We learned last week you can not get all the vitamins you need from a plant-based diet.
Here is the Post; You Can Get All Your Nutrition From Plants. Not True! https://2healthyhabits.wordpress.com/2019/08/02/you-can-get-all-your-nutrition-from-plants-not-true/
It is the view of this Blogger, that the plant-based diet are a cleansing diet, but when your body is ready to re-build, your body will naturally desire animal-based foods and you will then get the nutrients not available in a plant-based diet.
For those who choose to follow a Ketogenic Vegetarian/ Vegan Diet, a low carb approach can still work because a ketogenic diet only requires moderate protein intake. You can enter and remain in nutritional ketosis without increasing the amount of animal products you may currently eat. Your protein needs can be met with vegetarian or vegan sources, and your fat needs can easily be met with plant-based sources like olive oil.
Because nutritional ketosis can lead to rapid decreases in blood sugar and blood pressure, Virta strongly recommends getting medical supervision before making any dietary changes if you are on medications for blood sugar or blood pressure. A physician can help you safely reduce your medications so that they don’t drive your blood sugar or blood pressure too low. Hypoglycemic (low blood sugar) and hypotensive (low blood pressure) episodes can be very dangerous.
Mineral and vitamin considerations
Virta recommends that you take a multivitamin if you are doing a plant-based ketogenic diet, as well as an omega-3 supplement like flaxseed oil. The vitamins and minerals you should ensure to get enough of are B12, omega 3, magnesium, potassium, and of course sodium.
Vegetarian and vegan protein sources
If you’re vegetarian or vegan and doing low carb, your protein sources can be:
Items that are vegetarian but not vegan are starred *.
Dairy* – cheese, unsweetened yogurt, heavy cream, cottage cheese, etc.
Lower carb, GMO-free tofu, seitan and tempeh
Lower carb meat substitutes
Nuts, nut butters and seeds
Nut-based vegan cheese and yogurts
Chia seeds, flax seeds, and hemp hearts
It’s best to keep your carbohydrate intake very low until your body adapts to ketosis, and then you can later experiment with adding foods like berries and a small amount of lentils or beans into your diet and tracking your blood sugar response to find your personal carbohydrate tolerance.
Make sure to track your blood glucose/ketone response with these foods to ensure you’re staying under your personal carbohydrate tolerance.
To monitor both glucose and ketones Dr. Dominic D’Agostino recommends the Keto-Mojo https://www.amazon.com/KETO-MOJO-Glucose-Testing-ketogenic-Carrying/dp/B0789G8KTG
Learn more about Dr. D’Agostino at https://www.ketonutrition.org/about
Vegan and vegetarian meat alternatives
These days, there are plenty of high-protein meat substitutes available at grocery stores, and new varieties are popping up regularly. Check the nutrition label on each of the products to ensure they are truly low carb. (See the original Virta Post for a chart with Carbs per serving.)
There are many low-carb, sugar-free protein powder options you can use to supplement your diet.
To understand how much protein you need, please read my Post https://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/
(This Blogger’s choice is Tennant RESTORE Profession Veggie Formula.)
Comprehensive, biologically-active natural ingredients provide the raw materials necessary to make new cells essential for optimal health and wellness. This Veggie product is in powder form and contains enough protein and other essential nutrients to be used as a meal replacement. Mix with water, almond milk, coconut water, or even skim or regular milk for a delicious source of almost every nutrient needed daily (30 day supply).
The Supplement Ingredients tab has a list of the 60 plus natural ingredients.
Vegan fat sources
Remember to avoid all trans fats and to focus on monounsaturated and saturated fats (i.e. limit polyunsaturated fats). Read more on fat here. https://wordpress.com/post/2healthyhabits.wordpress.com/698
There are plenty of vegan and vegetarian oils and fats you can incorporate into your meals. You can have: Olive oil, Vegan butter, Coconut oil, Avocado oil, Canola oil, High oleic safflower oil, Coconut milk, Coconut cream (also makes a great coffee creamer) and Coconut butter.
Eating out with multiple dietary restrictions can be difficult. Some of the easiest restaurants for keto vegan or vegetarian food tend to be salad restaurants, Thai places, and Indian restaurants. Make sure to ask about hidden sugars or carbs in sauces and dressings to ensure these dishes are truly low carb. Vegetarians can have creamy paneer dishes at Indian restaurants, and vegetarians and vegans alike can enjoy coconutty Thai curries with tofu and vegetables, rich Indian vegetable dishes like eggplant curries, or a spicy Tom Kha soup. Just make sure to skip the rice and bread!
The Virta Post has been condensed from How to Eat Low Carb as a Vegan or Vegetarian: Here is the link https://blog.virtahealth.com/vegan-vegetarian-low-carb-keto/
What is the common ground between Dr. McBride’s and Virta’s view on plant-based diets?
Dr. McBride, author of Gut and Psychology/ Physiology Syndrome, says,
The real purpose of eating plants: they are CLEANSERS. While they are unable to feed our bodies to any serious degree they are wonderful at keeping us clean on the inside. They also provide energy for the body to use in the form of glucose and some co-factors in the form of vitamins and minerals, but their main purpose is to keep your body clean and free of toxins. Indeed plants are equipped with powerful detoxifying substances, which can remove various man-made chemicals, pollution and other toxins we accumulate in our bodies. Plants are particularly powerful cleansers when consumed raw. Their juices absorb in the upper parts of the digestive system contributing a plethora of detoxifying substances and co-factors; juicing of raw greens, vegetables and fruit is a major part of any cleansing protocol.
But when the body finished cleansing your body will desire animal foods and you need to start feeding it with animal foods. If that point is missed the body starts starving and deteriorating.
To learn more please read FEEDING VERSUS CLEANSING http://www.doctor-natasha.com/feeding-versus-cleansing.php
If you are interested in the vegetarianism or veganism long-term, I suggest you read her book, Vegetarianism Explained: Making an Informed Decision https://www.amazon.com/Vegetarianism-Explained-Making-Informed-Decision/dp/0954852060
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