Cómo prepararse para un ciclo de alimentación cetogénica a base de plantas

How to prepare for a plant-based ketogenic diet cycle

Meal planning is crucial when tackling a new eating system, especially one that is not easily found in specialty restaurants or chain supermarkets.

By now, you are aware that a ketogenic diet is very low in carbohydrates and high in healthy fats. This type of diet differs from other low-flour and low-sugar diets in that fat becomes the body's primary source of fuel.

The ketogenic diet has proven to be quite effective in combating chronic diseases and body disorders that frequently affect people. For example, it helps reverse diabetes, alleviate epilepsy, combat obesity, reduce hypertension and prevent neurodegenerative diseases such as Parkinson's and Alzheimer's.

Unfortunately, vegetarian and vegan diets that are high in carbohydrates can't help much against these ailments. So while vegans and vegetarians are concerned about alleviating animal suffering by not consuming these products, which are generally high in fat, they are missing out on a number of benefits from the ketogenic diet since they can't get their fats from the animal world unless they find an alternative to adapt these two eating styles and take advantage of them for optimal health.

The proportions of the ketogenic diet are between 70-80% fat, 15-25% protein and 5% carbohydrates and ARE NOT NEGOTIABLE.

Likewise, for vegans, it is non-negotiable to consume animal products such as animal protein, nor dairy products. However, the following information can serve as a guide for a plant-based ketogenic diet.

Carbohydrates

In this diet, a total intake of 5% carbohydrates or less is required. This translates to 30-35 net grams, excluding fiber. Because plant-based foods contain carbohydrates, those who wish to enter ketosis by consuming vegetables must make an effort to maintain the 5% percentage of their intake, especially during the adaptation period. Once in ketosis, carbohydrate intake can increase to 35-45 grams, but no more.

Get rid of all carbohydrates that contain refined flour or sugar. Also, avoid all highly processed carbohydrates and prefer those with high fiber content. Your carbohydrate sources should include: lettuce, beet greens, kale, Chinese chard, spinach, cucumber, Swiss chard, sprouts such as alfalfa, cauliflower, tomatoes, asparagus and eggplant. Fruits include strawberries, raspberries, blueberries, blackberries, rhubarb and gooseberries.

Fats

Avoid refined oils and trans fats, such as canola oil and margarine. Healthy fat sources for the keto diet include: avocado oil, avocado, cocoa butter, coconut oil, flaxseed oil, macadamia oil, MCT oil, olive oil, red palm oil, coconut cream, olives, and coconut milk.

Protein

Fortunately, you don't need a lot of protein when you're on a ketogenic diet. You need between 0.7-1 gram of protein per kilogram of body weight. That is, if you weigh 60 kilograms, you need 60 grams of protein per day. Some sources of protein include fermented tofu, pumpkin seeds, flax seeds, chia seeds, hemp seeds, almonds, Brazil nuts, and walnuts.

Steps to implement plant-based ketosis correctly :

  1. You already know that you will not be eating beef, fish or poultry, but remember that:
  • Total carbohydrate consumption per day is 35 grams or less.
  • 70% of its calories come from plant-based fats.
  • About 25% of your calories should come from plant-based protein.
  1. Take supplements that will help you absorb iron and vitamins D3, B-12 and B6.
  2. Eat plenty of low-carb vegetables.
  3. Make sure there are no hidden carbs, added sugars, or hydrogenated oils in products sold as keto and vegan.
  4. Avoid meat substitutes.
  5. Do not consume soy frequently as it contains certain plant compounds that can alter your thyroid function.
  6. Plan your meals

As restrictive as a plant-based ketogenic diet may be, it can be tailored to provide you with its benefits. That's why planning is important.

Good planning will allow you to:

  • Get into ketosis faster by choosing healthier foods and ingredients.
  • Add variety to your meals.
  • Make sure you are eating high-quality plant-based foods and following the ketogenic protocol.
  • It saves you time and money.
  • Reduce the stress of thinking about what to buy and eat, how to adapt an ingredient or replace a non-vegetable ingredient with a vegetable one
  • It helps you avoid buying the wrong ingredients.
  • Prepare you for future meals.

Your daily pantry

Within this dietary protocol there are certain ingredients that can make it easier for you to prepare your meals and, if you always have them on hand, in addition to making your preparations easier, they will give versatility to your dishes. Some of these ingredients are:

Avocados : one of the best healthy fat alternatives. They can be used as a base for salads, vinaigrettes and sauces. In addition, they can be used as an appetizer by adding a little salt and pepper.

Chia seeds: These tiny seeds have the ability to absorb liquid and increase in size. They can be used as an appetite suppressant in pudding or spread when mixed with almond milk or other non-dairy milk. They can easily be modified by sweetening or adding cinnamon or even berries.

Flax seeds: Low in carbohydrates but rich in healthy fats, flax seeds are an ideal ingredient that adapts to many preparations. Having adhesive properties, it is a good substitute for eggs, especially in vegan preparations.

Hemp seeds: These small, almost always shelled seeds have a nutty taste and texture, but are packed with fiber and healthy fats. They are easily added to many meals – just sprinkle them on a smoothie, over warm vegetables, or in salads.

Cauliflower: Thanks to its mild flavor and texture, cauliflower can replace foods such as mashed potatoes and rice.

Full-fat coconut milk : This ingredient provides you with very healthy fats. It also serves as a base for your curries, a creamy vegetable and spinach soup, for example.

Forest fruits: especially strawberries, raspberries and blueberries.

Vegetable protein powder: complementary to the ketogenic protocol, isolated pea proteins are sold, but you can also use almond or coconut flour to add to your smoothies, juices, or to thicken soups.

Broccoli: Being low in starch and low in fat, broccoli is an ideal addition to your preparations. We have already talked about many of its properties before. It can be enjoyed in coconut curries, among hot vegetables seasoned with healthy fats such as coconut oil or others.

Mushrooms: Mushrooms are versatile. They can be warmed, prepared in soup, roasted, stuffed. They have a mild flavor that emerges when seasoned and heated.

Coconut butter: Coconut butter is actually coconut meat pureed until it is spreadable. It comes solid in the jar, but when melted (over 25°C) and mixed well, it forms a frosting-like consistency.

90-99% Dark Chocolate: Dark chocolate is incredibly beneficial. It helps lower high blood pressure, improves skin, and fights depression. Rich in antioxidants, dark chocolate is very effective in the keto-vegan protocol. The higher the dark cocoa content, the lower the amount of sugar and carbohydrates.

Zucchini: Use the spiral cutter to cut zucchini into different pasta-like adaptations. It can be sliced, drizzled with a little healthy oil, seasoned and dehydrated or heated just enough to get the texture and flavors of pasta. It can also be sliced, dehydrated or baked for the alternative of French fries. It can also be used as an ingredient in soups and salads.

Vegan mayonnaise: Since it contains no protein, it is high in fat. It can be used as a base for dressings and spreads.

Other ingredients to consider include cashew cheese, tofu (occasionally), shiratake noodles (found at Fit2go), pecans, and hot sauce.

I invite you next week to a 4-day ketogenic diet cycle

I will give you breakfast, lunch and dinner recipes for four days.

List of ingredients and alternatives in case you can't find them easily.

We start on Monday, February 18th and

Get ready to see changes in your body!

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