The science behind ketosis

Your body’s preferred fuel is glucose. Your muscles and brain love it so much that they will seek it out above all other food sources. Therefore, when you take the glucose source away by cutting carbohydrates, the body will revolt (the keto flu) and then seek other alternatives.

When protein is not prevalent, the body can’t turn it into glucose. Even if it could, it’s not enough for the brain. Therefore, the body seeks out its last macronutrient left: fat. It takes the body around three or four days to burn fat as fuel — and when it does, it produces ketones, which ultimately supplies the brain and the rest of the body with the energy they need. Ketosis is considered a natural metabolic state.

The long-term impact of a meat-heavy keto approach is unknown

There are numerous studies showing the positive impact of low-carb diets, but few examine the long-term impact of a meat-heavy approach as seen in the ketogenic diet. Until more research is provided, there may be some compelling reasons to rethink animals as the primary source of food.

How to achieve plant-based ketosis

Plants are typically a source of nourishment on the ketogenic diet, but they often don’t comprise the fat portion of it. Instead, they act as the delivery system for vitamins, minerals, and fiber. Broccoli, spinach, kale, and cauliflower are all examples of nutrient-dense, non-starchy vegetables that fit in well on the keto diet.

However, finding plants that provide more protein and fewer carbohydrates is where the challenge begins. Seeds (such as hemp seed) and nuts (such as almonds) provide small amounts of protein, but for more robust protein content, consider small amounts of soy, in the form of organic, non-GMO tofu, or tempeh. Further, if the plan is to only eliminate meat coming from four-legged animals, then eggs, fish, and even dairy can be added into a plant-based (not vegan) approach.

Fats can be added easily and may include:

• Nuts (such as macadamia nuts)
• Avocado, olives, coconut (and their oils)
• Unsweetened nut jars of butter
• Seeds (such as hemp, flax, and chia)
• Flours (such as coconut or almond flours)

Here are some options that may work on a plant-based ketogenic diet.

A day on the plant-based ketogenic diet can vary, but typically, it’s broken down into 5% allocated to carbohydrates, 30% allocated to protein, and 65% or more allocated to fat. “V” indicates a vegan dish or snack.

Breakfast options:

• Coffee with keto creamer
• Sautéed extra firm tofu cubes with curry powder, salt, and pepper, topped with avocado slices in a low-carb wrap (v)
• Eggs mixed with sautéed onions and mushrooms and cooked in a muffin pan
• Keto pancakes (there are several mixes available online) topped with coconut butter and cinnamon (v)
• Vegetable frittata muffins (v)

Lunch options:

• Roasted cauliflower and tempeh with pine nuts, served on top of broccoli rice sautéed in coconut oil (v)
• Hard-boiled egg with low-carb seed and nutcrackers
• Plant-based chocolate protein shake made with vegan protein powder, pure cocoa, unsweetened almond milk, and avocado (v)
• Roasted Brussels sprouts topped with almonds and tahini (v)
• Baked eggs in tomato sauce

Dinner options:

• Shirataki noodles, cooked and sautéed with asparagus, garlic, and olive oil (v)
• Broccoli topped with vegan spinach pesto and a low-carb veggie burger (v)
• Tempeh burger in cauliflower bun with a side salad (v)
• Arugula salad with lemon juice and olive oil with seared extra firm tofu (v)
• Seared salmon with zucchini fries (cuts zucchini into sticks, top with extra virgin olive oil, salt and pepper and roast in the oven)

• Almond butter bites (made by mixing nut butter with hemp seed, almond or coconut flour, sea salt) (v)
• Keto rolls with vegan cheese (v)
• A handful of macadamia nuts (v)
• Seaweed snack strips (v)
• Tofu jerky (v)
• Salmon jerky
• Plain coconut yogurt with chopped nuts (v)
• Cashew butter in celery stalks (v)
• Guacamole and red pepper sticks (v)
• Keto peanut butter bread (v)
• Unsweetened coconut strips (v)

A plant-based ketogenic approach is possible and can be the perfect solution when seeking out both quantity (fat) and quality. It may take more effort to find high-fat, moderate protein plant sources but the payback, years later, maybe worth it.