Living A Plant Based Keto Lifestyle
If you want to feel better and eat healthier, then it all starts with taking care of yourself first.
You might be tempted to skip meals or you may be the type of person to grab fast food because you’re too busy.
If you want to maintain your energy levels and keep your weight under control, you need to fuel your body properly with the right food and nutrition.
What is Keto?
The keto or ketogenic diet is a high-fat, low-carb, moderate-protein lifestyle.
The Keto diet has become one of the most searched diets in recent history, especially for the rapid weight loss results.
The Keto diet has many positive benefits including:
- weight loss
- managing diabetes
- managing blood sugar levels
- improving your energy levels
- improving your overall health
Now, What is Plant Based Keto?
A plant based keto diet is similar to the standard Keto diet only like the name suggests, a plant-based keto diet you consume only plant-based foods compared to the usual heavy meat-focused keto.
This type of keto diet makes it plant-based and vegetarian friendly.
Plant Based Food Break-down
Plant based food is any foods and ingredients that come straight from plant sources and does not contain any animal products.
Following the plant based keto lifestyle, you will be getting your protein from food sources like:
- Eggs
- Ghee
- Fish
Carbs will come from low-starchy fruits and vegetables like dark leafy greens that are nutrient-rich.
As previously mentioned, following a keto lifestyle, it is important to reach ketosis and remain in ketosis to achieve optimal results and outcomes whatever your goals.
Keeping your carbohydrate intake extremely low, your healthy fats high and your protein moderate requires careful monitoring to ensure you stay within the recommended macros.
What is Ketosis?
Ketosis is when your body is in a metabolic state.
This means that when your body is in a metabolic state, your body is using the stored fat instead of carbohydrates.
This is only possible when there is a low supply of glucose.
Hence the reason to limit the amount of carbs to help maintain this state. This can cause the liver to produce high levels of ketones, which are then used by the body for energy.
Keto Macros
As for Plant based keto in terms of macros there are no definitive answers as to how much or how little within these categories to stick to as each of us is different in the way our bodies metabolise and how active our lifestyles are.
The aim of following a plant based keto diet is to focus on plant based sources of fat and protein.
Fats include foods such as nuts, seeds, avocados, and coconut oil, which are high in healthy fats, essential for a ketogenic diet.
Plant based protein sources such as tofu can help you meet your daily protein needs while keeping your diet low in carbohydrates.
It is important to ensure you avoid processed foods, refined carbohydrates, and added sugars to ensure you stay within your macros and importantly in ketosis.
However, there are guidelines to aim for in order to see the best results.
Carbohydrates
Carb intake is recommended between 5-10%
Fats
Fats around 70-80%
Protein
Proteins 10-20%
Keto Flu
The keto flu is a variety of symptoms you may experience in the first few days when starting out if you are sticking to the guidelines of a plant based keto diet.
As the name suggests, these symptoms can feel like you have the regular flu, only that you are not contagious or sick.
It’s how your body is dealing with the changes.
The keto flu can occur when your body is restricted by the reduction or elimination of carbohydrates and sugar and essentially entering a detox phase.
Symptoms of the Keto flu can include headaches, fatigue, lack of energy, nausea, irritability, constipation, diarrhea, dizziness, lack of concentration, aches, and pains, feeling weak, and the dreaded cravings!
Check with Your Doctor
It is always advised to speak with your doctor or a nutritionist before making any major dietary changes to ensure this is right for you and your body.
Benefits of a Plant Based Keto Lifestyle
One of the benefits of following a plant based keto diet is that the foods you consume are generally lower in saturated fat and cholesterol, making it beneficial for heart health.
This diet or lifestyle change can also be a good way to get extra fibre, vitamins, and minerals, which are often lacking in the regular ketogenic diet.
Weight loss can be another benefit or change you can see. Reducing your carb intake and in turn, relying on fat for energy, ketosis can lead to weight loss.
The keto diet can be beneficial for people with type 2 diabetes and improve glycemic control.
The plant based keto diet along with the regular keto has also been linked to helping heart health and lowering levels of inflammation.
Health Effects of a Plant Based Keto Lifestyle
Along with positive effects, The plant based diet can also come with some negative effects including:
- Dehydration
- Electrolyte imbalances
- Constipation
- Muscle cramps, electrolyte imbalances can also contribute to this.
- Kidney problems
What to Eat on a Plant Based Keto Lifestyle
The bottom of the pyramid has the majority of the macronutrients.
In plant based keto,
- 60% to 75% of your calories should come from fat,
- 15% to 30% from protein, and
- 5% to 15% from carbohydrates
Vegetarians and pescatarians can also squeeze in cage-free eggs and seafood.
Always ensure products do not contain sugar or added sugar.
Healthy Fats:
- Avocado / Oil
- Olive / Oil
- Coconut / Oil
- MCT Oil
Protein:
- Nuts
- Seeds
- Tofu
- Edamame
- Plant based protein powder
Low Starchy Vegetables:
- Lettuce
- Leafy Greens
- Cucumber
- Onion
- Broccoli
- Cauliflower
- Zucchini
- Mushrooms
- Cabbage
- Kale
- Brussel Sprouts
- Spinach
- Celery
- Bok Choy
- Asparagus
Fruits:
- Strawberries
- Blueberries
- Raspberries
- Blackberries
- Lemon
- Lime
What You Can’t Eat on a Plant Based Keto Lifestyle
Carbs:
- Bread
- Wraps
- Pasta
- Rice
- Chips
- Biscuits
- Cereal
- Cakes
- Pastries
Protein:
- Meats (if following a plant-based)
- Beans and Legumes
- Chickpeas
- Lentils
Vegetables:
- Potato
- Sweet Potato
- Corn
Fruits:
- Apples
- Banana
- Pineapple
- Oranges
- Stone Fruits
Dairy:
- Cow’s milk
- Yoghurt made from animal products
- Cream
- Ice cream
Easy Swaps to Maintain Plant Based Keto
- Rice – cauliflower rice
- Oats – made with seeds, nuts, almond flour, and coconut flakes
- Pasta – zucchini noodles, keto noodles
- Potatoes – mashed cauliflower
- Flour – almond flour and coconut flour
7-Day Meal Plan
Start by eating five servings of plant based keto approved fruits and vegetables every day.
These foods are usually high in fibre and nutrients that help boost your immune system and help to keep you regular.
Next, add your lean proteins such as tofu products.
Finally, add foods that are low in carbohydrates to round out your diet including, zucchini, broccoli, cauliflower, lettuce, and cucumber.
Day 1
Breakfast:
Avocado and tomato omelette with a side of sautéed spinach.
Snack:
A handful of macadamia nuts.
Lunch:
Grilled portobello mushrooms topped with a dollop of pesto and a side of roasted broccoli with a side of mixed greens salad with a vinaigrette dressing.
Snack:
Celery sticks with almond butter.
Dinner:
Grilled tofu kebabs with capsicum, onion, and mushrooms. Served with a side of salad with olive oil vinaigrette.
Dessert:
Fresh berries topped with whipped coconut cream.
Day 2
Breakfast:
Chia seed pudding made with almond milk. Topped with chopped nuts and sugar-free maple syrup.
Snack:
Guacamole with carrot and celery sticks.
Lunch:
Salad with mixed greens, tomatoes, cucumbers, capsicum, and avocado, with a vinaigrette dressing.
Optional add some grilled tofu for a source of protein.
Snack:
A small serving of macadamia nuts.
Dinner:
Plant based ground beef alternative with homemade bolognese sauce and zucchini noodles.
Dessert:
Coconut milk ice cream topped with berries.
Day 3
Breakfast:
A smoothie bowl made with coconut milk, spinach, avocado, and frozen berries, topped with nuts and shredded coconut.
Snack:
A small serving of olives.
Lunch:
A bowl of cauliflower rice with sautéed vegetables. Optional add some grilled tofu for a source of protein.
Snack:
A small serving of pumpkin seeds.
Dinner:
Zucchini noodles with a pesto sauce and a side of roasted asparagus.
Dessert:
A small serving of plant based dark chocolate.
Day 4
Breakfast:
A Green Smoothie made with Spinach, kale, avocado, almond milk, and a scoop of plant based protein powder.
Snack:
A small serving of almonds.
Lunch:
A bowl of leafy greens topped with grilled vegetables. Add some crumbled tofu as a source of protein and drizzle over olive oil and vinegar dressing.
Snack:
A small serving of macadamia nuts.
Dinner:
Taco bowl with taco-seasoned tofu, cauliflower rice, lettuce, tomato, and avocado.
Dessert:
Coconut yogurt topped with some berries and chopped nuts.
Day 5
Breakfast:
A plate of scrambled tofu with sautéed vegetables.
Snack:
A small serving of flaxseed crackers with hummus.
Lunch:
A salad with mixed greens, tomatoes, cucumbers, and avocado, topped with a simple vinaigrette dressing.
Optional add some grilled tofu for a source of protein.
Snack:
A small serving of macadamia nuts.
Dinner:
Stuffed mushroom caps with sautéed tofu, capsicum, and onions, topped with plant-based cheese, and a side of green beans.
Dessert:
Coconut ice cream topped with some berries.
Day 6
Breakfast:
An omelette with capsicum, mushrooms, and spinach.
Snack:
A small serving of flaxseed crackers with almond butter.
Lunch:
A plant based protein smoothie with mixed berries, chia seeds, and nuts.
Snack:
A small serving of pumpkin seeds.
Dinner:
A salad with mixed greens, tomatoes, cucumbers, red onion, and avocado, topped with crumbed tofu for a source of protein.
Dessert:
A small serving of plant based dark chocolate.
Day 7
Breakfast:
A Green Smoothie made with spinach, kale, avocado, almond milk, and a scoop of plant based protein powder.
Snack:
A small serving of chia seed pudding made with almond milk and topped with some berries.
Lunch:
A bowl of salad greens topped with grilled vegetables, including capsicum, mushrooms, eggplant, and asparagus. Topped with tofu as a source of protein.
Snack:
A small serving of macadamia nuts.
Dinner:
A bowl of cauliflower rice with sautéed vegetables, and spinach with grilled tofu for a source of protein.
Dessert:
Coconut milk ice cream topped with some berries.
Please keep in mind that the above meal plan is just an example and you may have different dietary needs and preferences.
Ensure you consult with a doctor or a nutritionist before making any major dietary changes, and make sure that you are getting enough nutrients.
Plant Based Keto – Final Thoughts
In conclusion, adopting a Plant Based Keto lifestyle offers a unique approach to achieving optimal health and wellness.
By emphasising plant based sources of fat and protein while minimising carbohydrate intake, you can tap into the benefits of ketosis.
This dietary shift not only supports weight management but also offers potential advantages in managing diabetes, blood sugar levels, and improving overall energy levels.
It’s important to note that this lifestyle requires careful attention to macros, ensuring that fats are prioritised while carbohydrates are kept to a minimum.
While there may be an initial adjustment period, the potential benefits in terms of heart health, inflammation reduction, and improved glycemic control make it a compelling choice for many.
However, it’s crucial to approach any significant dietary change with caution.
Consulting with a healthcare professional or nutritionist is advised to ensure that the Plant Based Keto lifestyle aligns with your health goals and needs.
Remember, a well-rounded, nutrient-dense diet combined with regular physical activity remains the cornerstone of good health and sustainable weight management.
By making informed choices and prioritising self-care, you can embark on a path to long-term well-being.
A balanced and nutrient-dense diet with regular physical activity, and ensuring you live a healthy lifestyle should remain your goal and focus to provide you with good health and weight management.
I’m on a mission to share every bit of wisdom I’ve gained along the way. No fancy gimmicks, no unrealistic expectations – just practical tips and recommendations that come straight from my own experiences. Because I know firsthand how tricky it can be to balance a bustling household with self-care and wellness goals.
Follow me for regular updates, heartfelt stories, and product suggestions that have been tried and tested in my own life. Instagram @Keto_Balanced_Lifestyle.
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