![\"Keto](\"https:\/\/www.veganfriendly.org.uk\/wp-content\/uploads\/2019\/12\/keto-diet-plan.jpg\")
You might have heard of the vegan keto diet and want some information about it, or you may want to know whether or not it works, and more importantly (we\u2019d say!) if it is safe. Alternatively, you might want to know what the vegan keto diet actually is. For all those things, you\u2019re in the right place. Here we\u2019ll take a look at all you need to know about the vegan keto diet.<\/p>\n
As we will see, initially the ketogenic diet was formulated in order to treat epilepsy, especially in children. There are many variations of the diet and these may have different medical applications, including being used to treat diabetes. However, we suspect that most people interested in the vegan keto diet are viewing it more as a \u201cdiet\u201d in the weight-loss sense, rather than a nutritional and medical one. That will be our focus here, but before we get to that, let\u2019s start at the very beginning.<\/p>\n
Well, we hope at least two of the three crucial words are fairly self-explanatory so on that basis let\u2019s move straight to the word that is less likely to be familiar. \u201cKeto\u201d is short for ketogenic<\/em> and refers to a diet that is very high in fat and very low in carbohydrates and produces the metabolic state of ketosis (of which more later). The amount of protein<\/a> consumed varies but most variations of a keto diet recommend somewhere roughly either side of what would be considered normal.<\/p>\n So, in short, the vegan keto diet is a plant-based way of eating that is high in fat and low in carbs. It has typically been adopted to treat epilepsy but is increasingly used by some people to lose weight and lower their body fat percentage, or simply because they believe it is a healthier diet that brings them other benefits. But what exactly does ketogenic mean and how does it work? And is the keto diet proven to deliver results and what, if any, are the side effects or negatives?<\/p>\n The ketogenic diet has enjoyed great popularity at various times since it was first really \u201cdiscovered\u201d. Perhaps the most well-known version of it is the Atkins diet, which was proposed as a method for weight loss in the 1970s by American physician and cardiologist, Robert Atkins.<\/p>\n However, it will probably come as a surprise to many people that the keto diet actually dates back to the 1920s. It might be even more surprising to learn that it was originally created as a way of treating epilepsy and is still used in that way in some circumstances<\/a> in that context.<\/p>\n Whilst the diet is perceived by many to be a very modern fad and some might guess it was dreamed up by a \u201cwellness guru\u201d in California or somewhere similar, fasting-based diets have been around for thousands of years. It was in trying to replicate one aspect of fasting that Dr Russell Wilder hit upon the idea of the ketogenic diet.<\/p>\n In 1911, a French study looked at the impact of fasting on epilepsy and it was loosely proven that a very low calorie diet involving fasting could reduce the severity of the symptoms suffered by those with the condition.<\/p>\n Later this same decade, fasting was being used in the US with a medical student, Hugh Conklin, proposing that epilepsy was caused by a toxin produced in the intestine. Through fasting this could be stopped and subsequent analysis of Conklin\u2019s work showed a high percentage of patients experienced improvements.<\/p>\n More trials, analysis and research followed and, in 1921, Rollin Woodyatt, a US doctor born in Chicago in 1878, discovered that starvation and a high fat, low carb diet, forced the liver to produce three compounds, collectively known as ketone bodies.<\/p>\n Woodyatt was more concerned at the time with diabetes but the aforementioned Dr Wilder, based at Rochester\u2019s Mayo Clinic, first used the term \u201cketogenic diet\u201d in 1921 and sought to use it as a treatment for epilepsy.<\/p>\n It proved largely successful and the exact definition of a ketogenic diet was formulated at this time in terms of the ratios of protein, carbohydrates and fat. For the 1920s and most of the 1930s, the diet was used with good success to control the convulsions of epileptics but from the late 1930s a range of anticonvulsant drugs were invented, with phenytoin (invented in 1908 but not used for seizures until 1936) the first of those.<\/p>\n Due to these drugs, use of the keto diet largely died out and as time passed more and more and better and better drugs were created to treat epilepsy. It has had a revival more recently, with the case of Charlie Abrahams (the son of Hollywood producer Jim Abrahams) thought to have played a large part in that.<\/p>\n As a two-year-old Charlie\u2019s epilepsy didn\u2019t respond to traditional drugs or to alternative or complimentary medicine. His parents eventually heard of the ketogenic diet, which some medical facilities still offered. It worked wonders for their son and prompted them to establish the Charlie Foundation to fund further research into the keto diet and also to bring more attention and awareness of it.<\/p>\n In 1997, Abrahams helped make a film loosely based on their experiences (starring Meryl Streep and Fred Ward) called …First Do No Harm<\/em> and this garnered even more attention for the diet. Much scientific interest and research followed and now the ketogenic diet is far more widely used to treat paediatric epilepsy.<\/p>\n Research has also suggested that the diet may help with a whole host of other conditions too. Whilst further research is needed there are suggestions it may have applications in the treatment of Parkinson\u2019s, Alzheimer\u2019s, autism, sleep problems and possibly even cancer.<\/p>\n In truth, very little is known about this whole area, with the precise workings of anticonvulsants, how and why people get epilepsy, and how the ketogenic diet not only stops seizures but also reduces seizure susceptibility all being something of a mystery.<\/p>\n However, why it might be useful for weight loss is better understood and we do actually have a very good idea of the mechanics behind how this unusual diet can help people lose weight.<\/p>\n Dr Wilder, mentioned earlier, looked at how a diet might mimic the effects of fasting. It was believed that fasting deprived the body of sugar, forcing it to use fat stores for energy. The body has around a day\u2019s supply of its principle fuel, carbohydrates, stored in organs such as the liver, and in muscles.<\/p>\n When this is used up, typically after between two and four days of fasting or reduced carb intake, the body\u2019s evolutionary survival machinery kicks in and it starts to use fat as energy. The liver converts fat into fuel in the form of ketones, which can be used instead of sugars (glucose) as energy. When there are a lot of ketones in the body it is said to be in a state of ketosis and this is what followers of the keto diet, vegan or otherwise, are striving for.<\/p>\n When this happens the body is using fat as its number one fuel source. This can lead to reduced body fat percentage and weight loss, with the speed at which ketosis will happen varying from one person to another based on various individual factors.<\/p>\n A traditional ketogenic diet almost always contains a lot of cream, butter and fatty meat. Clearly, these are not options for vegans. Many vegan staples are ruled out by their relatively high carbohydrate content, with most fruit, veg, legumes and grains unsuitable for a vegan keto eating plan. So, what sorts of food would be included in a vegan keto diet?<\/p>\n If you are taking your keto diet seriously then it is recommended that you see a medical practitioner. This is especially crucial if the purpose of your diet is to control either epilepsy or diabetes but also if you want to undertake a weight-loss programme in the most efficient and healthiest way possible.<\/p>\n As we will examine in more detail shortly, there are slightly different versions of a ketogenic diet and, as discussed, what one individual needs to eat to have the desired affect will be different from what another person needs.<\/p>\n An individual\u2019s goals, their age, weight, basal metabolic rate and body composition will all impact the exact ratio of macro-nutrients they should eat. As such, it is not our aim here to provide a precise dietary plan as that will depend on all the factors discussed and should be formulated in collaboration with a doctor and nutrition expert.<\/p>\n However, no matter what precise iteration of low carb diet you follow, you are likely to be looking for between about 5% and 20% of your calories coming from carbohydrates. Fat might be as high as 75%, with a range of between 50% and 75% common, whilst protein is typically between 20% and 35%.<\/p>\n The following vegan foods are all suitable for such diets, with the proportions in which you eat them to be determined by the exact diet you opt for.<\/p>\n We have listed just a small selection of nuts, seeds and oils in this table but, in truth, virtually all are suitable for a vegan keto diet. As you can see from the table above, some seemingly similar foods can have quite different macro-nutrient profiles but even so, by and large all of these high fat foods can be eaten. Equally nut and seed butters, where these are made either solely from the nuts\/seeds or only with the addition of oil are also good additions.<\/p>\n All vegan oils will be almost 100% fat and so including these is a great way to tip your diet towards ketosis. That is especially the case as such foods are also very, very calorie dense. That\u2019s because there isn\u2019t really very much in them other than fat. In contrast, other foods that might have a high percentage of their calories coming from carbs or, to a lesser extent protein, are less dense in calories, usually because they have a high water (zero calories) content.<\/p>\n For example, let us consider a food like celery, favoured by those looking to lose weight due to the idea it contains negative calories (meaning that to chew and digest it consumes more calories that it provides). Celery delivers 73% of its calories from carbohydrates, with just 10% coming from fat and, probably surprising to some people, 17% coming from protein.<\/p>\n However, 100g of celery yields just 16 calories. In contrast, 100g of olive oil has a whopping 884 calories, all of which are fat. Whilst most of the 100g of celery is water, the oil is almost entirely fat (both by weight and calories). As such, a 100g serving of \u201chigh carb\u201d celery, dressed with just 10g of oil, delivers less than 12 calories of carbohydrates and 90 calories of fat, meaning it can easily be eaten within the confines of a vegan ketogenic diet.<\/p>\n There are lots of other vegetables that are equally lacking in calories and as such can be used in a vegan keto diet. The advantage of these is that they enable you to bulk out your meals without adding any real calories into the mix. Because they contain hardly any energy, even though they might be high-carb foods in percentage terms, those carbohydrates are easily dwarfed by the fat calories elsewhere in your diet.<\/p>\n Moreover, such foods do offer some micronutrients, with vitamins and minerals traditionally lacking in keto diets. Some such foods are listed in the table above and whilst the percentages alone don\u2019t seem suitable for a keto diet we can now see that they are when eaten in conjunction with calorie-dense oils, nuts and seeds.<\/p>\n When assessing the likely nutrition of a given fruit or vegetable there are a few things that can be used as pointers if you don\u2019t know the facts. Almost all fruits are automatically out as they invariably contain too much sugar. The same goes for vegetables that grow under the ground, with these more often than not being high in starch. We\u2019ve rapidly narrowed our options and can do so further by noting that, as a general rule, brightly coloured items (for example carrots, tomatoes or peppers), tend to be higher in carbohydrates. That said, most of these, assuming they are non-starchy, remain low in overall calories, so can often be eaten in moderation.<\/p>\n What does that leave us? Well, the table above should have been something of an indication because the vegetables most likely to work in a vegan keto diet are leafy green ones and brassicas. Some fruit, mostly berries, may also be eaten, especially for those who are working at the higher carb end of the keto scale but ultimately there is no getting away from the fact that a vegan ketogenic diet is a very restricted way of eating.<\/p>\n Whilst the table of foods listed above may seem incredibly restrictive, that is just a selection of some of the foods that can be eaten. As long as you stick within the parameters of your target macros you can more or less eat freely.<\/p>\n What\u2019s more, with the ingenuity that vegans have been forced to develop there are actually some rather tasty dishes that you can consume on a vegan keto diet. Whilst readymade traditional condiments and sauces are a big no, there are lots of flavourings that are permitted, with all spices and herbs fine, as well as lemon juice and yeast<\/a>.<\/p>\n The table above shows approximate macros for a classic keto. As explained, the ratio of between 3:1 and 4:1 is derived from the calories obtained by fat to those gained from protein and carbohydrates, so in this plan the exact ration is 77:23, or 3.35:1, meaning that it is at the lower end of the classic spectrum ratio.<\/p>\n An MCT-based keto diet is popular as it allows a wider range of foods to be eaten. Without going too deeply into the science, MCT stands for medium-chain triglycerides, which are types of fat that produce more ketones than more typical LCTs (long-chain triglycerides). By consuming more MCTs and fewer LCTs, the same level of ketosis can be achieved but with lower fat consumption, meaning more scope for protein and carbohydrates in the diet.<\/p>\n Those following an MCT version of a keto diet typically consume their MCT fats in oil form and this works very nicely for vegans because the fat in coconut oil is naturally almost entirely of the MCT type. The diet was initially formulated in the 1970s by Peter Huttenlocher and was designed within the framework of trying to help children with epilepsy adapt to a ketogenic diet more easily.<\/p>\n This plan, sometimes called the cyclical ketogenic diet, usually includes one or two days per week when a higher carb intake is permitted. Clearly, this makes the diet more palatable and easier to stick to in the medium to long term but we have to doubt how efficient this is.<\/p>\n When carbohydrates are consumed in larger amounts this will stop ketosis. Moreover, depending on how many carbs have been ingested, your body may then take additional days to re-enter that state. All in all, given few people recommend the keto diet as a long term eating regimen anyway, we think the On-Off keto is probably not a great one.<\/p>\n We have already mentioned the Atkins diet and in phase one of that diet your macros will be very similar to a classic keto diet. At this stage, you would be looking for around 70% of calories from fat, 25% from protein and just 5% from carbohydrates. This is essentially a keto diet and so some opt to more or less stick to phase one but with a higher protein intake and slightly lower fat than the traditional keto regime.<\/p>\n This option simply takes the modified version of the Atkins diet and adds a little more protein instead of fat. Carbs remain low at between 5% and 10% of the total calorific intake but protein may be as high as 40% and fat around 55% to 60%.<\/p>\n There are almost countless fad diets around these days and in truth almost all can and will be effective for some people. Before we look at whether the vegan keto diet is good for those looking to lose weight, let us first look at its role in helping those with epilepsy.<\/p>\n Really strong evidence is often lacking when it comes to whether or not a given diet will help people lose weight. That\u2019s because there are often so many variables when it comes to weight loss, especially in the long term. Moreover, there are fewer clear and obvious reasons to research weight loss as opposed to a medical condition, despite the huge financial impact obesity has on the NHS and the detrimental impact it can have on people\u2019s lives.<\/p>\n However, when it comes to the ketogenic diet and drug-resistant epilepsy there is a better degree of evidence, although a systematic review showed that even for that, further research is needed<\/a>. If you are interested in how a vegan keto diet might help with epilepsy, or diabetes, or even any other medical condition, we would strongly advise that you consult your doctor.<\/p>\n The ketogenic diet has mostly been put forward as a solution to paediatric epilepsy and clearly nutrition is vital for the development of children. As such it is crucial that such a significant dietary change is only undertaken under medical supervision and with the help of a qualified nutritionist.<\/p>\n Now, moving back to the various pros and cons of the vegan keto diet with regards weight loss and weight control, it should be noted that it is far from a clear picture. Whilst you will find no end of miracle \u201cbefore and after\u201d pictures online and glowing testimonies about the keto diet changed someone\u2019s life, you will find it rather more difficult to find robust scientific evidence that the keto diet is quite the wonder-panacea it might appear to be.<\/p>\n There is almost no doubt that many people lose weight using the keto diet and that, therefore, someone could use a vegan ketogenic diet for that goal. Lots of studies that would meet reasonable scientific standards have shown that not only can a keto diet help people lose weight, it might well also be more effective than low fat diets or diets that focus more on calorie control.<\/p>\nHistory of the Keto Diet<\/h2>\n
Origins<\/h3>\n
Early Studies<\/h3>\n
Rollin Woodyatt<\/h3>\n
Charlie Abrahams<\/h3>\n
![\"Fasting](\"https:\/\/www.veganfriendly.org.uk\/wp-content\/uploads\/2019\/12\/fasting-epilepsy-cure.jpg\")
Science Behind the Ketogenic Diet<\/h2>\n
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In terms of how and why it is beneficial for epilepsy patients, there remains far more that is unknown than is known. Various theories have been put forward over the years but all have been more or less disproven.<\/p>\nWhat Foods Make Up a Vegan Keto Diet?<\/h2>\n
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<\/p>\n\n\n
\n \nFood<\/th>\n % Calories from Fat<\/th>\n % Calories from Carbs<\/th>\n % Calories from Protein<\/th>\n<\/tr>\n<\/thead>\n \n Avocado<\/td>\n 77<\/td>\n 19<\/td>\n 4<\/td>\n<\/tr>\n \n Almonds<\/td>\n 72<\/td>\n 15<\/td>\n 13<\/td>\n<\/tr>\n \n Brazil Nuts<\/td>\n 85<\/td>\n 7<\/td>\n 8<\/td>\n<\/tr>\n \n Cashew Nuts<\/td>\n 66<\/td>\n 23<\/td>\n 11<\/td>\n<\/tr>\n \n Chia Seeds<\/td>\n 53<\/td>\n 36<\/td>\n 11<\/td>\n<\/tr>\n \n Hemp Seeds<\/td>\n 69<\/td>\n 8<\/td>\n 23<\/td>\n<\/tr>\n \n Olive Oil<\/td>\n 100<\/td>\n 0<\/td>\n 0<\/td>\n<\/tr>\n \n Coconut Oil<\/td>\n 100<\/td>\n 0<\/td>\n 0<\/td>\n<\/tr>\n \n Coconut Flesh<\/td>\n 79<\/td>\n 18<\/td>\n 3<\/td>\n<\/tr>\n \n Tofu<\/td>\n 50<\/td>\n 9<\/td>\n 41<\/td>\n<\/tr>\n \n Vital Wheat Gluten (for seitan<\/a>)<\/td>\n 4<\/td>\n 15<\/td>\n 81<\/td>\n<\/tr>\n \n Broccoli<\/td>\n 9<\/td>\n 71<\/td>\n 20<\/td>\n<\/tr>\n \n Spinach<\/td>\n 14<\/td>\n 56<\/td>\n 30<\/td>\n<\/tr>\n \n Brussels Sprouts<\/td>\n 12<\/td>\n 71<\/td>\n 17<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n What Sort of Meals Can I Eat?<\/h3>\n
\n\n
\n \nNutrient & Weight<\/th>\n Calories<\/th>\n Calories as % of Total<\/th>\n Weight as % of Total<\/th>\n<\/tr>\n<\/thead>\n \n Fat \u2013 170g<\/td>\n 1530<\/td>\n 77<\/td>\n 60<\/td>\n<\/tr>\n \n Carbohydrates \u2013 40g<\/td>\n 160<\/td>\n 8<\/td>\n 14<\/td>\n<\/tr>\n \n Protein \u2013 75g<\/td>\n 300<\/td>\n 15<\/td>\n 26<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n MCT<\/h3>\n
On-Off Keto<\/h3>\n
Modified Atkins<\/h3>\n
High Protein Keto<\/h3>\n
Pros & Cons of Vegan Keto<\/h2>\n
Keto Diet For Weight Loss<\/h3>\n
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<\/p>\n