THE ULTIMATE VEGAN KETO GUIDE! (2021)
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- čas přidán 9. 07. 2024
- Many people who are vegan or vegetarian want to experience the benefits of the Ketogenic Diet, but don't know if the diet will suit them or how to begin. The great news is that if you are vegan or vegetarian you can get all the great benefits of the keto diet!
In this video I will show you what foods to eat and which ones you should avoid to insure your success!
Blessings,
Dr. Nick
If you would like me to help you "virtually," I've created a video to provide you with information and help answer your questions.
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Butcher Box is by far the best company for high quality meat, poultry and even fish at very affordable prices! bchrbox.co/THSyoutube
Thank you for being so caring re us vegans. Very appreciated. ☺️
Hi Kimberly, I'm so glad to help...I was getting a lot of questions about it.
I literally was thinking I don’t think I could possibly do keto because I don’t really like to eat meat much anymore so thank you so much for sharing this 🙏🏼
I'm so glad to help Abbie!
I’m not a vegetarian but appreciate you are trying to reach out and help as many people as you can.
Thank you for caring Dr. Nick💜
Thank you so much AL!
We didn’t mention safe sweeteners like stevia, monk fruit, and allulose. Cacao is a huge source of healthy monosaturated fat too! I can say my favorite plain coconut yogurt was a little runny, so I’d mix in some psyllium husk fiber to thicken it, sunflower seed butter, hemp, chia, and flax blend, along with a few frozen berries, and cinnamon. A great go-to breakfast! I have to admit, vegan keto is one of my favorites to cycle in and out of, I have great mental clarity and feel very lean! Great info- glad this is out there!
That sounds delicious Felicia! Thanks for the advice!
This is fantastic! I have a friend who is vegan and I'm keto/carnivore. We were just talking last week about how there's very little info for vegetarian/vegans who want to do keto. Can't wait to share this video with her! 👍🏼
Perfect timing Whitney, thanks for sharing!
Hemp seeds. . . 3 Tbsp has 10 grams of protein and 2 carbs
Try concentrate on what we can have instead, starting off with restrictions. We're human we want what we can't have. Get to the delicious things, so we don't feel deprived!
When we need 180 grams of protein should we get a majority of it from seeds? Wouldn’t that be too much fat?
@@nessawithsmiles maybe protein shakes?
@@fannyanny1673 I’m trying to think of Whole Foods I can eat because protein shakes all the time doesn’t sound like something I can do long term
not available in all countries
Pea protein and hemp seed are also great sources of vegan keto protein. Also, wanted to comment to advise those new to this to watch out for added sugar and carbs in vegan dairy products. Nut-based products are usually best.
Great advice, thank you Laura!
I am a huge pea protein powder fan.
I think pea protein is great.
I am vegan and am preparing for an extended water fast next week and have heard that eating a keto diet the week before will take away almost all detox symptoms. So happy I found this video!! Thank you for all this information!
if it flies, swims, walks .. aint touching it.
I’m not vegan but I do have a flexaterian style of eating. Meatless days, low dairy and eggs. I just don’t care to eat meat all the time. Also I love to cook and making vegan and vegetarian dishes are a challenge and fun! I need to cut back on carbs due to diabetes but I’m at a loss as to how to have low carb vegan dishes. This was a great video. Thank you.
It’s really hard to get a straight answer about vegan keto
So timely, I was just talking about this at work. Thank you
You are very welcome!
I love meat, fish, eggs etc but as a Type 2 diabetic, they resulted in terrible neuropathy. As soon as I went vegan it was no longer a problem so thank you for this video as previously, I found myself eating too many carbs and pushing up my blood sugars - not good either.
I love hearing when people figure out their own bodies needs.
Thank you Dr. Nick I needed this video guide. I started Keto, but becoming vegan has changed my dairy health issues.
Loved this, thank you
I am vegan with some blood sugar issues and do the best on a "controlled carb" vegan diet. I don't feel good on hard core keto and lose energy, etc. but keeping my carbs down is clearly beneficial for me.
I'm glad to hear that. It sounds like you have your body figured out. Just be aware of which carbs you bloat or put on weight with.
@@DrNicholasSudanoDC People who lose energy on keto may be not drinking enough water or getting enough salt.
Wonderful. Very Informative. Thank You for taking the time to make this video.
Glad that I watched this. I now realize that I cannot do this diet. I am allergic to most of the foods that you list as things that we can eat. Seitan almost destroyed my gut…and I am allergic to soy. I think that I am going to just continue doing Whole Foods.
I'm so glad I was able to provide you clarity.
This is so comprehensive!! Thank you so much !!
Thank you, I'm so glad you liked it!
Noodles,rice and pasta made from konjac are keto and good to use. I use almond, coconut and lupin flours with psyllium for vegan keto/ low carb baking. Cashews, macadamias, make good cream and cheeses, walnuts are great in pesto containing a good source of omega3.
So lucky I live in Florida, currently growing two Hass avocado trees.
I'm so jealous!
@@DrNicholasSudanoDC Me too! So jealous!
I sprout my chickpeas, quinoa and lentils. Increases the nutrient content and great in salads. I also make a vegan parmesan with blended macadamia nuts and nutritional yeast. Keep this 'powder' in a jar in the fridge and sprinkle it on everything!
Good advice. Thanks!!
Fantastic video! Thank you so much.
Thank you so much Chanika!
Heavenly Fan (CZcamsr) has a lot of great vegan keto recipes if you’re in need 🤗
Awesome, thanks Shannon!
Thanks
Thank you very much! After a happy year under a carnivorous ketogenic diet, I came to the point where for most of the week I prefer vegetarian or vegan keto. I hesitated if I was eating right. You strengthened me a lot. Thanks for the comprehensive review!❤
Hi Dana, I'm so happy I was able to help you! 🙏
Thank you! This is amazing
Thank you Iryna, I'm so glad you liked it!
Great great video! I almost turned off this video when you said you weren’t Vegan lol but I stuck with it for the info and boy I’m sure glad I did! Thank you !
Thank you so much for the kind words, I'm so happy you liked it!
I’m a total junk food vegan and vegan ice cream is my downfall 🙊 I need to loose nearly 20 kilos. So … vegan keto, here I come! 😉🤞
Great info! Thanks
Thanks. Brilliant!
Good morning thank you for the information am a vegan I don't eat meat I appreciate the help much needed
You are so welcome Regina!
Helpful
I approve of all of this information.
Thank you.
“If it has a face and a mother, you really don’t want to have it”
He’s right though hahahaha
Thanks for thinking of we veggie people!
Im diabetic and discovered Dr Sarah Hallberg and Dr. Michael Mosely who advocate for this way of eating .Thankyou for this vegan video...it really helped
AWESOME Ciara, I'm so glad you liked it!
Great. Thanks
Thanks sharing. I need keep keto and vegan.
This is really helpful, Dr. Nick. I am navigating my way through a new ketogenic eating programme and prefer not to eat any animal products. Thank you.
Thanks Elizabeth, I'm so glad you found it helpful!
Thank you so much it really helped me.
Chia seeds are also full of healthy protein and fat and also have vitamin C.
This video is my savior!!! Thank you dude ur AMAZING!
Thank you so much Hanna...please share it with others who may benefit! Blessings!
Amazing 👏🏻👏🏻
Thanks Karyn! I really appreciate the kind words!
Great thank you 🙏
Thank you Loreto!
Shirataki noodles are all over my plate. Lots of fiber.
Well this is interesting. A friend of mine at work is vegan. She's strongly considering keto. Her son had a lot of success with it. She has hashimoto's disease and she just can't lose weight. Sending! Thank you. P.s. Your salmon recipe with heavy cream and spinach has become a staple in our house. Best salmon recipe ever!!!!
Hi Kimberly! I'm so glad you like the recipe and thank you for sharing the video with your friend! Blessings!
Be careful with recommending soy products to your friend with Hashimoto's. Soy can interfere with the body's absorption of replacement thyroid hormones. There is some debate about how much (if any) soy is acceptable, but current advice is to avoid any soy for 4 hours after taking thyroid medication.
The best vegan keto video on youtube
Awwww, THANK YOU so much! You are very kind!
U read my mind lol Thanku👍🥳🙏
AWESOME Heidi, I'm glad you liked it!
Hello dr nick I need health information about lupin flour .apparently it's very good but if you can advice us about its benefits. Thank you
I don't personally use it, but I've heard great things about it!
I Drink unsweetened Almond milk I eating the brown eggs to do protein
Another high fat and relatively low carb plant food is ackee. Its a fatty fruit from jamaica and it taste very good with some onions and peppers ❤
Red split lentils are 27 grams of protein and 30 grams fiber and only 18 grams of net carbs in raw lentils so yeah more protein than carbs
Hello Dr. Nick, I gave a try to keto and intermittent fasting more like as an experiment, even though I didn't have too much fat to lose (yet I lost some). There are few negative things I can't help but notice. 1. I now have a "heavy" feeling around my liver after a high fat meal. That "heavy" sensation lasts for about 2 hours, then goes away. 2. My skin got dry and itchy. Your input would be much appreciated. Thanks.
I don't think that consuming too much fat is safe for the liver in the long run!
Thank-you
You are very welcome!
I think it's great to have this video for the people interested in keto (convinced of health benefits, trying it out, people who felt better at it but want to go vegan, ...).
But what exactly are the scientifically proven benefits of a keto diet if weight is not an issue (which I don't have since on a mainly wfpb diet)?
Lupin products are also very high in protein and super low in carbohydrates. They are an excellent alternative for those of us with thyroid issues who cannot have soy products. I make fantastic crispy chips and crackers and wonderful soft breads and muffins with lupin flour, and ground lupin beans make a great substitute for grits, polenta, or rice. Treated lupin beans can also be used to make lupin "tempeh".
Great advice, agree
Any tips for a high iron vegan keto recipe?
In my opinion the Agoge diet is the best diet available, you get rid of fat fast and feel energetic.
What is the Agoge Diet. I know it's based on the Spartan Training in Ancient Greece. But where can I find info about the Agoge Diet?
Pescatarian keto video?
I love sunflower butter.
Hi Susan, jut make sure it's minimally processed.
I live in a cold area in western victoria australia, we grow avocados down here no worries.
Nice bro
I am gonna drink coconut and olive oil all day from tomorrow
Apart from tempeh and soya products ie tofu. What other sources of high protein that is natural is available?
Hemp seeds!!
lupin beans, flour, and ground lupin. Super high protein (higher than soybeans) and lower in net carbs than soybeans (only 1 net carb per 1/2 cup).
Great video! Just want to share a vegan cheese sauce you can add to most veggies . Its made with potatoes, carrots, cashew and nutritional yeast. look up plantifulkiki cheese sauce!
How do you remain high protein and low carb and vegan? Especially for those of us who don’t eat soy or gluten. Beans are high carb and I need 200g of protein
I am a very long-term vegan and when I found out I have a real gluten problem and had to quit gluten too, it sucked! I used to rely on a lot of seitan-based fake meats. I now get most of my protein from nut and seed butters along with isolated pea protein.
Pea protein powder is excellent , nuts, nut butters, seeds, and remember plants still have protein.
Try using lupin flour and ground lupin to make breads, chips, "grits" and many more dishes. Lupin is higher in protein and fiber than soy, and has very, very few carbohydrates.
I checked out as soon as he said no chickpeas 😅
Dr nick seiten that you mentioned in your vedio has many names but mainly it's wheat gluten.
Is it an older form where it is less processed and hybridized?
I have silent reflux.. can I do this type of diet change?
I'm not familiar with that term, but you should be fine due to the low acidity.
Can’t find any Valencia peanut butter anywhere 😔
Have you ever heard of lupini beans?
Per 1/2 cup
6g fat
14g carbs
13g fiber
0g sugar
22g protéine
Anyone have an opinion on that choice for keto?
??????
No body???
Love lupini beans! I've used them for hummus, falafel, refried beans, hot cereal, and bread crumbs.
I use lupin flour and ground lupin as well as eating the beans. I make fantastic chips, crackers, biscuits, and bread with the flour and use the ground beans as a substitute for rice, grits, polenta, etc. I've heard that you can make tofu and tempeh alternatives with them as well.
How is the effect on gettin into ketosis if you get into it over time… ?
I'm not understanding your question.
Hi thanx for your videos.good work.just one question in one video you sure joking and saying yes people think beets are sweet must be high carb and you say that beet is low carb no star on the chart in this video it’s a Nono it’s starchy ...confused
some protein supplement is the best option
How do I get over the bloating
Stevia is my friend. Pyure has maple & honee.
Talking about foods to eat, oils. At 11:30 says "nut oils are good". Then at 11:50 says "stay away from nut and seed oils" ???
Hi Sandra...Stay away from nut and seed oils that are highly processed, using heat and harsh chemicals to extract the oils, as these are high oxidized or rancid omega-6's. Nuts and seeds in their more natural form are great. I hope this helps.
I hate the you can't have this videos... I wish someone would just do a this is all the wonderful things you can have 😂
Hi Pamela, I’m not sure I understand your comment.
What is the best macro ratio? How much protein to fat to carbs in terms of percentage? Is 30% protein too high for a female who is looking to maintain health?
The only way to determine that accurately is to do a DNA genomics test on you. We do this in my office to many of our patients. If you would like more information about DNA testing, contact my office at 770-751-5700 or info@thetotalhealthsolution.com
@@DrNicholasSudanoDC thank you Dr Nick. But I can not justify the expense. Plus I am in England.
Paul revelia has a macro calculator. Pro physique
What about millets..they are the new super food in the Asian community. High source of protein and low in carbs, can you comment on these please for keto especially for vegans/ vegetarians
Thanks for pointing that out, I could have included them on the list since the are a resistant starch.
@@DrNicholasSudanoDC that's brilliant! Cheers for replying 😊
Thank you High Priestess!
Keto works but honestly I felt terrible from the beginning. Then I tried the Agoge diet plan and it also worked, but I didn't feel bad at all, so I'm sticking with the Agoge diet.
Genetically, Keto isn't for everyone. Some people actually need more carbs to lose belly fat.
Your background picture looks to me like it has forbidden chickpeas right in the middle?
Hi Aldena...I do believe you're right. I didn't notice that! Thanks!
You say to eat whole, unprocessed foods, yet recommend oils which are processed foods. How does one get the daily required b vitamins, vitamin c, fiber, betacarotene, etc etc on a ketogenic diet - plant-based (vegan) or not? How do the foods on a ketogenic diet support gut health which is vital for health? All diseases are directly proportionate to state of gut microbiomes, gut health. You recommend Saturated fats? Why? What nutrients, vitamins and minerals are in saturated fats? Do they affect cholesterol?
Oils are technically processed but they’re not like chemically processed like certain foods are
11:51 "Stay away from nut and seed oil" Your screen says: FOODS TO EAT: Nut oil. ??????
I see your point...I should have clarified that nut and seed oils that are pressed are ok. The ones that are a problem are the ones that use chemicals and heat to extract the oils. Thanks for letting me know.
How do you make meals out of the “foods to eat” list? It’s all oil and peanut butter.
Ooh I can't do without meat and fat.
But hey everyone to their own.
Yup, to each his own.
I can't do without protein and fat, but vegan is fine. Particularly as I get older protein, is a big deal for me.
You said eat nut oil and then stay away from nut oils???!!
Whats the fascination with ketosis?
You lose weight fairly quickly I’ve lost 16 lbs in a month and a half and haven’t really lowered calories
Also I haven’t been super strict I’ve had atleast a week or so of cheat days
Also ketosis gives many people mental clarity 🧠 and more energy
Thank you for the information. I’m just not sure why or what the benefits are being Vegan/Keto…if you’re Vegan, you already eat nuts, avocado, coconut oil…if it’s fat loss you are after…being Vegan, stick with carbs and non-Starchy vegetables…so much science around it…. fat is fat…so unfortunately you need to pick you pleasure…fats or carbs 🙏
Hi Rebecca, great question! The problem arises that some vegans are known to eat a lot of carbs to fill themselves up. These carbs come from grains, pasta, bread, potatoes, rice, oatmeal; etc. which will cause the person to put on weight.
I had never a problem with weight since becoming vegan (in wfpd direction with ≈10% absolute junk).
I eat oatmeal with fat (nut butter unsweetened and flaxseed) almost every morning. Macros approximately 25-25-50 this week (Chronometer).
Before becoming vegan I was overweight.
Nutrient dense, whole food and watch your caloric intake. Reduce junk food.
Some food is easy to eat (for example mung bean pancake with berry cashew sauce) too much and other things (for example sushi with tofu, greens and legume based risoni instead of rice) are difficult to eat enough of.
But I never have the problems I had before becoming vegan. I was never satisfied with my food before (low in nutrients and fiber) on a adequate intake before. But now even if I could eat more (like with the pancakes), it's not difficult to stop because I'm satisfied.
@@DrNicholasSudanoDC But isn't it just caloric control? Is there any real benefit eating keto?
I eat oatmeal almost every morning since becoming vegan. I was overweight before. Ideal weight since becoming vegan (a few months after until I lost the weight) even with oatmeal.
My impression is that nutrient density (fiber, protein, vitamins, minerals) and not too much processing is the key to make caloric control easier. It's easier to get satisfied and stop eating with adequate nutrition.
avocados yet again...up here by the arctic circle they are expensive,raw or rotten ☹
Can I get into ketosis if I do a lot of vegetables, lean meats/fish and nuts seeds/ beans! Is this healthier than the standard keto diet! When I first did keto my triglycerides went through the roof! I think that was due to high saturated fat so I’ve decided to try again but more on the plant based side?
That sounds good, but I would avoid the beans. Your triglycerides probably went up because your body starts releasing the stored sugar to be burned for fuel. That's a good thing.
So basically can't eat anything
What about if my gallbladder has been acting up???
I’m afraid to eat that much fat??
Hi Natasha, this video I did should help...basically. start off slowly until your body gets used to the larger amount of fat
czcams.com/video/Mo9qJQvtFr8/video.html
@@DrNicholasSudanoDC thank you!!
@@natashaletourneau5368 You're very welcome!
Isn't seitan more like 75g protein /100g?
YEZZIR! you dunno
It’s really funny how he said that vegans are mostly a healthy weight anyway. I’m vegan, I live around mostly vegans, and take it from me- vegans are some of the most overweight people I’ve ever seen! Just because you’re vegan doesn’t automatically mean you’re going to be a healthy weight. Doesn’t work that way! Chips are vegan!
Lol Oreos are vegan 😂
you are so right! I gained a lot of weight eating only non-starchy vegetables, soy products, whole, unprocessed grains that I ground myself, brown rice, and beans that I cooked from dried. No sugar of any kind, processed foods, sweet fruits, or potatoes. I based my protein needs on tempeh and tofu. I lost most of the weight when I shifted to eating fish, shellfish, and lean chicken and eliminated all starches. Now I'm looking to going back to being vegan, given new information.
How about seeds?
Seeds can be good as long as you don't have issues with lectins.
Soak, then dehydrate to activate
Thanks for the information. I am vegan. I do love eating salads and my veggies. I will eat fish several times week.
Does that make you a pescatarian?
@@DrNicholasSudanoDC yes having fish is pescatarian and definitely NOT vegan
I think you mean pescatarian 😂
Alot of alcohol isn't vegan either if its vegan wine it will state vegan on the bottle but other alcohol doesn't state it either way there are websites to find out from tho x
Yea I learned from Joe Rogan egg whites are used in many wines
hard seltzer and whiskey ftw
Is it harmful not to have any animal protein or fat 🤔
People may dispute this, but I believe there nutrients you can only get from animal products.
@@DrNicholasSudanoDC You "Believe"? That's not very scientific isn't it. Better say that you don't know if you don't have concrete proof.
Soya beans are a good low carb bean to include (stick to organic non GMO)
I do not recommend them since they are loaded with lectins.
@@DrNicholasSudanoDC I thought cooking well and fermented soya such as tempeh reduced lectins?
@@littlevoice_11 Yes, fermentation does reduce lectins.
Sweet lupin beans! Incredibly high in complete protein and low carb.
@@emmiwemmy yes I recently discovered lupin flakes
Please make a pescatarian keto diet video as well!
think this ones obvious, follow a normal keto diet but only eat fatty fish instead of fatty meat.
Why do you want to eat from a contaminated animal source? If only for the taste then you would eat it when you feel like. Obviously research high fat fish since too much protein can undo ketosis., but be warned that fat is used to store toxins as well as energy so that fatty fish like sardines, even though it's very low on the food chain, are potentially quite high in things like microplastics. I'm assuming you care about health...
@@veganevolution Yes, I' m aware. Fortunately for me , i leave in a country where seas are clean and fish safe and nutritious.
Thank you for your feedback.
@@christinamilioni6325 oh I thought you were talking about oceanic wildlife. Its just funny cause vegans dont go on carnivore youtube videos and ask for them to do it vegan.
Salmon and salad 🤷🏽♀️