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I know 2024 was a tough year for a lot of people, and healthy habits are usually one of the first things to fall by the wayside (at least for me!). So, while I’m not a huge “new year, new me” person, I definitely use this time to reflect on the past year and recommit myself to the positive choices I’ve been making….up until holiday baking took over (oops!).
So, like many of you, I’m getting back into keto and low carb eating, so I can start to feel like myself again. Below are some quick tips for getting (back) into the swing of things. For a more comprehensive article, check out this Vegan Keto 101 post from my blog!
Understand the Basics: A ketogenic diet is focused on low carb, moderate protein, and high healthy fat intake. For a vegan approach, this means prioritizing plant-based fats and proteins while minimizing carbs. For a comprehensive list of plant-based fats and proteins, check out my Ultimate Vegan Keto Foods List.
Plan Your Meals: Given the specific requirements, meal planning is crucial. Think about incorporating vegan keto-friendly foods like avocados, nuts, seeds, olive oil, and low-carb vegetables. You can plan out your own meals, or use the pre-made meal plans from my site.
Take Things Slow: If you’re new to a low-carb diet, you may want to ease into it, gradually reducing your carb intake over a week or two to help your body adjust. Keep in mind that you are adjusting to a new way of eating, so it may take time!
Stay Hydrated and Mind Your Electrolytes: Cutting carbs can lead to a loss in electrolytes and water. Make sure you drink plenty of water and consider adding salt to your meals or taking electrolyte supplements. I use the ones from Lmnt and Buoy every day (you can actually save 20% on Buoy by using this linkthough this isn’t sponsored!).
Explore Alternatives: Get creative with substitutes for high-carb foods. Cauliflower can replace rice or potatoes, zucchini can turn into noodles, and there are many low-carb flour options for baking like nut flours and lupin flour. It can be fun to experiment with your favorite recipes. There are also many commercially-produced alternative options to replace your high carb favorites from tortillas to pasta to flour blends.
Track Your Macros: Initially, it might be helpful to track your macronutrients to ensure you’re staying within your carb limits while getting enough fat and protein. I like to track my macros for the information, without limiting myself too much. If you go over your target by a few grams of net carbs, it’s not the end of the world!
Keep Snacks Handy: Vegan keto-friendly snacks like nuts, seeds, or olives can be lifesavers when you need a quick bite. I always keep stashes of snacks in my bag, my desk and my car. This ensures you won’t find yourself super hungry with no low carb options in sight.
Listen to Your Body: Everyone’s body reacts differently to dietary changes. Pay attention to how you feel and adjust accordingly. If you feel too stressed, take a step back and ease into things. When changing up your lifestyle, it’s crucial to keep things sustainable. While some people thrive on going cold turkey on carbs, others may find that a gentle transition into ketosis works better for them.
Remember, the transition to a vegan keto diet is a personal journey, so it’s important to find what works best for you. Keep exploring and enjoying the process!
I hope you enjoy these tips (and the recipes linked below!). If you try any of them, I’d love to hear about it on Instagram – just be sure to tag @meatfreeketo so I’ll see it!
Happy eating!
