Vegan Keto | Plant Based Keto Dieting | How to Get Protein | How to Get Fats- Thomas DeLauer
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the ketogenic diet in the plant-based diet actually work harmoniously together they go hand in hand I think the biggest issue that we generally face is that both sides don’t really want to look at each other properly you see Quito is misconstrued to be just super high meat intake and plant base is misconstrued to be super high starchy intake all the time the reality is we all need to come to terms with the fact that keto and plant-based can work very well together and whether you are living a plant-based lifestyle or you just want to give yourself a little bit of a break and reduce your carbon footprint on your own body there still is a practical application for a plant-based keto diet you are tuned into the Internet’s leading performance nutrition and fat loss channel everything that you could imagine from the side of keto fascinating and everything in between new videos coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific time so make sure you’re keeping it locked in here so in this video we’re gonna break down why the keto diet works so well for plant-based diet errs but also some of the things that you can do if you’re willing to give it a shot so even if you’re not plant-based I encourage you to give this a shot because it’s going to help you out so we first look at doing the keto diet from a plant-based perspective we have to address the main issues that plant-based diet is usually faced to begin with ok the first one that’s the most common is where are they gonna get their protein ok now people that are on a plant-based diet probably get very tired of hearing this right I mean people ask them where do you get your protein of course you can combine certain amino acid profiles and get complete proteins everything is fine but when you’re on keto that becomes somewhat of an issue because you can’t really combine some of the starches or carbohydrates that you would normally combine to create protein so I have some solutions for you there so I’ll talk about that in this video but one of the big ones I want to talk about is where you get your fats you see believe it or not one of the bigger issues in fact bigger than the protein issue is the fat issue because unfortunately a lot of plant-based diet ours ended up having a lot of omega-6 is in their diet and even the omega-3s they are getting are coming from what’s called alpha linoleic acid which is an Omega that is very hard to convert into the usable form so let’s go ahead and start with the fat discussion give you some tips on how you can overcome that but also how a keto diet actually alleviates some of the issues that plant-based diet errs might face when it comes down to those omega-3 issues you see alpha linoleic acid is an omega-3 that we get from we’re usually gonna see it in flax and Chia and stuff like this these are obviously seeds that we see heavily in a plant-based diet they’re great for you they have some of their own issues with phytates but that’s a story for another day and it’s not a huge deal right now but what ends up happening is this ala goes into the body and it reacts with different enzymes and eventually turns into what’s called a Kasai pentanoic acid which is EPA and Doukas a hexanoic acid which is DHA EPA is used more throughout the inflammation system in your body like anti inflammatory systems for your heart for your circulation whereas DHA docosahexaenoic is more for your brain so what ends up happening is we end up having about a 1 to 2 percent conversion process of ala into those usable forms of omega-3s in the body so it doesn’t convert very well that’s the hard part and it’s even less for dhoka so hexanoic so that means that we’re really struggling and what we found with recent studies is that the higher the omega-6 profile the lower that conversion is so what I mean by all this is that when you’re on a plant-based diet it’s very easy to consume a lot of omega sixes so you’re consuming grains or consuming starches you’re consuming things that are naturally high in omega sixes which make it quite difficult to utilize the Omega 3s because what we’re saying because the studies are showing if you have high levels of omega sixes the body has an even tougher time converting ala into a usable form in a perfect world you should be able to consume enough flax and enough Chia to at least get by and create enough omega-3s but the hard part is with the plant-based diet is normally you have a lot of other grains and a lot of omega sixes that are stunting that conversion process so you’re not getting as much omega-3 as you would so even if you were eating a lot of flax it’s being outweighed by all the grains in the Omega 6s so it’s very very important that you get those Omega threes in but you have to do them without the Omega 6s so here’s where the keto diet comes in with the keto diet you naturally eliminate a lot of the omega sixes you’re not consuming the grains you’re not consuming the starches that would be high omega-6 it’s just very very very important that if you’re on a plant-based diet and doing keto that you do not consume the canola oil you do not consume the sunflower the safflower oils you need to stay away from those stay away from the omega sixes and focus on the more neutral oils focus on the avocado oils focus on the Mac Damien uh toils focus on the coconut oil’s things like that because those are going to put you in balance and they’re gonna be a little bit more Omega neutral we’re not going to have a ton of omega sixes so therefore the conversion process of the omega-3s that you do consume is a lot more powerful so by adding extra fats in a neutral way it means that you can get by with less flax and less chia and be able to have a stronger conversion process so a keto diet allows the vegan or plant-based diet err to be in a great balance of omega-3 to omega-6 that they would otherwise have a very difficult time doing simply by nature of eating the naturally starchy foods that are going to be part of a plant-based diet so what we do is we focus more on the healthy fats and therefore everything falls into alignment so coconut oil avocado oil macadamia nut oil heavy Brazil nut consumption things like that it’s gonna help you out immensely walnut oil is another great one so now let’s touch on the protein for a second because this is a big one see most people get concerned about protein on a plant-based diet but they’re not really savvy with the plant-based diet they just think that you need a bunch of protein well you still need protein but one thing that’s really cool about the keto diet is that it makes it so that your protein requirements are drastically less like drastically so there was actually one study that was published in the Journal of Clinical Investigation that found a test subjects that had beta hydroxy butyrate in their bloodstream so those that were doing a keto diet had between 18 and 41 percent less leucine oxidation what does that mean leucine is the primary amino acid that is associated with catabolism or muscle breakdown so that means when you’re on a keto diet you have those ketones present that your body doesn’t burn up as much muscle now additionally within this study they also found there was a five to seventeen percent increase in leucine synthesis within the skeletal muscle meaning the protein that was coming in had a higher degree of getting synthesized inside the muscle meaning you have less muscle breakdown you have more amino acids available for use so it means for the plant-based diet or that may face an issue with getting enough protein they don’t really have to worry about it nearly as much on the keto diet so you don’t have to worry about their starches they don’t have to worry about the omega-3 to omega-6 issue and now they don’t really have to worry about how much protein they consume but there’s one other study that even backs us up more this study was published in the journal Lance and it took a look at two groups okay one group of obese individuals consumes 600 calories per day with 34 grams of protein another group of obese individuals went on a 14 day therapeutic starvation diet but what they found is when they were given any oral or intravenous beta-hydroxybutyrate their urinary nitrogen levels dropped drastically meaning they weren’t breaking down as much protein if you have high levels of urea nitrogen coming out then it could mean that you’re breaking down protein so it’s slowing down the muscle wasting so even if you’re in a caloric deficit doing vegan keto you’re gonna have a less likelihood of burning up muscle than you would otherwise so now that we know we need less protein where do we go when it comes down to get our protein because this is where it can get tough you can’t really combine the starches anymore well the cool thing is is you could literally get by with just like one to two high quality protein shakes per day see there’s actually a study that was published in the International Society of sports nutrition that found that pea protein and whey protein ended up having the same effect on muscle thickness but they also had the same effect on muscle strength meaning that pea protein works just as well as whey protein when it comes down to building muscle preserving muscle but also when it comes down to building strength so pretty darn cool stuff you see P protein ends up having enough of the essential amino acids that you need to really get the job done but also P protein is manufactured in a way where it’s a mechanical process that leaves the soluble fiber still intact no when you look at way and everything like that it’s going through a chemical separation process so obviously I’m not a big fan of way to begin with but when you look at P protein you’re really at an advantage now there’s one other cool thing that happens with P protein and that’s an increase in what are called galacto oligosaccharides go like – all go saccharides our prebiotic fiber so you actually get a digestive benefit with using P protein as well now P protein is great but you can start combining with other things you can start combining it with coconut you can start combining with other things they’re gonna give you the right profile of amino acids but also the right fats and that’s exactly where Sun warriors warrior blend comes in you see Sun warrior has it down they’ve been doing the plant-based thing for a long time and they saw that there was a big need in the keto community so they created a warrior blent now this warrior blend has actually been around for a while and something that I’ve used for a long time but they realize that it has some of the nutrients in it that lend itself perfectly to the keto diet err you see it utilizes pea protein along with hemp protein all coming from a very clean organic source but also some very interesting things okay we’ve also got organic coconut in there that’s gonna give you the medium chain triglycerides that you need so you have a nice little balance there of proteins and a fats every single ingredient is organic all the way down to the stevia that’s used to sweeten it so again perfect for the keto diet err so I highly recommend utilizing the warrior blench that you can get a good balance and well-rounded profile but best of all something that actually tastes good coming in a chocolate flavor a mocha flavor a berry flavor and a vanilla flavor it seriously is one of the best treats that you can have when you’re on a keto diet whether you are plant-based or not so even if you’re not doing a plant-based diet currently I highly recommend that you sub out your whey protein for a pea protein and go with the warrior blend there’s a special discount down in the description for everyone that’s watching this video they’ve been a huge part of this channel and they are glad to help bring this information to light so that plant-based diet errs all around the world that are interested in the keto diet can make it possible so check them out get the nice special discount down in the description now some of the other things you might be wondering are where else can I get my protein or there other things that I need to be concerned with I think the biggest thing we need to focus on is not getting your protein from heavy soy sources okay in moderation it’s fine tempeh patty is okay or going with like soy chorizo or anything like that that’s going to be fine in small amounts as long as it’s organic soy okay it’s pretty hard to find organic soy 99% of the soy out there is heavily heavily genetically modified which is not a good thing we’re talking like the Monsanto deal here where it’s really just low quality stuff organic soy is gonna be a little bit better you’re not gonna have as much of the phytoestrogen effect but generally soy is going to be very hard on your estrogen system it’s going to increase the activity of estrogen receptors so you have a higher degree of estrogen imbalance in the body especially for men so you want to limit your soy to about one serving every day or one serving every two days and really aim for the pea protein whenever possible and then when it comes down to getting your fats in you’re gonna want to make sure that you focus on the fats that have a little bit of fiber with them too so one of the things that you can do is go with like macadamia nuts you can go with Brazil nuts you can go with walnuts try to keep your almonds to a little bit minimum just because the phytic acid is an anti nutrient gonna be pretty hard okay but then we’re also going to be looking at seats so pumpkin-seeds pepitas things like that sunflower seeds in moderation are really really good of course they do have some will make sixes in them but they have enough in the omega threes as well that it really puts you in a perfect situation there so the overall food volume that you’ll actually intake on a keto diet is going to be a little bit less you’re not going to consume nearly as much in the way of volume but you’re gonna be satiated and you’re gonna be able to get by without consuming nearly as much protein now one of the things that I’ve talked about doing is doing an actual vegan keto diet for a couple of weeks myself just to prove that it can be done so I’m curious in the comments below let me know if you think that’s something that you’d like to see if you’d like me to do some data do some testing and see where I end up if I go two weeks on a keto diet as a plant-based diet err I think it’d be an interesting test and it’d be an interesting way to prove that it can be done in a very easy way so as always make sure you’re keeping it locked in here in my channel and thank you guys very very much for being a part of this a huge thank you again to Sunwarrior for offering up such a special deal for all those that are interested in at least trying a good plant-based protein see you in the next video
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Vegan Keto | Plant Based Keto Dieting | How to Get Protein | How to Get Fats- Thomas DeLauer…
The conversion of ALA to EPA and DHA tends to be inefficient – it’s commonly estimated that 5% to 10% of ALA is converted to EPA, but less than 2% to 5% of it is converted to DHA. Although conversion is slow and incomplete, it appears to be sufficient to meet the needs of most healthy people if ALA intake is sufficient. For vegans (or vegetarians) who consume few, if any, direct sources of EPA and DHA, a ratio of omega-6 to omega-3 fatty acids ranging from 2:1 to 4:1 has been suggested as being optimal to ensure maximum conversion of ALA to EPA and DHA. However, recent research suggests that optimal conversion is achieved with a ratio of 1:1, although this is significantly more difficult to achieve
bHB & Leucine Oxidation:
A study published in The Journal of Clinical Investigation found that bHB caused leucine oxidation to decrease by 18-41% (mean was 30%), and incorporation of leucine into skeletal muscle protein increased 5-17% (mean was 10%). Meaning that decreases leucine oxidation and promotes protein synthesis in human.
An additional study, published in the journal Lancet, administered bHB to obese subjects (more than 150% ideal body-weight) who were either receiving a 600 kcal diet containing 34 g protein on one day with a total fast (water and vitamins only) on the next day, for 21 days, or were undergoing therapeutic starvation for 14 days. Both intravenous and oral hydroxybutyrate significantly reduced net body protein loss as measured by total urinary nitrogen and it did not significantly affect the rate of weight-loss but seemed to increase the fat/lean ratio of the tissue loss.
Pea Protein (Sunwarrior):
Unlike many other protein powders, pea protein is not derived from 1 of the 8 most common allergenic foods (milk, eggs, peanuts, tree nuts, soy, fish, shellfish, and wheat), allowing another option for those following restricted diets. Pea protein is derived from ground yellow split peas and often from a mechanical rather than the chemical separation of soy and whey proteins – this allows the pea protein to also retain soluble fiber. Many people also appreciate that producing pea protein uses fewer resources (water and fertilizers namely) and seems to be less environmentally impactful than other proteins
Polyphenolics, in coloured seed coat types in particular, which may have antioxidant and anticarcinogenic activity, saponins which may exhibit hypocholesterolemic and anticarcinogenic activity, and galactose oligosaccharides (byproduct of pea protein production) which may exert beneficial prebiotic effects in the large intestine*
Study – Journal of the International Society of Sports Nutrition:
The study aimed at comparing the impact of an oral supplementation with Pea protein vs. Whey protein and Placebo on biceps muscle thickness and strength after a 12-week resistance training program. 161 males, aged 18 to 35 years, underwent 12 weeks of resistance training on upper limb muscles – they were included in the Pea protein (n = 53), Whey protein (n = 54) or Placebo (n = 54) group. All had to take 25 g of the proteins or placebo twice a day during the 12-week training period. Results showed a significant time effect for biceps brachii muscle thickness – thickness increased from 24.9 ± 3.8 mm to 26.9 ± 4.1 mm and 27.3 ± 4.4 mm at day 0, day 42 and day 84, respectively. Performing a sensitivity study on the weakest participants (with regards to strength at inclusion), thickness increases were significantly different between groups (+20.2, +15.6 and +8.6 for Pea, Whey and Placebo, respectively). It was concluded that since there was no difference obtained between the two protein groups, pea protein could be used as an alternative to Whey-based dietary products.
2) H, G. (n.d.). Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? – PubMed – NCBI. Retrieved from
3) Essential Fatty Acids. (2018, September 10). Retrieved from
4) Vegetarian’s Challenge — Optimizing Essential Fatty Acid Status. (n.d.). Retrieved from
5) Administrator. (n.d.). Conversion Efficiency of ALA to DHA in Humans | Overview. Retrieved from s