A priori, in theory, everything is possible. The Keto / LCHF diet consists in reviewing the distribution of macro-nutrients, and the Keto vegetarian, vegan and Vegan feeds propose to eat each of the three macro-nutrients (carbohydrates, lipids, proteins). Vegetarians and vegans often tend to favour carbohydrates, more easily available in plant products, and may suffer.
Restoring a better ratio between carbohydrates and fats can help them improve their health and get back on track. Consuming good lipids will allow them to restore a good hormonal function.
Vegetarian keto
People who have adopted a vegetarian diet, ie people who do not consume meat or consume meat or fish, will have no difficulty finding a proper Keto / LCHF diet.
Indeed, the LCHF diet is high in fat and low in carbohydrates, and moderate in protein. Eggs and cheese offer many recipes. Oilseeds and seeds also contain a small amount of protein, and even if they are not complete (ie do not contain all the essential amino acids) the animal proteins of the eggs will be able to supplement them.
The sources of fat can be divided between eggs, dairy products (butter and cream) and oilseeds. Some oils are beneficial, such as olive oil, flax, walnut, hemp, rapeseed, camelina, avocado and of course coconut, which is a special oil and particularly recommended in the diet Keto / LCHF since it leads to a higher ketosis level than other lipids.
On the other hand, other oils, even organic and even cold-pressed, are not recommended because they contain an unfavorable omega 3 / omega 6 ratio, which can lead to inflammatory reactions (sunflower oil, peanut oil, soybean oil, sesame).
Vegan or Vegan keto
For people who have a vegan or vegan diet, it’s a bit more complicated. In the vegan diet, it is indeed to find all of its nutrients in the plant kingdom. Plants contain proteins, but in general they are incomplete and must be combined to metabolize them. Only soy contains all the amino acids (proteins), but also harmful substances, such as phytoestrogens and lectins. It allows you to consume Vegetarian Keto or vegan keto more easily.
Foods adapted to our genetic Heritage
The Keto / CWHL diet recommends eating the foods that are provided for our species, and for which we are genetically adapted, ie the foods that humans used to eat in the Palaeolithic.
Excludes cereals and legumes, especially since they contain anti-nutrients (substances that prevent the absorption of nutrients). It is nevertheless possible to reach the state of ketosis by choosing to consume soy, because the latter is richer in protein than in carbohydrates.
To benefit from the benefits of the LCHF diet, vegans will limit foods that are high in carbohydrates and favour high-fat plants such as coconut oil and the other oils listed above. They may find some omega 3 in purslane, walnut, rapeseed, flaxseed oil, as well as in the following oilseeds and seeds: nuts, macadamia nuts, linseed, chia seeds.
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