The vegan ketogenic diet is a regimen that we can go on for up to three weeks, and which allows us to lose an average of 2 kilos per week.
From the week following the diet it is necessary to follow the maintenance phase in order not to regain the weight lost.

First, is it possible to go on a vegan ketogenic diet?
Yes, even if it is more difficult and we must therefore be careful especially when we go shopping, because we have to read the products on the labels.

All products with 0 or maximum 2 grams of net carbohydrates per 100 grams are suitable for the diet.
You will understand this better when we go to see in detail which foods to pay attention to.
The foods to be careful about looking at the labels are indicated by an asterisk.

Vegan ketogenic diet: characteristics

• The vegan ketogenic diet like any ketogenic diet never provides more than 50 net grams of carbohydrates (even less if possible). And in general never more than 5-10% of the total daily calories.
  Like any other diet, it must be low-calorie, and therefore you cannot eat your fill.
  It is also not a high-protein diet.
  The protein content must be around 15-20% of the total calories, that is.
• 70% fat, 20% protein, 10% carbohydrate, or
• 75% fat, 20% protein, 5% carbohydrate, or
• 80% fat, 15% protein, 5% fat.

The third breakdown is the best.
Therefore the protein content is moderate, and generally does not exceed one gram per kilo of body weight.
The fats on the other hand are very high, and preferably they must come from medium-chain fat sources, i.e. from coconut oil.

VEGAN KETOGEN DIET: ALLOWED FOODS

• Fruits and vegetables: salad, spinach, coconut, avocado, chard, chicory, endive, endive, rocket, aromatic herbs, in moderation cucumbers, broccoli, asparagus, courgettes.
• Protein foods: tofu *, tempeh *, grilled seitan *, fermented tofu *, wheat muscle, mopur *, Beyond Meat (burgers only). Vegan protein powder with vanilla or cocoa, isolated soy protein *, low carb vegan Adonis Low Sugar Nut Bar (maximum one per day).
• Drinks: unsweetened almond milk *, drinking coconut milk *, unsweetened herbal teas, unsweetened coffee and tea, zero calorie drinks. Stevia allowed.
• Fats : chia seeds (in moderation), coconut chips , 90% dark chocolate (in moderation, 10/15 g), olives, olive oil, coconut oil, coconut butter, cooking coconut milk, seeds oilseeds and nuts and related butters (almonds, pistachios, walnuts) or peanuts for only 10 grams per day, avocado, margarine, unsweetened cocoa (maximum one tablespoon per day).
  Spices and herbs: all ok.
• Condiments: only vinegar, very little lemon juice, no icings, no balsamic vinegar.
• Alcohol: in moderation, once in a while, only straight (vodka, tequila, whiskey)
• Other permitted foods: shirataki.

Now let’s see a plan to customize, for an intake of about 1400 calories.