How to follow a plant-based keto diet ?
In the ’90s, we believed that limiting fat and cholesterol was the key to weight loss and healthy living. But times have changed, and these days various on-trend diets promote eating more healthy fats alongside protein while limiting carbohydrates, particularly of the processed variety (like anything made with white flour or sugar). What better way to improve overall health and lose weight than by eating lots of veggies healthy plant-based fats?
Benefits of Plant-based Keto
The nutritional benefits of a plant-based diet are uncontested. Eating both processed and unprocessed red meat is linked to an increase in death. On the other side, an increased intake of fruits and vegetables is linked with a decrease in chronic disease and body weight. Research has shown that eating more high-quality plant foods and fewer animal foods reduces the risk of heart disease and diabetes.
Foods to Restrict
In general, you want to avoid a lot of starchy and sweet foods including:
- Grains: quinoa, oats, wheat, rice — especially refined wheat and rice
- Starchy vegetables: potatoes, winter squash, peas and corn
- Beans and lentils
- Sugar, honey, agave and maple syrup
- High-sugar fruits: bananas, grapes, oranges and pineapple
- All processed grain foods, sweets and desserts
Write this list down, post it in your kitchen and carry it with you when you go out to eat or to the market.
Foods to Focus On
Here’s an abridged list of non-starchy veggies that are keto-friendly:
- Bell pepper
- Green beans
- Bok choy
- Brussels sprouts
- Swiss chard
Many of these vegetables are good sources of protein as well, which can help dieters fulfill their small, yet important, daily protein quota. When it comes to fats, we recommend healthy plant fats like avocados, olives, coconuts (and their oils), nuts and seeds. Some of the foods you can indulge in include:
- Coconut cream (sugar-free)
- Macadamia nuts
- Hemp seeds
- Cocoa butter
- Nut butters
- Nut cheeses