate the energy required to carry out everyday work.

There is the easy availability of fat from animal products if you are a meat keto dieter. But being a vegan keto dieter may seem like an uphill task but there are natural fats to keep you going stronger in your vegan keto venture. From a variety of coconut oil to nut and seed butter to vegan full-fat dairy, you will surely be spoilt for choices when it comes to deciding the preferred fat sources when following the vegan keto diet. 

The world is shifting to healthy lifestyle patterns because of which there has been an upsurge in the number of people experimenting with alternative lifestyles. One of the most popular diets is Keto diet which predominantly focuses on high-fat, moderate-protein and low-carb food. 

In spite of having numerous research-backed benefits, countless individuals still mess up the whole dietary requirement because of their limited knowledge. From eating too much of what is allowed to restricting oneself way over the limit, following a keto diet is not a walk in the park. Here we’ve master-crafted a list of top mistakes people make on a keto diet: 

1. WHO LOVES VEGGIES? 

Contrary to the popular belief that focuses on reducing the intake of vegetables, a well-formulated keto diet is extensively plant-based. This is because vegetables, like celery, asparagus and bok choy, are sources of micronutrients and fiber. In fact, the insoluble fiber present in some vegetables acts as a cleaner by moving through your digestive tract without getting absorbed in the body. 

2. GIMME MORE PROTEIN PLEASE! 

A large number of people who are on keto diet end up eating huge amounts of proteins! While eating protein is definitely a requisite and will be worthwhile, remember that mindless eating of chicken or other sources of proteins can take you down the road. It is a known fact that your body converts excess protein into glycogen which in turn is converted into fats. Thus, making you put up more instead of shedding those extra pounds. 

3. WATER IS SO BASIC:

Isn’t it foolishly funny how we underestimate the merits of water? People usually drink lesser than the desired quantity of water on a daily basis. However, the keto diet requires one to drink more amount of water throughout the diet. This is due to the fact that keto diet cuts down on carbs thus; your body needs water from somewhere else.

 “According to one study, people who consumed 500 ml of water before a meal shed 44 percent more weight over a time period of 12 weeks than those who did not”! 

4. NOT CONSUMING THE RIGHT FATS!

While the ketogenic diet loudly exclaims ‘Fat, Fat and fat’, people often mistake it for ‘UNLIMITED Fat, Fat, and Fat’ and end up consuming wrong fats, which disrupts the keto cycle. While the saturated fats found in dairy and meat products are no longer the devils they were once assumed to me, many credible health organizations like the American Heart Association, suggest limiting your saturated fat intake to just 13 grams a day. 

5. PROCESSED FOOD SYNDROME:

 Whether it is keto diet or any of its alternatives, processed food has never done any good to anyone. We all love shortcuts but they only end up making the road to weight reduction longer than ever. These processed foods include sauces, marinades, alcohol, etc.  In addition to this, processed fats increase the risk of heart diseases and cancer.

THE VERDICT:

The biggest reason for the ketogenic diet’s popularity is its benefits. It detoxifies the body and helps you lead a stress-free life.

However, you need to fix these avoidable mistakes to fully enjoy its advantages. 

Along with these tips, you must also give your body complete rest with a good night’s sleep.

Keto is not just a fad; it’s a holistic lifestyle. All you need to do is stay true to your goal by following these tips. 

May you achieve complete physical and mental transformation with Keto. Happy Ketoing. 

We all have childhood stories of our mothers and grandmothers trying to feed us nuts. As they say, moms know best. 

Nuts are a super-food that helps in weight loss while providing you nutrition. An ideal Keto snack option boasting low-carb and high-fats, nuts are rich in vitamins, minerals and dietary fiber. While you can pick any nuts of your choice, there’re few which are more beneficial than others. In this article, we will discuss the best nuts to choose for your Keto diet and their benefits.

1. Pecan: 

 Pecan is the most Keto-effective nuts available. Research proves that one ounce of Pecans contains 20 grams of fat and only 1 gram of net carbs. Loaded with a host of nutritional benefits, pecans are not only low in carbs and high in fat but also enriched with the goodness of important nutrients like phosphorus, zinc and thiamine (vitamin B1). They help in the reduction of insulin levels which is necessary for losing weight.

Pro tip: Eat Pecan as a snack or use them as a crust for your fish or chicken meals.

2. Brazil Nuts: 

Brazil nuts are found in South America. They’re a rich source of Selenium which boosts fertility and reproduction. It has been noted that the Keto diet leads to Selenium deficiency. The good news is that you only require a single Brazil nut is enough to fulfil your daily Selenium requirement. 

3. Chia Seeds: 

Chia seeds are tiny beads of magic that help you reduce your waistline like nobody’s business. They contain high levels of essential fats. As per research, 60% of their fat content is Omega-3. Sprinkle them on your smoothies and enjoy your ride to a healthier body.

Pro tip: You can make a delicious Chia pudding by soaking the seeds for a few hours.

4. Macadamia Nuts: 

Macadamia nuts originate from Australia and are a favorite amongst Keto enthusiast. They help in improving cholesterol levels and are beneficial for heart health. As per studies, they help in increasing good cholesterol and decreasing bad cholesterol.

Pro tip: You can include Macadamia in your diet by using them in Keto-friendly butter and flour.

5. Peanuts: 

Peanuts are considered more of a legume and less of a nut. But, they’re easily available and very popular. They contain amino acids which help in muscle building. They’re a delicious snack in themselves and are also a great addition in smoothies. If you’re an Asian, you will have hundreds of recipes with peanuts.

6. Walnuts:

Walnuts are found all over the world. They contain a high amount of good fat which helps in maintaining cholesterol and blood pressure. You can enjoy them in Keto-friendly brownies and fudge.A

7. Almonds

Regarded as one of nature’s most nutrition-rich “superfoods”, almonds boast of a rich content of heart-healthy fats, protein, and antioxidants. In fact, research has proven that a diet rich in almonds stimulates weight loss by reducing hunger and curbing appetite. What’s more? Whole almonds couple well with a variety of foods and make a convenient option for snacking on the go. 

Pro Tip: Almond flour is a great substitute for traditional all-purpose flour and can be incorporated into your keto regime to make low-carb versions of muffins, pancakes, and crackers.

THE VERDICT:

Nuts are crunchy, delicious and the best source of all kinds of nutrition. They’re a snack and they can also add a distinct flavor to a variety of recipes.

It’s a blessing that they’re an integral part of the Keto diet. Their inclusion helps in maintaining your health while accelerating your weight loss process.

So, stop resorting to complicated, unhealthy snacks when you can easily have a handful of your favorite nuts.