Mark Routh - Ketogenic Vegan: 50 Healthy & Delicious Recipes For A Ketogenic Vegan Diet

TERMS & CONDITIONS

No part of this book should be transmitted or reproduced in any form whatsoever, including electronic, print, scanning, photocopying, recording or mechanical without the prior written permission of the author. All the information, ideas and guidelines are for educational purpose only. The writer has tried to ensure the utmost accuracy of the content provided in the book, all the readers are advised to follow instructions at their own risk. The author of this book cannot be held liable for any incidental damage, personal or even commercial caused by misrepresentation of the information given in the book. Readers are encouraged to seek professional help when needed.

TABLE OF CONTENTS

Chapter 3 - Some Basic Principles Of Vegan Ketogenic Diet

Dashing Quinoa Breakfast Bowl

Fantastic Cauli Tenders

Nostalgic Brussel Sprouts

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The main aim behind embarking on a ketogenic diet is get the body to metabolize fat to release energy rather than metabolizing carbohydrates or even sugar.

Brief Overview of the Ketogenic Diet

A ketogenic diet is simply a diet that has low carbohydrate content and simultaneously a high fat content & moderate protein content. The diet has simply derived its name considering that it aids the body in producing fuel molecules which are known as ketones.

In short, ketogenic diet works on the basis of using fat metabolism to provide energy to the body rather than using conventional carbohydrate or sugar metabolism. These ketones that are produced after fat metabolism are simply used to fuel energy to the body.

SO THE QUESTION ARISES AS to what benefits we have following a ketogenic diet. There are a lot of benefits. We all know that consumption of a large amount of carbohydrates can have a really negative impact on our health, leading to inflammation, obesity, diabetes, heart diseases & others. Apart from the excessive carbohydrates, you should know that consuming excessive proteins can also result in health hazards mainly because the excess protein gets converted to sugar. The ketogenic diet simply takes care of the reduction of carbohydrate consumption & also stresses on moderate protein consumption.

Here are some of the benefits of being on a ketogenic diet:

LIKE EVERY OTHER DIET, THERE are also some simple & basic principles of Vegan Ketogenic diet. These principles are really imperative for you to follow in order to make the diet effective.

1. For beginners, we understand that the counting process is integral, but counting is not really crucial in the initial stage. You will need time to get a hand of things so a little cheating at the initial stage isnt going to hurt. Please make sure that you eat a good variety of foods & also make sure that this is a satisfying and sustainable way of eating for you. Most of the people when starting the Keto diet, tend to follow it very strictly, thus they may lose interest in very little time and end up feeling miserable. As a result this makes them quit before they could even see the output. So, for the first few days please eat until you are content without keeping a close check on calories or carbs. However, this does not mean that you should not count at all. Just keep a simple review but not that close check.
2. Also, instead of the regular oils, you should probably use vegetable oils such as a good quality bottle of olive oil or maybe a fine quality of coconut oil. The reason that were emphasizing on a good quality oil is that a low-quality oil is obviously bound to go rancid on store shelves & also using these oils can cause more damage than they can help.
3. Now since youve made the decision to adopt Vegan Ketogenic diet, you need to make sure that you are familiar with nuts. Yes.. Nuts. They are going to play a crucial role in your diet plan. Do you know that theyre rich with protein & fats, nuts are not only delicious, but theyre also very filling? One of the best thing is that nuts are lower in carbohydrates as compared to a lot plant-based foods.
4. You should go green when on Vegan-Diet, as probably anything that is green tends to have very low carbs in it. Do you know that these greens also become more bioavailable when cooked & consumed with fat? In simple words, if you saut the greens with olive oil & garlic, they not only become low carb food but also very tasty & easy to digest.
5. A lot of people are of under the impression that eating fruits in a Vegan-Keto diet is not allowed. This is not the case. The main reason behind this belief is the presence of sugar in the fruits. Although you cant consume every type of fruit, however, you may eat as many as berries you want. They are excellent as they are low in carbohydrates & rich in nutrients.

WHEN IT COMES TO LOSING weight no diet works wonders if youre not consistent or dont sincerely follow the rules. Yes, thats right! Persistency in any diet leads to success & brings you back to your best shape. However, following are some helpful tips & tricks to make this diet an amazing success in your life.

Here we go

Low carb ketogenic vegan foods:

Now if you decide to start ketogenic vegan diet, youll really want to understand the nutritional value of nuts. They contain both protein & fat. Theyre delicious & some of natures best nutrient sources. So were looking at food with a lower carb amount than many other plant based foods.

Nuts & seeds with low-carbs

Pumpkin seeds: 2.1g/oz

Pistachios: 5.7g/oz