Today, the ketogenic-friendly diets have become popular among individuals looking to reduce their carbohydrate intake and maintain their overall health and well-being.
While the keto diet is still used for medical purposes, it, and keto-friendly diets like it, have also been adopted by many other people who primarily want to manage their weight. And, over the years, it's morphed from the traditional meat-heavy plan into a newer plant-based keto diet.
Are you considering following this type of meal plan? Here are the benefits of the updated version of the keto diet and some tips on getting started.
How to Follow a Plant-Based Ketogenic Diet
To "go keto," a person needs to consume fewer than 50 grams of carbohydrates per day (which is roughly the number of carbohydrates found in two medium-sized apples). This keeps the body in a state of ketosis, meaning that instead of using carbohydrates (sugar) as its primary source of fuel, the body changes to using fat as its main source of energy.
A traditional keto diet includes lots of meat and animal fat, but a plant-based keto-friendly diets rely on high-fat nuts, seeds, avocados, and coconut for most of its calories. With more and more plant-based proteins available on the market, following this type of diet has become easier and more accessible to many people.
4 Benefits of a Keto Diet
1. Weight loss. Some research has shown that people who follow a ketogenic diet lose more weight than people who follow a traditional calorie-reduced diet.
2. Lower triglycerides. Triglycerides are a form of blood lipids. The American Heart Association recommends an optimal triglyceride level of fewer than 100 milligrams per deciliter. Consuming fewer carbohydrates turns down the production of blood triglycerides inside the body, thereby reducing cholesterol levels. Studies have also show that bad LDL cholesterol can increase on keto.
3. Lower blood sugar. Since the body turns consumed carbohydrates into glucose, a reduced carbohydrate diet may lead to lower post-meal blood sugar reading. a reduced blood glucose level. This may be especially beneficial for people with diabetes.
4. Higher fiber intake. One of the major drawbacks of a traditional keto diet is its high reliance on animal products, which have no fiber. A properly planned plant-based keto diet provides a higher fiber content than a traditional keto diet, relieving some of the gastrointestinal issues (such as constipation) that often go along with "eating keto."
Considerations Before Starting a Keto Diet
Following a plant-based keto-friendly diet provides several potential health benefits, but it might not be the right choice for everyone. If you're thinking of adopting this meal plan, here are a few things to consider:
4 Steps Toward Getting Started With Plant-Based Keto
1. Stock up on heart-healthy fats. You can typically use olive and canola oil liberally and eat avocados, nuts, and seeds freely.
2. Add non-starchy vegetables. Any vegetable that you can tolerate comfortably eating raw or in a salad is probably OK to consume. Spinach, lettuce, cabbage, carrots, peppers, onions, broccoli and cauliflower are all good options. These can be eaten in unlimited quantities — and the list goes on.
3. Prioritize protein intake along with healthy fats. Some people choose to add moderate amounts of lean protein foods like fish and poultry. Others stick to soy protein such as tofu or tempeh.
4. Deprioritize carbohydrate consumption. It's wise to limit yourself to a small number of carbohydrates. Two small servings of fruit per day are typical.
If you want to go keto, a plant-based keto diet has many advantages over a traditional keto diet. You'll get the benefits of eating lots of heart-healthy fats while potentially lowering your weight and your triglycerides, and blood sugar spikes after meals
If you decide to try a plant-based keto diet, it's best to start slow — try one keto meal a day for a few days, and then gradually increase until you're following this diet at all three meals each day. Pay attention to how your body reacts, talk to a healthcare provider, and then decide if a keto diet is right for you.
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Eating Soup on a Ketogenic Diet
You’ve educated yourself, talked to your healthcare provider and made the leap to the ketogenic diet – a very high fat, moderate protein, very low carb approach to fueling your body. And by now you are a meal prep superstar and probably looking to add some variety to your menu. Soups can be a great place to start. The right soup can help you stay hydrated, nourished, and on target with fat intake to fuel and support ketone levels.
5 Things to Consider When Choosing a Carbohydrate
When it comes to good nutrition, balance is key. Your body needs a variety of nutritious foods to get all the necessary nutrients– including carbohydrates. Carbs are energy-providing macronutrients that can play an important role in an overall healthy diet. And choosing carbs doesn’t have to be hard. Here are five tips to help you choose the best carbohydrate source.