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Can You Be Both Vegan and Keto?

Yes, you can put your body into a state of ketosis relying on high-fat, plant based products like avocados, seeds, coconut oil, and other nuts.

The Keto diet is very low-carb, high-fat, and moderate-protein. You should shoot for a slightly different macro level than regular keto:

  • Carbohydrates – 5-10%
  • Protein – 30-35%
  • Fat – 55-60%

By keeping your body in a state of ketosis, you burn stored fat instead of the sugar in your bloodstream.

A vegan diet can improve your cholesterol and triglyceride levels. You may also want to choose to be vegan for personal reasons.

However as with all vegan diets, you want to be sure you get enough micronutrients including

  • calcium
  • vitamin B-12
  • omega-3
  • iron
  • zinc
  • vitamin D

So what can I eat?

The reason why the fat percentage is a little lower is that you will end up eating more protein on the vegan keto diet.

You can fill up on nut butters, avocados, and nonstarchy vegetables like

  • kale
  • spinach
  • broccoli
  • cucumber
  • cauliflower
  • mushrooms
  • summer squash like zucchini
  • hot and bell peppers

You can even have tomatoes. Just watch the portion size.

Some people choose to include sugar free coconut yogurt, tofu, soy milk, vegan cheeses, and tempeh as part of their diet.

You will need to avoid the starchy vegetables which includes parsnips and carrots. And you need to cut out pulses and legumes like beans and lentils. You also will need to avoid any sugar or sugar-like substances including agave and maple syrup.

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