Can Keto Veg diet help you lose weight? (Risks & Side effects)

Keto veg diet is one of the best type of diet plan a vegan can imply in his/her life, as we know meat industry is one of the major sources of global pollution and accounts for almost 14% of all human emissions, so by eating a vegetarian diet, you are not only helping yourself getting in shape, but also helping reverse global warming and pollution.

keto veg diet

Keto Veg diet comes in many forms, and keto is one of them, as you know keto can help you reduce your belly fat protecting your muscle mass, so if you want to lose weight, keto vegetarian diet is the best way to go.

I guess that information is enough to get you to consider keto vegan diet as an option, So let’s discuss the foods and other facts that may concern you while following this diet plan.

Health Benefits of Keto Veg Diet

Studies show that vegans have 75% less chance of developing blood pressure problems and 78% risk reduction of type 2 diabetes, also vegan diet lowers the risk of chronic health diseases like heart disease and some kinds of cancers.

Vegan diet also helps reduce fat faster, and studies have proven that fact, keto vegan diet also raises the levels of adiponectin, higher levels can be associated with better blood sugar control, reduced inflammation and lower risk of obesity related diseases.Risk factor of heart diseases like

High triglycerides, Blood Pressure, and LDL Cholesterol are also reduced.

Foods to Avoid while on keto veg diet

 During a keto diet, you will have to reduce your carb intake significantly, and to do just that you must avoid a few foods that that can increase your carb intake levels, here are a few of them-

  • Poultry based products like meat, beef chicken etc.
  • Dairy products like Milk Yogurt.
  • Honey, Egg, Whey protein.
  • Grains have starch so grain abundant foods like Cereal, Bread, Baked goods, rice, pasta etc.
  • Sugary Drinks like soda, juice, energy drinks, chocolate milk, sweet tea etc.
  • Artificial sweeteners like aspartame, saccharin, brown sugar, maple syrup etc.
  • Starchy vegetables like potatoes, sweet potatoes, winter squash, peas.
  • Fruits have high sugar content so they should be limited and only fruits like berries should be used.
  • All kinds of alcoholic drinks like beer , fruit cocktail etc.
  • Processed food as a whole should be avoided as they contain preservatives that destroy the diet plan.

Overall goal should be to reduce carb intake and help the body reach a state of ketosis, good fats and proteins must be given a priority.

Foods to eat in keto veg diet

Well, vegan diet allows you to choose from a variety of options, and get those carb levels in check, here are a few of them-

  • Coconut products can be consumed which include coconut milk, cream, and unsweetened coconut.
  • Oils like Olive oil, Nut oil, Coconut oil, avocado oil etc. 
  • Nuts like Almonds, Brazil nuts, walnuts,and seeds like  hemp seeds, chia seeds, pumpkin seeds etc.
  • Non starchy green leafy vegetables likespinich, broccoli, cauliflower, peppers, mushrooms etc.
  • Vegetarian proteins Tofu, tempeh cheese etc.
  • Full fat dairy products like Coconut yogurt, vegan butter, cashew, cheese etc.

Although keto veg diet put restrictions on animal fats, but open a wide array of foods to choose from, it can be difficult in the beginning to go full vegan but your body adapts with time  and once you see the changes , you will get addicted to it, and will start following it religiously.

When going through a keto veg diet, you will often want to cheat, the smell and taste, will lure you, so to avoid that from happening, we have something called Keto Vegan Snack,you can use then when you feel like cheating, so you can avoid actual cheating.

Vegan Snacks

So, feel like cheating huh! Try the following snacks  to fulfill that food lust of yours.

  • Sliced cucumber with vegan cream cheese
  • Coconut fat bombs
  • Nuts and coconut bars
  • Coconut milk and coconut smoothie
  • Trail mixed with mixed nuts, seeds and unsweetened coconut.
  • Dried coconut flakes.
  • Roasted pumpkin seeds.
  • Celery sticks topped with almond butter.
  • Coconut milk yogurt topped with chopped almonds.
  • Olives stuffed with vegan cheese.
  • Guacamole and sliced bell peppers.
  • Cauliflower tater tots.
  • Coconut cream with berries.

Risks and Side-Effects

Well here are a few side effects involved-

  • Vegan diet quality should be very good, because if it is poor it may lack some important nutrients. Moreover, vegan keto is more restrictive than a normal vegan diet so special care must be taken in what you eat.
  • Transition in the keto diet can cause something called keto flu, so it can be challenging for your body.
  • Can lead to body feeling fatigued, nauseated, irritable.
  • Often leads to constipation or Diarrhea 
  • Weakness, muscle cramps, Headaches, Dizziness can also be caused.

Staying hydrated can keep these side-effects in check, also you must eat fibre-rich foods, and there should be an abundance of electrolytes in your body. It is unsafe for pregnant women, athletes, and people with eating disorders.


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