Author: Christopher R. Stewart

This is what to expect when you try a vegan keto diet

Even for the most sceptical of carnivores…

Disclaimer: I love food. From the age of 14, I have chosen to celebrate my birthday in a different restaurant ever year, ranging from local curry houses to haute cuisine: the only proviso is everyone eats. A lot. On top of this, in my family, food is associated with memories: when you’re tired or sad, French toast is the only cure, and even a hint of sun means various meats charcoaled to perfection on the BBQ.

As you might imagine, very few of my comfort foods are vegan. So when I decided to try the new vegan keto diet, my friends, family, and colleagues responded with disbelief (full disclosure: some just laughed).

I went for NOSH Detox, created and founded by professional nutritionist and holistic health specialist, Geeta Sidhu-Robb.

Its aim? Making a vegan keto lifestyle as easy as possible – and they weren’t wrong. Twice a week, batches of three fresh meals and two snacks made from seasonal ingredients are delivered to your home or work. That means no stressing about an ingredients list, fridge space or clean tupperware.

After seven days, the results were pretty incredible. Here’s what I learned from my week on a vegan keto diet.

What is a vegan diet?

Let’s go back to basics: according to the Vegan Society, being vegan ‘is 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.’ So with regards to diet, that means no meat, no poultry, no seafood, no dairy, no eggs and no honey/bee products.

What is a keto diet?

A keto (ketogenic) diet is a way of eating that aims to induce ketosis in the body.

What is ketosis?

Get ready for some science. According to WebMD, ketosis is a normal metabolic process, something your body does to keep working. When it doesn’t have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. These are a type of acid, which your liver sends into your bloodstream. Your muscles and other tissues can then use them for fuel

Can vegans eat junk food?

Of course, just because something doesn’t contain any animal products doesn’t necessarily mean that it is good for you. Oreos, Skittles and tonnes of crisps are great for a vegan treat, but vegans need to make sure their diets are balanced, and that kind of food will not fly on a vegan keto diet.

How much does it cost?

Prices differ depending on where you go, but the 7-day plan I went for on the NOSH Detox vegan keto diet was £444.44 – not cheap, but if you bear in mind that you get all your meals and snacks delivered to your door for a week, the food is freshly prepared and seasonal AND is good for both your body and the environment, it’s not a bad deal.

Can I drink alcohol on the vegan keto diet?

NOSH Detox of course recommends that you don’t drink during the vegan ketosis diet. But, in case you do decide to rebel and have a drink during the plan, NOSH have got all the information you need.

What is the food like on the NOSH detox vegan-keto diet?

In a word, it’s great, The only slight reservation is that some of the dishes could benefit from a little more seasoning – having said that, I am a Tabasco obsessive, so my opinion might not be shared by everyone.

Menu highlights include unbelievable ‘kabobs’ for dinner on Day 6, chia seed pudding with clementine for breakfast and, the surprise hit, a walnut, beetroot, mint and clementine salad as one of my lunches. That combination sounds like it shouldn’t work, but I stand corrected.

How did I feel after seven days?

Genuinely? Brilliant. Despite an unusually busy week (and, frankly, not enough sleep), I was full of energy and raring to go. The first day of the diet took some getting used to, due to my previous scepticism towards including any more than five portions of fruit and veg per day, but after 24 hours, I was looking forward to every single snack and meal. On top of the mental changes, the physical effects are clear too: my skin is exceptionally clear and my hair is the healthiest it’s been in months. Oh, I also lost 6lbs. I might not always be strictly vegan keto, but even after a week, I’m feeling more mindful about what I’m putting into my body, and that can only be a good thing.

Will it last? We’ll see.

Everything You Can Eat On The Keto Diet

Plus all the foods that are off-limits, too.

The Keto Diet Explained

Ginger Jeffries met with Keto diet experts, Victoria Field and Josh Field, who introduced audiences to the Keto diet and different Keto recipes.

Josh Field started his career in the U.S. Coast Guard where he served as a special operations diver and the director of health and wellness for two units: a search and rescue station in Rochester, New York and the Maritime Safety and Security Team in San Diego, California. Following his seven years of service, Josh co-founded three successful fitness-based businesses in both Oregon and California. His extensive work in fitness and nutrition later lead him to business development and product formulation projects with Quest Nutrition, one of the most impactful and fastest-growing food companies in the world. Josh now leads operations for Legendary Foods, a start-up that was born from one simple concept – make incredibly delicious nut butters without compromising metabolic health by adding sugar. In just two years on the market, Legendary Foods has developed a reputation as one of the most innovative brands in the low carb – ketogenic space.

Victoria Field is the program director of Epigenix Foundation, a 501(c)(3) non-profit organization that was started by the co-founder of Quest Nutrition. The non-profit’s mission is centered on understanding the epigenetic impact of metabolic interventions on human and canine disease and performance. Victoria has more than 15 years of experience in the fitness and nutrition industry, and has developed ketogenic protocols for both Epigenix and KetoPet while spearheading cancer-focused pilot studies in partnership with oncologists and world-renowned institutions including Cedars-Sinai Medical Center. Since 2016, she’s helped more than 100 cancer patients and nearly 500 canines with a ketogenic approach to disease management. Victoria is passionate about educating people about the ketogenic diet, and in an effort to do so she co-founded Metabolic Health Initiative, an organization that hosts a large annual event called Metabolic Health Summit (MHS) in Los Angeles, California. MHS has a mission to revolutionize science and medicine by refocusing attention on the importance of nutrition and metabolism in treating disease, extending life, and improving human performance.

Victoria started her career as an NBC affiliate TV news and health anchor and reporter, while running an international online training and nutrition business that benefited fitness beginners to pro-level athletes. Victoria is also a former professional athlete in the International Federation of Bodybuilding and Fitness.

 

RECIPES

Cheesecake with Pecan Crust

Crust:

2 cups chopped or halved salted pecans

1 cup almond flour blanched

1 cup Legendary Foods Pecan Pie nut butter

3 tbs butter or ghee

2 eggs

Mix together and press out into a spring form pan or baking dish.

Batter:

2 – 8 oz containers cream cheese

1 – 4oz container mascarpone cheese

1 – 8 oz container ricotta cheese

2 whole eggs

2 yolks

1 tbs Tahitian vanilla extract

2 tsp sea salt

1 tsp pure Sucralose (not Splenda)or, 2/3 cup Truvia brand sweetener

*optional: Add 1/2 cup Legendary Foods Pecan Pie nut butter swirled on top.

Bake at 350 for 40-45 min

Optional Topping:

1/2 cup mascarpone cheese

1/2 cup creme fraîche (European sour cream)

Add sweetener to your desired sweetness level. Mix together well and once cheesecake is cooled top. Chill and serve!!!

 

Apple Pecan Cinnamon Bread w/ Apple Cinnamon Cream Cheese spread 

Ingredients:

  • 12 egg whites, whipped
  • 4 yolks
  • 8 Apple rings, medium sized, chopped
  • 1/2 cream cheese
  • 3 tsp Cinnamon
  • 2 tbs baking powder
  • 2 tsp lemon or lime juice
  • 1 cup Legendary Foods Apple pie nut butter
  • 5 cups blanched almond flour
  • 1 tbs Vanilla extract or Tahitian vanilla
  • 1/2 teaspoon pure Sucralose, (not Splenda) or, 2/3 cup Truvia. Add more if desired sweetness isn’t strong enough for you.

Whip egg whites till peaks form… SLOWLY add all ingredients except almond flour by FOLDING THEM IN with a spatula… scoop and fold… scoop and fold… then add almond flour slowly. You do not want to deflate the egg whites. Be gentle.

Spray a baking pan with coconut oil or ghee, butter or, olive oil and bake for 35 minutes at 350 degrees.

Get the Best Answer of Some Frequently Asked Questions on Keto Diet!

Everyone wants a more natural way to burn off the excess fat in their body and get a shape similar to their role model. But nobody wants to go through the much painstaking workouts, nor do they want to give upon delicious recipes of cheese, cream, meat, bacon, etc. Basically, this is the primary reason why Google search for “keto” related terms has skyrocketed these days!

With keto diet, you don’t have to hamper your taste bud! It encourages eating most of the meat and dairy products that you might have been trying to cut down to lose weight. Instead, ketogenic diets argue to cut down the consumption of high carbohydrate content food like bread, pasta, legumes, sweets etc. The scientific reason behind this is to force the body to produce ketones by consuming less than 20 grams of carbohydrate per day. Due to this, the body works entirely on fat and accesses the fat stores of the body.

Although keto diets increase the overall mental performance and physical endurance; certain questions lurk in the mind of beginners like what is the keto diet, what is ketosis, how to lose weight etc.

Let’s look at the most commonly asked questions on keto dieting and their appropriate answers:

  1. What is the keto diet?

Keto or ketogenic diet is a food plan with about 60 to 80 per cent fat, 5 per cent carbohydrate and rest protein. Some staples of keto diets are meat, fish, eggs, dairy products, virgin oil, green leafy vegetables etc. Carbohydrate-rich foods like potatoes, rice, whole wheat grain, fruits etc. are strictly prohibited. Keto works on the way the body produces food from energy.

  1. How “Fat Helps in Reducing Fat”?

As you know, that a ketone diet is a fat-rich diet, and the carbohydrate consumption should not exceed more than 20-30 grams per day. Due to the extreme shortage of carbohydrate, the high-fat content food is broken down into small fuel molecules of ketones. Therefore the human body including brain works entirely on this fat fuel. Since brain works with glucose energy and it cannot take energy directly from fats; so fat energy in the form of ketones is transmitted to the brain.

In this way, after few days, the body attains a state in which the body starts consuming fat from different fat stores or fat cells of the body. This ultimately results in reducing fat and losing weight.

  1. Is keto dieting safe?

People think ketosis dangerous due to the phenomena of ketoacidosis!

Ketone is a potent substance of the human body. The key regulator of ketone production is insulin. Ketone production and insulin level vary inversely. Ketoacidosis occurs when the level of ketones is in the range between 15-25 millimolar and this level is approximately 3-4 times higher than the highest level of ketones when you are fasting or dieting. Since insulin regulates the production of ketones, people fasting or having low carbohydrate diet will never face a problem related to the level of ketones and ketoacidosis.

  1. Why is ketogenic diet weight loss trending these days?

In fact, keto diet was not at all meant for weight loss. Its roots can be found in the medical world, a century ago, when epilepsy researchers found that increasing the level of ketones helped in reducing the seizures. With the course of time, it went mainstream for a healthy weight loss dieting plan; thanks to the media exposure and celebrity endorsements!

  1. What is the strategy for ketogenic diet weight loss?

One can indeed lose their belly and thigh fat of which most of the people are concerned about!

Follow few suggestions from the experts to make it more effective:

  • Consume a high-fat
  • If you are doing workouts, consume 30-50 grams of carbohydrate post-training, if necessary.
  • Always keep the protein moderate because high protein increases the insulin level as well.
  • Skip the diet every seven This is a very effective strategy for quick weight loss.

 

  1. Can everyone follow the strategy for ketogenic diet weight loss?

The keto diet was manifested was Dr Gianfranco Cappello, Associate Professor of Surgery at Sapienza University in Rome; who studied with more than 19000 dieters. The patients lost more than 10 kilograms after 2.5 cycles of keto dieting. Dr Cappello concluded that keto diet is a successful way for obese people and few manageable side effects.

However, critics claim that the diet is an unhealthy way to lose weight. Their main argument is that ketoacidosis; which mostly affects people with Type-2 diabetes. Instances can be cited when keto dieting became the leading cause of death of people with diabetes under 24 years of age.

So it is always advisable to consult a medical practitioner before transiting to ketos.

  1. What are the keto diet benefits?

Apart from weight loss, there are manifold advantages to keto dieting.

These are as follows:

  1. Keto diets help to treat several types of cancer cells and destroy the slow growth of tumours.
  2. Few studies show that ketogenic diet can improve insulin secretion by 75 per cent.
  3. Keto dieting also reduces body acne.
  4. Keto diets can show significant changes in high-density lipoprotein cholesterol and serum triglyceride.
  5. Overall keto diet affects strength, body performance and will give you a Ninja

 

  1. What is the keto diet side effect?

Yes! There is also a flip side of keto dieting.

Few of its side effects are:

  1. Keto flu – irritability, dizziness, headache, fatigue etc.
  2. Constipation
  3. Heart palpitation
  4. Leg cramps

 

  1. How to understand if you are in ketosis?

If you are you correctly following a ketogenic schedule, it will show some of its effects and symptoms within few weeks.

The areas such as:

  1. Increased thirst
  2. Increased urination
  3. Keto breathe or bad breath
  4. Reduced hunger and increased energy

Hope that you are clear with all your queries related to keto diet. So, consult your nutritionist and start of a great keto dieting!