Vegan Keto Intermittent Fasting Diet

Vegan Keto Salad

The Vegan Keto Intermittent Fasting Diet

The vegan keto intermittent fasting diet is not one that is in the headlines today mostly because it seems too hard to do. I’m here to tell you it can be easy and fun!

Scroll to the bottom of this blog for delicious vegan ketogenic recipes!

The keto diet has had moderate attention for the past five years, but it has recently jumped past “veganism” in Google Trends! “Keto” hit a sharp spike in January, perhaps to accompany New Year’s Resolutions. Keto passing vegan searches, even for a brief time, is impressive because veganism is beginning to take off and be truly mainstream. Google is predicting that the plant-based revolution is coming and it is the number one “game changing” trend of the future, and Nestle, the world’s largest food company, predicts that plant-based diets are here to stay! (Check out my blogs on Veganism Skyrocketing in the US and Veganism On the Rise Worldwide!)

Many people also complain that they are hungry all the time when they first go vegan, but because of the high fat content of this diet, that concern is usually gone! (Contact me if that’s your concern and you don’t want to do a low carb diet, I have other solutions for you!) So I wanted to take a swing at a vegan keto diet for all of you who are interested in understanding how to integrate these philosophies.

Vegan Keto Options Avocado

What is Vegan?

The Vegan Society has defined veganism as “a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.”

Veganism floods to many areas of life. One vegan behavior change that all vegans take on, and the behavior change that has the largest impact because it makes a difference every time food is chosen, is a plant-based diet avoiding all animal products as food such as meat (including fish, shellfish and insects), dairy, eggs and honey.

Other areas that vegans often do a little differently are their product purchases such as staying away from animal parts such as cow skin (leather), beeswax candles, and the like. Check out my blog on my favorite vegan, cruelty-free beauty products!

What is Keto?

The keto diet is a way of eating that is designed to get your body into ketosis where it is using small fat molecule stores, ketones, for energy instead of carbohydrates. It is a low carb, high fat, moderate protein diet.

My Human Physiology professor in college told the class that our brains consume 20% of our calorie burn and can only run off of glucose (carbohydrates). People who study nutrition for the ketogenic diet report that our brains can use glucose and ketones!

When you are on a ketogenic diet your body switches from running off of glucose to running off of ketones. This impact is increased even more when you work in intermittent fasting and you allow your insulin levels to drop. People who follow the keto diet say that they experience lower hunger levels and more steady energy.

If you nerd out on data and biology like I do check out The Obesity Code. I listened to it before jumping in to my intermittent fasting vegan keto diet so I could understand the logic behind what I was doing. It does a great job of highlighting the benefits of intermittent fasting and keto diet plans.

Specifically, to get into ketosis, you are trying to limit your net carbs to 50 grams per day, ideally under 20 grams. Carb counting can be useful when you first get started, but once you get a feel for which foods fit and which do not you can go into intuitive eating and let your body tell you what it needs. My favorite calorie and macro nutrient tracker is My Fitness Pal.

Keto vs. Atkins

The keto diet may sound suspiciously like a re-marketed Atkins diet. The main difference is that the ketogenic diet limits the amount of protein, because proteins in large amounts can be converted to glucose as well. The Atkins diet is a low carb, high protein, high fat diet.

Keto vs. Paleo

Both of these diets emphasize minimally processed whole foods. Both diets discourage consumption of legumes and grains. The keto community makes this adjustment (but does make room for some legumes) because of the carbohydrates in these items, and the paleo community because these items were likely not part of early human diets.

Both diets eliminate added sugars, however paleo makes room for unrefined sugar like honey (not vegan), maple syrup, dates, etc. Keto diets do not allow for any added sugar source and even minimize intake of fruits and high sugar content vegetables.

Fat is loved by both diets but keto wins the fat fight. Paleo recommends moderate amounts of specific types of fats while ketogenic diets encourage liberal amounts of those fats. They both recommend specific oils, nuts, seeds and fish. Here are my favorite oils to use which happen to fit both diets.

What is Intermittent Fasting?

Intermittent Fasting (IF) is a schedule of eating which is thought to reduce insulin resistance and protect against type 2 diabetes, lower bad cholesterol, promote cellular repair, increase energy, aid weight loss, and more (The Obesity Code goes into great detail). Learn more at HealthLine.com.

There are a few ways to do intermittent fasting:

  1. 16/8 Method: Have an eating period for 8 hours (1 – 9 pm for example) and fast for the rest of the day.
  2. Eat-Stop-Eat: A full 24 hour fast once or twice a week on non-consecutive days.
  3. 5:2 Method: A reduced 500-600 calorie diet on one or two non-consecutive days a week.

Keto Vegan Intermittent Fasting Diet

Note: The links below will take you to the products on Amazon so you can see what to buy or pop them straight into your cart. By using these links you will pay the same amount you always do on Amazon but because you click through my links, I will get a tiny portion of the sale! Thank you so much for clicking through these links to help support For Goodness Seyks!

The vegan keto diet optimizes what you eat by taking out the health detriments to human bodies that animal parts and byproducts cause. By eating a high-fat, low-carb, plant-based diet, you are giving yourself incredible amounts of nutrients and inflammation fighting goodness each meal!

Intermittent fasting is relatively self-explanatory. In my experience, once you practice a few days of it, IF becomes really easy. I have experienced sustained energy being fuller longer.

Because the keto diet is low-carb and many people think a vegan diet is naturally high-carb, low protein (it doesn’t have to be!) it seems like a dichotomy. However there are many delicious ways to get your macros to be low carb, moderate protein, and high fat while vegan!

What to eat:

Note: I recommend all organic purchases.

Nuts

I like to purchase a combination of each nut: raw and roasted versions. This allows for the nuts to have variation and for your palette to not get burnt out!

Some of my favorites are Macadamia Nuts, Almonds, Cashews, and Walnuts.

Avocado

Avocado is a frequent VIP (my mom coined the title “VIF” for “very important fruit”) in meals because it is delicious, easy, and so good for you.

Butter

Miyoko’s is a healthy, organic, delicious vegan butter that even the most discerning butter-lover can’t tell isn’t made from cow milk. You can buy it on Amazon, Whole Foods or Trader Joes.

Oils

Here is a blog about the best oils to use and why. In short great oils to use are high quality avocado oil, olive oil, and coconut oil.

Vegetables

Specifically organic, whole vegetables that grow above ground. Lettuce, spinach, olives, cabbage, asparagus, tomatoes, cucumber, zucchini, cauliflower, kale, broccoli, peppers, brussels sprouts, green beans, etc. I love to sauté these in oil and garlic.

Flavorings and Gut Health

Organic garlic, kimchi, pickles, apple cider vinegar, Braggs liquid aminos*, coconut milk kefir, cacao (tastes like chocolate!)
* Check out my blog about the health benefits of liquid aminos.

Bioavailable Proteins

Pea protein powder, organic tofu, organic tempeh.

Beyond Meat is one of my absolute favorite brands. Their products are gluten and soy free and taste like heaven. I haven’t gotten tired of them yet. Everyone I have met has loved them. Check out their burgers (can be used for ground beef) and their sausages (Hot Italian and Regular).

Fruits

Because fruits are low in fat and have higher sugar content, be leery of eating them and only indulge when your body is specifically asking for them. When that happens, the best fruits to eat in moderation are:

+ Blackberries
+ Starfruit
+ Raspberries
+ Cantaloupe
+ Strawberries
+ Watermelon
+ Lemon

Sweeteners

What? Seyka! You’re crazy! You just told me no sweeteners.
You’re right, good catch. I fibbed a little bit.
No sweeteners are “allowed” that have sugar or a moderate glycemic index. For when you’re craving a little something sweet, like my keto cacao nib cookies or whipped coconut cream, there is a vegan keto solution. You can get away with adding a very small amount of no calorie natural sweeteners:

+ Monkfruit (my personal favorite) a natural fruit that is distilled down to a perfect sugar replacer that is zero calories.
+ Stevia natural sweetener.
+ Erythritol.

Seyka’s Intermittent Fasting Vegan Keto Diet

The trick I use that seems to work for me is to focus on foods that are very low carb and not integrate any real “cheat” foods. If you aim for zero carbs by the end of the day you’ll be around 20 grams.

I usually eat from 1 or 2 pm to 7 or 8 pm. I don’t worry if I want a little nibble of something a little later than my cut off time and I usually start the morning with celery juice (check out my blog on celery juice), wait 30 minutes, then have some coffee black or with coconut cream in it.

I find I have my peak energy around 11 am after my transcendental meditation, so that is when I prefer to get my workout in, fasted.

Somewhere between 1 and 3 pm when my body starts telling me that it is hungry, I eat something that calls to me. That is usually a salad with olive oil, fresh garlic, white balsamic vinegar, and lots of avocado. Sometimes it’s a hearty serving of macadamia nuts. Sometimes it’s leftovers from the dinner the night before.

I usually don’t get hungry again until around 6 pm. I start making dinner then.

My Favorite Vegan Keto Recipes:

Vegan Keto Avocado “Pasta” (Check out my IGTV video recipe here)

Vegan Keto Mexican Stuffed Avocados (Check out my IGTV video recipe here)

Keto Vegan Ice Cream Blog (Check out my IGTV video recipe here)

Vegan Keto Tangy Coconut Stew

 

Vegan Keto Curry

These recipes are coming to the blog soon!

Vegan Keto Peanut Orange Salad

Vegan Keto Asian Stir Fry

Vegan Keto Cacao Cookies

Vegan Keto Whipped Cream

Body note: I do not promote the latest diet or starving yourself because our society shoves an unrealistic vision of what "loveable" and "beautiful" and "enough" looks like. I personally suffered from a severe eating disorder in my younger years and I try to live a life that promotes body positivity and honoring your body.
So as you consume my recipes, blogs, and diet ideas, I pray this over you:

Eat to honor and love your body.
Exercise as a celebration of what your body can do, not punishment.
Exercise to love and nurture your body.
Make peace with your body the way it is.
Alter your diet to treat your body well, to appreciate it for all it does for you, to celebrate how incredible it is, and to put goodness into the world.
Think deeply and intentionally to choose foods for yourself;
Find the foods that nurture your body, your mind, and your soul.
The foods that further your beliefs and values.
I want my life to be a CELEBRATION and I want to do that along side you.

Thank you for being on this journey of goodness with me.

Xo,

Seyka

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Author

  • Seyka Mejeur

    Seyka is a multi-passionate entrepreneur with feet in two worlds: first leading and teaching a plant based lifestyle, wellness and living an empowered life, and second as professional headhunting and people operations. Seyka and her husband Brian recently completed a 21 Country Vegan Voyage where they traveled around the globe, interviewed top chefs and enjoyed epic plant based cuisine. Seyka and her husband Brian co-own an Aerospace Headhunting and People Operations Consulting company AdAstra Seyka is also an indoor cycle instructor, 15 year yogi, dog trainer, a home chef, event planner, and a researcher and a published author of academic literature.

Author: Seyka Mejeur

Seyka is a multi-passionate entrepreneur with feet in two worlds: first leading and teaching a plant based lifestyle, wellness and living an empowered life, and second as professional headhunting and people operations. Seyka and her husband Brian recently completed a 21 Country Vegan Voyage where they traveled around the globe, interviewed top chefs and enjoyed epic plant based cuisine. Seyka and her husband Brian co-own an Aerospace Headhunting and People Operations Consulting company AdAstra Seyka is also an indoor cycle instructor, 15 year yogi, dog trainer, a home chef, event planner, and a researcher and a published author of academic literature.

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