Amy Zachary - 30-Day Hearty Vegan Keto Meal Plan & Recipes: Over 100 Delicious Vegan Ketogenic Recipes For Healthy Living

30-Day Hearty Vegan Keto Meal Plan & Recipes Over 100 Delicious Vegan Ketogenic Recipes For Healthy Living Amy Zackary Copyright 2018 Amy Zackary All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate.

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The Anti-Inflammation Cookbook: Scrumptious Recipes To Fight Inflammatory Diseases & Restore Overall Health Fatty Liver: Recipes And Guide To Prevent And Reverse Fatty Liver, Lose Weight And Live Longer T he Vegan Keto Cookbook : Top 100 Delicious Vegan Ketogenic Recipes For Healthy Living M eal planning is crucial to dieting, especially a ketogenic diet. The ketogenic diet is an ultra-low carbohydrate and high fat diet. This type of diet is different from other low carb eating as it aims to change the bodys main source of energy to ketosis. The ketogenic diet, or keto diet, has been proven to be very effective against many chronic illnesses and diseases that people regularly struggle with. For instance, it helps to reverse diabetes, alleviate epilepsy, battle cancer, counter obesity, lower blood pressure and prevent neurodegenerative diseases such as Parkinsons disease and Alzheimers disease.

Unfortunately, a vegan diet, which is high carb, cannot help much with any of these diseases. So while vegans are concerned about alleviating animal suffering by non-consumption of animal products, which are generally high in fats, they may miss out on the tremendous health benefits of the ketogenic diet since they cannot get their fats from animal-based products ...unless, they find a way to tweak these two eating styles to suit them. This is possible. Therefore, a vegan ketogenic diet is a combination of the vegan diet and the keto diet with the ultimate goal of achieving ketosis and enjoying optimal health. The macronutrient ratios of the ketogenic diet are about 70 to 80% fat, 15 to 25% protein and 5% carbohydrates. This macronutrient ratio is non-negotiable.

Also non-negotiable as vegans, is the non-consumption of animal products, such as meat and dairy. However, the information below will help to shed more light on macronutrients and their sources for the vegan ketogenic diet: Carbs You only need a total caloric intake of 5% or less of carbohydrate. This should be 30-35 net grams, excluding fiber. Regular ketogenic dieters can even do less than that and get to ketosis faster. Since all plant- based foods contain carbs, vegan ketogenic dieters, however, will have to strive to maintain this amount of carb intake, especially at the adaptation phase. But, after achieving ketosis for the first time, the amount of carb intake may be increased from 35grams to about 50 grams, but no more.

Get rid of all carbs that contain white flour and refined sugar. Get rid of all heavily processed carbs and look for carbs that are high in fiber. Your Sources of low carb should include : Lettuce, beet greens, kale, bokchoy, spinach, cucumber, Swiss chard, alfalfa sprouts, Swiss chard, cauliflower, celery, tomatoes, lettuce, eggplant, and asparagus. Also included are berries such as rhubarb, raspberries, blueberries, strawberries and blackberries Fats Stay away from refined vegetable oils and transfats, such as canola oil, rapeseed oil and margarine. Fat sources for the vegan ketogenic should include: Avocado oils, cocoa butter, coconut oil, flaxseed oil, macadamia oil, MCT oil, olive oil, red palm oil, coconut cream, olives, avocados and coconut milk Protein Thankfully, you dont need too much protein. You only need 0.7 to 1 grams per pound of lean body weight.

If youre sedentary, you need less. Sources of protein include firm tofu, hard nigari tofu, pumpkin seeds, extra firm silken tofu, almonds, soft silken tofu, flaxseed, chia seeds, Brazil nuts and hazelnuts. To implement the vegan keto diet correctly: 1. Of course youll have to do away with all meat, fish and seafood as well as other animal products from your diet but remember your:

• Total carbohydrate consumption should be 35 grams or less per day.
• 70% of your calories must come from plant-based fats.
• About 25% of your calories must come from plant-based proteins.

2. Take Supplements to help with nutrients such as iron and vitamins D3, B12 and B6. 3.

Eat lots of low-carb veggies. 4. Ensure they are no hidden carbs, added sugar or hydrogenated oils in the keto-friendly vegan dairy products that you buy. 5. Avoid meat substitutes. 6.

Eat soy sparingly because it contains certain plant compounds that can damage thyroid function. 7. PLAN YOUR MEALS. As restrictive as the vegan ketogenic diet is, it can still be tweaked to provide the needed health benefits. This is why meal planning is important. Meal Planning will:

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