A Plant-Based Approach to Keto

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Keto originated back in the 1920s, as a treatment for children with epilepsy. Reducing carbohydrates denied the brain’s seizure activity of glucose, which reduced the amount of seizures, and the patients lost weight as a result of the treatment. Keto now has become the most popular searched trend in regards to meal planning and weight loss in 2020. It helps people shed unwanted fat by making the body burn it for energy. The most popular versions of keto are meat-based, with a spotlight on processed fatty meats like bacon. Many physicians and dieticians tell patients that keto is dangerous due to the risk of high cholesterol and heart disease. Many may wonder if you can be keto and vegetarian? And the answer is yes! 

When I decided to begin keto in 2019, I had already been vegetarian for almost 10 years. I have been able to lose 55lbs and maintain weight loss for the past year. Thankfully, there are heart healthier plant-based options for those who want to try keto without eating large amounts of meat. While there is no single approach to keto, generally it calls for 5%-10% of caloric intake to come from carbohydrates, 60%-75% from fat, and 10%-20% from protein, which has been a polarizing conversation amongst medical professionals due to limited research on the long-term effects.  

A keto vegetarian plant-based meal plan can still have plenty of variety, with healthy fats like avocado, seeds, or nuts. You can also include a variety of low carbohydrate proteins such as tempeh, seitan, tofu, or soybean based vegetarian meat. The important part is ensuring that you consume enough healthy fats and proteins, while keeping carbohydrates to a minimum. A plant-based keto meal plan allows you to reap the benefits of ketosis while still being conscious of the types of fat consumed. 

Regardless of which method you decide to try, remember the best way to lose weight is gradually. Fat loss is supposed to be slow and you’ll be more likely to keep the weight off in the long run. Also as a plant-based keto vegetarian, or a ketotarian, it’s important to be open to new ideas and be creative with your meals!


Published by I Dream of Alice

Alice MSN, RN loves to empower women to fulfill their dreams by helping them live in their purpose. She does this as a blogger, keynote speaker, and entrepreneur.

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