How Vegans Can Achieve a Ketogenic Diet
Erase everything you know about ketosis, HYLETE Health Advisor Thomas DeLauer explains the start of ketosis and the proper way to achieve a ketogenic diet even as a Vegan. Ketosis is much more than just bacon and cheese, watch and find out which foods you should consume as a substitute for your starches.
Ketosis- when your body doesn’t have carb/glucose sources for energy, so it has to utilize fats.
Thomas DeLauer is no stranger to Ketosis, check out this video to see if ketosis is right for you.
About the Author
From 280lbs to the Covers of Magazines... All by living a lifestyle that is honest and real. Thomas DeLauer brings the nutrition expertise along with a unique perspective on health and wellness that is everything HYLETE.
The following is a transcription of the above video:
What's going on HYLETE nation? It's Thomas DeLuaer. I'm addressing a question that's been coming up day in and day out from the HYLETE nation and that is: how does a vegan go about doing a ketogenic diet?
First, of, let me break down the ketogenic diet simply because we might have some people here that aren't familiar with it. The ketogenic diet is essentially where you're depriving your body of carbohydrates so that your body ultimately starts running on fats as a source of fuel. Now, I will preface everything with this: normally, people think of the ketogenic diet as eating a bunch of bacon, a bunch of meat, a bunch of cheeses, and things like that. Here's the thing, that's not the true ketogenic diet. That's the modified Atkins, modified ketogenic diet, that honestly, bodybuilders have built that truly isn't the ketogenic diet that is proven to help with your neurological functions and help with your health. Okay. Flat out.
Erase everything you know about ketosis, first and foremost. But let me give you a little bit of scientific backup regarding body composition and ketosis in the first place. There was a 2013 meta-analysis. What a meta-analysis is is a study to looks at studies as a whole, looks at multiple studies. What this meta-analysis looked at were 13 different studies that broke down ketosis versus low-calorie diets as pertaining to overall body mass index and body weight. Basically, it compared a keto diet, or a low carb diet, with a regular low-calorie diet to see what kind of body weight response occurred, or body composition response.
Well, by and large, every single step, all 13 that they looked at, had a dramatic instance of success when it came to the keto diet. The keto diet as remarkably more successful than a low-calorie diet when I came down to weight loss. Now, let's talk a little bit about the keto diet and how it was discovered really quick. I'm gonna break this down fast.
Keto diet's been around for centuries as a neurological assisting diet, basically for epileptic patients to be able to help their brain, to be able to help their spinal cord, to be able to help the nervous systems. It's only been since the 60s and 70s that it's been used for weight loss purposes. It was really Carl Atkins that put it on the map by introducing, well, the Atkins diet. The Atkins diet, again, kind of muddied the water with what real ketosis is, what real ketosis isn't. It's not just about weight loss. Ketosis has some huge, huge factors when it comes to overall health. We're talking about improved glucose levels. We're talking about suppressed hunger. We're talking about acne. We're talking about cardiovascular health. We're talking about neurological health. Talking about huge, huge things. Even cancer prevention.
There was a study that took a look at participants that had diabetes over the course of 56 weeks. What they found after putting them on a ketogenic diet for 56 weeks was that they had not only improved levels of fasting blood glucose, it had massively improved levels of cholesterol. It had huge increases in HGL, massive decreases in LVL, and they had massively reduced levels of triglycerides, which are a precursor to fat, but also a precursor to inflammation within the body. The real question is: how does this work for a vegan?
What we have to remember is the true ketogenic diet should be about 80% fat, 15% protein, and 5% carb. We're sitting somewhere in there, but most people end up consuming more like 50% fat, 40% protein, and 10% carbs, which means you're leaving a lot to be desired when it comes down to finding a protein source. You're having to grab a lot of different things. What you need to do as a vegan, is consume lots of things like pine nuts, consume lots of things like raw coconut oil, raw coconut milk. You're gonna consume a lot of things like almonds. You're gonna be consuming more things like flax seed, chia seeds. You're gonna be your Omega 3s from plant sources, things like Agave oil.
The thing is, it is not as complicated as you think. You're just subbing out your starches for fats. The fats can be almonds. They can be nuts. They can be things that have fiber because you don't really need to be worrying about the fiber too much in ketosis because it's not impacting your blood sugar all that much. Now, when it comes to protein sources, that's where it can get a little bit difficult. But, here's the thing, believe it or not, on a ketogenic diet, you're probably gonna be consuming less protein than you are now as a vegan. You're gonna be consuming things like tempeh, things like soy, but you're gonna be doing it in lesser amounts.
The thing that you do have to make sure that you're aware of is that you're not consuming massive amounts of non-organic or good, old-fashioned GMO soy, which is out there everywhere. When you're in ketosis, your body is much more sensitive to whatever you consume so you wanna make sure that you're going organic whenever possible so you're not getting the gene expression issues that can result from heavily genetically modified soy. So really, with ketosis, it's not what you think.
A vegan can go into a ketogenic state super, super easy. In fact, you're gonna get into ketosis faster and easier than other people because your system is so pure and because most vegans are already deficient in the quality fats they need to begin with. With you shifting gears, having fats instead of the carbs, and keeping the proteins about where they're at, you're gonna see a massive increase in energy, a massive increase in skin complexion, a massive in overall muscle function; some of issues that vegans face on a daily basis simply because they're really deficient in a lot of the fats that they need.
There you have it. It's really not that complicated. More fats, fewer carbs. Protein stays about the same. Don't be afraid of the ketogenic diet. It's not all about the bacon. It's not all about the cheese, and it's not all about the copious amounts of animal products. As always, keep it locked in here from the HYLETE nation and make sure that you let us know what kind of videos you wanna see in the future when it comes down to health topics, workout topics, and overall lifestyle. See you soon.