Tips for Eating High Protein Vegan Meals

(Newswire.net — April 13, 2018) Cheyenne, Wyoming — Plant-based foods aren’t really known for its high protein content, while vegetarians are typically very health conscious that is mostly concerned with balance of macronutrients without the consumption of animal products. That said, a ketogenic diet demands high levels of protein and very little carbohydrates so it becomes imperative for vegetarians to source the best proteins they can find and cut back on starchier types of foods.

“A vegetarian ketogenic diet is a diet free of meat, fish, and fowl flesh that restricts carbohydrates,” says Ruled.me. “By eating in this way, we can reap all of the benefits of the ketogenic diet while reducing our carbon footprint, decreasing animal abuse, and improving health. Eggs and dairy — two of the main animal products you can eat on the vegetarian ketogenic diet — are nutrient dense, and their production has much less of an impact on the environment than lamb, beef, farmed salmon, poultry, turkey, and pork.” 

It’s rather restrictive to be limited to only the highest protein items with the exclusion of animal products or derivatives but it’s certainly doable. According to VeganAtHeart.org, the best ingredients for sustaining a ketosis while reliant on plant-based sources are as follows:

Dark Leafy Greens – Spinach, Collard Greens, Swiss Chard, Kale, Spring Mixes etc.

Low Carb Vegetables – Broccoli, Cauliflower, Mushrooms, Zucchini, Asparagus etc.

Nuts – Almonds, Brazil Nuts, Macadamia Nuts, Hazelnuts, Pecans etc.

Seeds – Chia Seeds, Pumpkin Seeds, Sunflower Seeds, Sesame Seeds, Flaxseed, Hemp Seeds etc.

Meat Substitutes – Tofu, Tempeh, Seitan, Quorn etc.

Avocados – A delicious high fat fruit that deserves its own spot on the list.

Low Carb Berries – Raspberries, Blackberries, Strawberries etc.

Vegan Dairy – Coconut Yoghurt, Almond Milk, Coconut Milk, Coconut Cream, Vegan Cheese etc.

Nut Butters – Almond Butter, Coconut Butter, Sunflower Seed Butter etc.

Low Carb Sweeteners – Stevia, Erythritol etc.

Vegetable Oils – Coconut Oil, Avocado Oil, Olive Oil, Sesame Oil etc.

It’s important to note that avocado is so revered for its nutrients and healthy fat content that it’s given its all space and high recognition on the list of recommended things to eat. This superfood is so impactful to any vegetarian or vegan diet and is even more critical to help support a ketogenic lifestyle.

“As we enter ketosis, we prevent our body from having drastic changes in blood sugar, which could result in improved hunger signaling,” explains Ruled.me. “Another key mechanism may lie within ghrelin. Being in a state of ketosis can suppress the weight-loss-induced rise in ghrelin. This is key to successful weight loss because it prevents our body from telling us we need to eat more. Additionally, we know that ghrelin and leptin interact with each other, so if the ketogenic diet is impacting one, it is likely that it is also impacting the other.” 

There are times when exogenous ketones will be necessary however, and on a vegetarian keto diet one is sure to need some help to be on the safe side of things. The HealthyWiser™ KetoFast™ Supplement Powder is available to help fortify ketosis efforts and enhance nutrient absorption as it is specially formulated to help the body burn fat as fuel whether or not one is committed to a ketogenic lifestyle.