With both the coronavirus and the flu making their rounds in the United States, everyone is looking for ways to build their immune system and protect themselves from viruses. According to a new study posted in the journal Science Immunology in November, a Keto diet may help fight the flu although it has only been tested in mice currently. In this article, we will look at some of the findings of the study to determine whether this is just hype or if the science is sound. Continue reading “Does the Keto Diet Help Fight the Flu?”

As a newbie to the Keto diet, there’s a good chance that your diet consists of a whole lot of bacon, eggs and avocados. Even with a little experience, you could still find yourself in a rut. While this may seem like the extent of the foods that you can eat regularly, you may be surprised to learn that there are so many more options available that will not only fit your macros but enhance your overall progress with a Ketogenic diet. If you are struggling to stay the course and need a little more inspiration to break out of your Keto rut, here are some suggestions to help. Continue reading “3 Ways Break Out of Your Keto Rut”

Perhaps one of the most commonly discussed side-effects while on a Ketogenic diet isn’t weight loss but, instead, the Keto Flu. Once you jump headfirst into Keto and severely limit your carbs, your body will begin to withdrawal from these compounds and transition from relying on glucose for energy to utilizing fat sources instead. More often than not, the most common symptoms of Keto Flu are dizziness, nausea, muscle aches and irritability; making it very similar to the traditional influenza virus without the associated pathogenic component. In this article, we will further explore what Keto Flu is and provide some easy solutions to help minimize its effects and keep you on track with your weight loss goals. Continue reading “What is Keto Flu?”

One of the primary goals of the Ketogenic diet is to get the body into a state of nutritional ketosis to burn fat for energy instead of the commonly available glucose from sugar and carbohydrates that are available with a normal diet. But as your body begins to transition into this fat-burning state, how do you know if you are actually in ketosis or at a level which is optimal? In this article, we will look at some of the best ways to test your level of ketosis through your breath, urine or blood. Continue reading “How Do You Know If You Are In Ketosis?”

While most people associate a Keto diet with excessive portions of meat, eggs and other dairy-based items, a mind shift is on the horizon. As the world becomes more conscious about the effects that factory farming has on the environment and the poor conditions that some of these animals may face, shifting to a plant-based lifestyle has become more alluring for many segments of the population. But is it possible to follow a vegan Keto diet and still achieve the same results?  In this article, we will look at what vegan Keto is and some easy ways to get started.

What is Vegan Keto?

Vegan Keto follows the same general rules as a normal Keto diet to get into and maintain ketosis. However, the deviation from a normal Ketogenic meal plan is that you are eliminating all meat and dairy foods from your diet. This deviation means that you will avoid all animal-based foods like dairy, meat and eggs and instead opt for low-carb vegetables, fruits and grains as well as plant-based fat sources like coconut oil, seeds, nuts or avocado.

While it is possible to maintain a vegan Keto diet, the path is far more restrictive than a standard Keto diet. This makes it incredibly hard to follow since the traditional Keto diet already restricts a wide variety of foods that vegans are used to eating like potatoes, beans and other starchy foods. However, studies have shown that staying committed to the diet can make fat loss more successful while also lowering the risk of high blood pressure or the development of type-2 diabetes.

What Can You Eat On Vegan Keto?

When attempting a plant-based approach to Keto, it is important to focus on healthy, whole foods that are high in fat and low in carbohydrates, This includes full fat coconut products, MCT oil, olive oil, avocado oil, cashew cheese and other dairy replacements. Although you may need to meticulously check labels, in the beginning, to ensure no dairy is present and the carbohydrate count is low. Whole avocados and large portions of non-starchy vegetables like broccoli, cauliflower, Brussels sprouts, mushrooms and peppers will also be a great addition to your nutritional plan.

Many vegan condiments are also naturally available on the Keto diet like Nutritional yeast, spices, lemon juice and plant-based mayo. These can also be paired with a variety of vegan protein sources like tofu, beyond meat, impossible foods or tempeh, although it is important to avoid processed meats for the best experience possible. While it may seem a little challenging at first, maintaining this lifestyle can become easier with careful planning and the support of the books found in this blog to find what works best for you.

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