The Complete Vegan Keto Diet and Food List > 자유게시판

At first blush, vegans and ketogenic dieters don’t have a lot in common. One eats no meat; the other eats tons of it. One loads up on carbs; the other takes pains to avoid them. They seem to be on opposite ends of the eating spectrum. But what if you’re passionate about animal rights and still want to be lean and healthy, and you’ve found that your body just doesn’t do well on carbs? Is it possible to combine these approaches? Can a person go vegan as a keto dieter or keto as a vegan? The short answer is yes, but it’s not easy. Trying to align two disparate eating philosophies will force you to walk a fine line-particularly in a world of readily-available animal products and high-carb foods. It’s an impressive feat to pull off. And, potentially, great for both your health and the environment. So, if you’re interested in being vegan and keto, here’s how to do it.

What Is A Vegan Keto Diet? First, let’s be clear about what these terms "vegan" and "keto" really mean. Vegans consume no animal products. Like vegetarians, they don’t eat meat, poultry, or fish, but they also avoid dairy, eggs, and other foods that contain even trace amounts of animal ingredients. Most vegans won’t eat gelatin (made from bones), casein (a milk protein), and fish oil supplements, or refined sugar (some brands of which use cow bones as a whitening agent). There are many benefits to a vegan diet, including some that affect health and longevity. The authors of a 2016 study found evidence that reducing animal-based foods (when they’re conventionally raised on factory farms, that is, not organic) may reduce the incidence of diabetes, obesity, cataracts, and heart disease. Other people go vegan for ethical reasons, believing animal consumption to be cruel and harmful to the environment. Now, what about those keto guys and gals? Ketogenic diets originated in the 1920s as a treatment for epilepsy, Supraketo Fat Burner but they’ve since been credited for promoting a number of health benefits ranging from improved insulin sensitivity to everyday mental clarity, in addition to fast weight loss.

Strict ketogenic-or "keto"-dieters limit carbohydrate intake to about 5% of their daily calories while keeping protein intake at around 20%. Fats, then, make up close to 75% of their calories. Restricting carbs and relying on dietary fat causes the liver to convert fat into molecules called ketones, which are used as fuel. When ketones show up above a certain threshold in your urine or in a breath test, you’re officially in what’s known as ketosis, and your body is running on ketones. One big reason people go keto is sustained energy. When you don’t eat copious amounts of carbs, levels of insulin-the hormone that controls blood sugar-remain much steadier than they do on the carbohydrate-based diet most people are used to. When your blood sugar is stable, you don’t have afternoon energy crashes that make you want to fall asleep at your desk. A study in the Annals of Internal Medicine showed that a ketogenic diet controlled blood sugar more effectively than a more standard, low-calorie diet that was high in carbs.

Keto diets may also make it easier to burn extra fat off your waistline. Research from 2013 in the British Journal of Nutrition found that keto dieters lost more weight long-term than those who ate a low-fat diet. Of course, one of the big complaints about a keto diet is that-like a vegan approach-it’s very restrictive and can be hard to stick to. That’s why we like to make people aware of a slightly less rigid approach we call Mod Keto that offers much of the same benefits as a strict keto diet but is much easier to follow long-term. With Mod Keto, carbs are raised to about 20% of your total caloric intake, protein to 20-40%, and Supraketo Fat Burner is reduced to 40-60%. While not technically ketogenic (your body will probably not produce appreciable ketones at these levels), the higher protein and carb allowance supports workouts and activity better while still stabilizing blood sugar and promoting fat burning. So we’ve got vegan and we’ve got keto¦ Put them together and you’ve got a plan that has you eating a higher-fat, lower-carb menu that is also devoid of animal products.

It sounds simple enough in theory, but the two approaches can be contradictory. Low-carb, high-fat meat, fish, and poultry are staples for keto dieters, but they don’t work at all for vegans. Meanwhile, high-protein legumes and meat substitutes are go-to’s for vegans, but their carb content makes them verboten for keto adherents. How, then, does a person balance the two? Even though they’re not derived from animals and are high in fat, oils such as canola, corn, rapeseed, and margarine are highly processed and have a poor ratio of omega-3 to omega-6 fatty acids. They promote inflammation in the body. Because they have low smoke points, these oils are also terrible choices for cooking. High heat will turn the fats in the oil rancid, and make it even more unhealthy, causing damage to your heart, neurological problems, and other health woes. Always cook with saturated fats, such as those found in coconut and red palm oil. How Do I Limit Carbs on a Ketogenic Vegan Diet?