Keto-Friendly Diet: Helpful Tips for Plant-Based Success

The ketogenic diet has been touted as one of the most compelling ways to lose weight and improve overall health. After all, a high-fat, moderate-protein, and low-carb diet forces the body to melt fat for fuel.

However, it's challenging for those following a plant-based diet to find keto-friendly foods. From adding keto supplements to incorporating high-fat plant-based foods, here are several strategies to help you achieve your goals.

1. Understand the Basics of the Ketogenic Diet

As with any diet, you must learn how it works before starting it. This means understanding the macronutrient ratios of a ketogenic diet, which typically involves 70-80% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates. You'll also want to familiarise yourself with foods rich in healthy fats and deficient in carbs, such as avocado, nuts and seeds, coconut oil, and non-starchy vegetables.

For plant-based eaters, this may seem daunting at first. After all, many plant-based foods are high in carbohydrates. However, there are plenty of keto-friendly plant-based options available.

One famous example of plant-based keto food is avocado, which is significant in healthy fats and low in carbs. Other options include nuts and seeds (such as almonds, walnuts, and chia seeds), coconut oil, and non-starchy legumes (such as leafy greens, broccoli, and cauliflower).

2. Top Up Your Nutrient Intake

Remember, meals aren't the only thing contributing to your overall nutrient intake. It's important to consider snacks and keto supplements to ensure you get all the nutrients you need on a plant-based keto diet.

Snacks like raw veggies with guacamole, nut butter, and coconut yogurt can be great options. As for supplements, consider adding a vegan omega-3 supplement, B vitamins, and vitamin D to your routine. This way, you meet your daily nutrient requirements and maintain optimal health while on a plant-based keto diet.

4. Don't Eliminate Carbohydrates from Your Diet Altogether

While it's true that a plant-based keto diet is more focused on healthy fats and moderate protein, it's important not to eliminate carbohydrates from your diet completely. Carbohydrates provide energy to your body and brain and are essential for overall health.

Instead, focus on including low-carbohydrate, nutrient-dense sources of carbohydrates in your diet, such as leafy greens, cruciferous vegetables, and berries. These sources of carbohydrates are also high in fibre, which can help keep you full and satisfied.

5. Listen to Your Body

Lastly, listening to your body and adjusting your diet are important. Every body is unique, and what works for one person may not work for another. Focus on how your body feels and adjust your diet accordingly.

Suppose you're feeling tired or experiencing other negative side effects. In that case, it may be a sign that you need to adjust your macronutrient ratios, increase your calorie intake, or add more nutrient-dense foods.

You can also consult a dietitian for recommendations on keto supplements or other adjustments to optimise your diet. Remember that the keto diet aims to improve your overall health and well-being, so prioritise your body's needs above any strict dietary rules.

Final Thoughts

Following a plant-based keto diet is possible with a careful arrangement and attention to nutrient intake. By observing these tips and making healthy choices, a plant-based keto diet can be a sustainable and effective way to achieve your health and weight loss goals.

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