Plant-Keto Food List
To Follow This Plant-Keto Lovecamp Program, We Suggest:
- Limit your total carbohydrate consumption to 40-60 NET grams of carbs per day. Your meal plan already takes this into account. Unless you have diabetes or are healing from something more serious, this carb count approach is moderate and eases the body into ketosis. Read about counting carbs on keto below.
- Find out your exact macronutrient needs (net carbs, fats, and proteins) you need per day by calculating them using this free app where you can create your own unique profile based on your weight, height, exercise level, job, etc.: Cronometer
- Get at least 60-80% of your macronutrients from plant-based fats while eliminating or weaning off of animal fats like butter, milk, and eggs as these can be allergenic and inflammatory. Some people do okay on these, but for your first month, it's best to eliminate all animal products in order to detox and recalibrate your system
- Eliminate meat, fish, and other animal products from your diet. Modify as needed after the program is complete.
- Get a blood ketone meter if you'd like to track your ketones and know exactly when you get into ketosis (fat burning mode). Our favorite testing meter is the KetoMojo. Click Here & Save 15% on your Keto-Mojo Blood Ketone & Glucose Monitor Kit.
Counting Carbs on Keto
In this program, we are counting NET carbs which are total carbs minus the fibre. There are two types of fibre: soluble and insoluble. The reason why we use net carbs (aka available carbohydrates) is because fiber has an affect on slowing the absorption of carbs, reducing the insulin load on your body. Here is an example:
Dietary Fiber is under the Carbohydrates Heading, therefore you DEDUCT it from the total. In this example, this would mean there is a total of 11 grams NET carbs (ie. 16.5 grams total, less 4.5 gram dietary fiber)
Please keep in mind that there is no reason to avoid non-starchy vegetables such as broccoli, cauliflower, zucchini, bell peppers or fruits like avocado or berries in moderation. These foods are very high in micronutrients, low in carbs and won't impair your weight loss efforts.
DISCLAIMER: Tracking total carbs may be a more suitable way for managing a disease (cancer, epilepsy, Alzheimer's, etc.). Please consult with your doctor for this protocol. If you choose to track total carbs and follow a very low-carb diet, make sure you get enough micronutrients or supplement your diet. Very low-carb diets (20 grams of total carbs or less) are often deficient in several micronutrients (magnesium, calcium, potassium, vitamin E, A, C, iron, thiamine, folate and zinc).
Eat Plenty of Low Carb, Fiber Rich Vegetables:
- bean sprouts
- beet greens
- bell peppers (red or yellow)
- broccoli and broccolini
- Brussel sprouts
- chard or collard greens
- ginger root
- green beans
- herbs (basil, oregano, rosemary, sage, dill, thyme, mint)
- jackfruit (young, green)
- lemons, limes
- mushrooms (oyster, crimini, enoki, shiitake, omit button white mushrooms)
- mustard greens
- nopales (cactus
- salad greens, swiss chard
- summer squash
- spices (Chili Powder, Cardamom, Cinnamon, Cumin, Curry, Garlic, Ginger, Onion, Paprika, Pepper, etc.)
- carrots (in moderation, raw)
Consume around 20-30% of your calories from plant-based proteins:
- nuts (almonds, walnuts, macadamia nuts, pecans, hazelnuts, pili nuts, pine, brazil nuts)
- seeds (especially hemp seeds and chia seeds, flax, sunflower, pumpkin, sesame)
- spirulina (this is one of our favorite sources)
- protein powders (choose pea or hemp based protein powders with NO added sugar)
- fermented foods (sauerkraut, pickles, coconut yogurt, kimchi, kefir, omit kombucha)
- sea vegetables (nori, kelp, dulse)
- limit soy products (stick with gluten-free organic tempeh)
Consume 60-80% Healthy Fats
- Avocado and oil
- Cacao and butter
- Coconut oil, milk, shreds, chips and butter
- Olive and oil
- Sesame and oil
What About Starchy Veggies, Beans, & Fruit?
We recommend omitting or significantly reducing these while on the program. If eating beans or legumes, it is highly recommend that they are soaked and sprouted before consuming.
- white potatoes
- beans (black, chickpeas, kidney, pinto)
- high glycemic fruits (mangos, melons, dates, bananas, any dried fruits except goji berries in moderation)
You may find some of these ingredients used in moderation on the program and for carb-up days (which you will learn about later). These are considering healthy carbohydrates that are mineral rich and nourishing for the body when eaten in moderation and at the correct times. These are still healthy in moderate amounts.
- berries (blackberries, blueberries)
- sweet potatoes
- butternut squash
Not a fan of math and don't want to calculate all of your foods? Don't worry, we've done the leg work for you! All of your recipes have their macros built in so you know exactly how much fat, carbs, and protein you are consuming in a day. Adjust the meals based on your specific energy expenditures and needs. If you work a job that uses a lot of hard mental capacity or physical exercise, or have weight gain needs, you may need more of everything.
How Long Does It Take To Get Into Ketosis?
For women, it can take between 7 days and 4 weeks to get into ketosis if you stick to your program. The time depends on prior nutrition, the body’s metabolism and other factors such as supplements and whether you follow our intermittent fasting protocols (intermittent fasting can jumpstart your fuel switch from burning glucose to ketones much quicker. Being in ketosis gives you lasting, sustained energy, enhanced cognition, improved focus, and other neuro-protective benefits. As well as the coveted weight loss benefits of ketosis.
But if you are motivated to get into ketosis on your first week, we have great news! We've recently discovered a product that will get you into ketosis right away. Both Elaina and Kate swear by it and feel so much more mental clarity, energy and lack of hunger when they take it. It's called Keto Before 6. You use 1 tsp. earlier in the day and another just before dinner. Test your ketones the next day and you should already be in ketosis. The process is very scientific and includes some amazingly beneficial ingredients in the products.
Initially, you may need to consume LESS carbs and MORE fat than what is recommended on the program, at least for the first week. The idea here is that your body needs to feel there is abundance of energy in the form of fat, restricting carbs as low as 20g can help this process along much faster. You will not achieve ketosis if your carbohydrate intake prevents your body from producing ketones. Once you’ve achieved ketosis, you can adjust your macros toward 70% fat.
In order to truly know if you are producing ketones and in ketosis, we do recommend getting a ketone blood test kit at some point during the program. This has nothing to do with calculating your food intact and everything to do with tracking your progress. Using a Keto monitor or blood testing meter like the Keto Mojo helps you track when you get into ketosis and monitor your progress, how you feel, and get a better understanding of how it feels when you are in ketosis. We love the Keto Mojo for testing blood ketones as we feel it is the most accurate and the meter we use in our routine and our clients routines. Plus, you get 15% off with our special link.
Exercise gets you into ketosis faster
Exercise helps burn off glycogen and speeds up your metabolism getting you into ketosis faster. Glycogen is excess glucose (sugar) that your body stores in muscles and the liver. As long as you have this glycogen, you won’t be burning fat as fuel. Don't over do it though, just a slight increase can help burn off those extra stores (this could mean 20 minutes of extra walking a day)
The preceding information is not meant to be substituted for medical advice, nor does it apply if you have type 1 diabetes; if you have type 1 diabetes or other serious medical conditions, you should work with your healthcare provider to determine your goals.