Vegan Keto Diet: What You Need To Know

The ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan designed to shift the body's metabolism into a state of ketosis, where it primarily burns fat for energy instead of glucose. While traditionally rich in animal-based fats and proteins, the keto diet can be adapted to a vegan lifestyle by focusing on plant-based fats, low-carb vegetables, and vegan protein sources. However, following a vegan keto diet requires careful planning to ensure nutritional balance, as it restricts not only carbs but also many common vegan staples like grains and legumes. Keep reading as we share things you might want to know before starting a vegan keto diet.

10 Things to know about following a vegan keto diet

1. Understand macronutrient ratios

A vegan keto diet typically consists of 70-80% fats, 10-20% proteins, and 5-10% carbohydrates. To achieve these ratios while avoiding animal products, rely on sources like avocados, nuts, seeds, coconut oil, and low-carb vegetables like spinach and broccoli.

2. Prioritise healthy fats

Plant-based fats are the cornerstone of the vegan keto diet. Include options such as olive oil, coconut oil, avocado, and nuts like macadamias and almonds. Avoid processed or trans fats that can harm overall health.

3. Choose low-carb, high-fibre vegetables

Since carbs are limited, focus on non-starchy, low-carb vegetables like zucchini, cauliflower, broccoli, kale, and spinach. These provide essential nutrients and fibre while keeping carb intake low.

4. Find adequate protein sources

Without animal products, protein intake can be challenging. Opt for tofu, tempeh, seitan, edamame, and vegan protein powders (e.g., pea or hemp protein) to meet your daily protein needs.

5. Incorporate plant-based dairy alternatives

Substitute regular dairy with unsweetened, low-carb alternatives like almond milk, coconut yogurt, or cashew cheese. These can help mimic creamy textures without adding unnecessary carbs.

6. Monitor micronutrient intake

A vegan keto diet may lack nutrients like vitamin B12, iron, zinc, and omega-3 fatty acids. Include fortified foods and consider supplements like B12, iron, or algae-based omega-3s to prevent deficiencies.

7. Avoid hidden carbs

Many packaged vegan foods, such as meat substitutes or sauces, contain hidden carbs. Read nutrition labels carefully to ensure they fit into your daily carb allowance.

8. Plan your meals in advance

Vegan keto options may be limited, especially when dining out. Planning meals ahead of time helps you stick to the diet and avoid carb-heavy pitfalls.

9. Stay hydrated and consider electrolyte balance

Keto diets can lead to electrolyte imbalances due to increased water loss. Incorporate mineral-rich foods like leafy greens, nuts, and seeds, and consider supplementing with magnesium, potassium, and sodium.

10. Listen to your body

Adapting to a vegan keto diet may lead to initial fatigue or the “keto flu” as your body transitions to ketosis. Stay patient, make gradual adjustments, and consult a healthcare professional to ensure the diet meets your individual needs.

The vegan keto diet can be a healthy and sustainable lifestyle choice if carefully planned, offering benefits like better blood sugar control, weight management, and reduced inflammation. However, it's crucial to maintain nutritional balance to avoid long-term deficiencies.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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In Big Breakthrough, Centre Agrees To Give 95% Quota To Locals In Ladakh Gazetted Officers' Posts

In a big breakthrough, the Centre has in-principle agreed to reserve 95 per cent gazetted officers' posts for locals in the Union Territory of Ladakh.

"It's big news for the people of Ladakh. People have been praying for some good news from this meeting and now their prayers have been answered. The MHA has agreed to reserve 95 per cent gazetted officers' jobs for locals," Ladakh MP Hanifa Jan told NDTV.

According to him, the finer details about how it is going to be implemented will be discussed in the next meeting on January 15.

"We were very straightforward with MHA officials and took up issues concerning youth and employment, and we have been assured that our concerns are genuine and will be addressed," he said, referring to the Ministry of Home Affairs (MHA).

"On the details whether we would get a separate Public Service Commission or will it be merged with Jammu and Kashmir are going to be worked out in the next meeting. But this meeting was good and our voices were heard by ministry officials," former BJP MP Thupstan Chhewang told NDTV.

According to him, as soon as the meeting began, a list of doables were discussed.

"There are over 400 posts vacant, and we have been assured they would go to the people of Ladakh and tribals here," Mr Chhewang said.

After months of the stalled dialogue, the Leh Apex Body (LAB) and the Kargil Democratic Alliance (KDA), an amalgam of social, political, trade, students and religious groups from Ladakh, met Union Minister of State Nityanand Rai, Union Home Secretary Govind Mohan, and MHA officials.

The delegation has been seeking statehood for Ladakh to ensure people's participation in governance, administrative efficiency, better governance, and economic development.

Their second demand includes pushing for Ladakh's inclusion under the 6th Schedule for greater autonomy, cultural identities, environmental preservation, and protection of tribal rights.

They are also urging for setting up a public service commission for Ladakh and expedited recruitment of gazetted officers to address administrative needs.

As far as separate Lok Sabha seats for Leh and Kargil are concerned, that has been stalled as the Centre has made it clear that this can be discussed only after the 2026 Census.

The Centre also proposed to work on a draft to ensure "constitutional safeguards" to preserve the land and culture of Ladakh, and agreed to declare Urdu and Bhoti the official languages of Ladakh. The MHA proposed to review 22 pending laws to address local concerns, empowerment, and wildlife areas.

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Exclusive: Bryan Adams On Performing In India For 6th Time: "The Warmth Of The Indian Audience Keeps Me Coming Back"

Canadian rock legend Bryan Adams is all set to return to India this December with his much-anticipated So Happy It Hurts tour. This tour marks his sixth visit to India, following previous successful tours in 1993-1994, 2001, 2006, 2011, and 2018. In an exclusive interview with NDTV's Hardika Gupta, the legendary singer spoke about his enduring connection with India, the creative process behind his music and the impact of his timeless tracks.

When asked about his excitement to perform in India, Bryan Adams shared, "The warmth of the Indian audience is what keeps me coming back. The energy at every concert is unmatched."

Adams has been at the forefront of global music for decades, and his ability to keep his music fresh remains a key part of his success. "I adapt by staying true to what I love about music while also exploring new ways to make it relevant. The diversity of India, with its rich culture, has played a significant role in his creative evolution. "India's cultural diversity influences me to constantly evolve and connect with different audiences, making every performance special," he said.

Reflecting on his Indian fans, Adams spoke about the unique energy they bring to his performances. "India's diversity makes each concert unique. When I perform here, it's all about embracing the local energy and connecting with people on a deeper level." His connection to his Indian fanbase goes beyond music, as he's always been captivated by the country's culture. "The people, the food, and the culture are what I love the most about India. Every visit, I make sure to explore new places and enjoy the local delicacies."

Adams' iconic tracks, such as Summer of '69 and Everything I Do (I Do It for You), have continued to resonate with fans across generations. When asked what makes these songs stand the test of time, he attributed their lasting appeal to their universal themes. "Songs like Summer of '69' and Everything I Do have stood the test of time because they speak to universal emotions. They're about love, youth, and longing, things that never change, no matter the generation," he said.

As an artist, he acknowledged the emotional weight his songs carry now, compared to when they first came out. "Playing these songs now is a different experience. The emotional weight of the lyrics feels even deeper with time, and it's incredible to see how the songs have become a part of so many people's lives," he shared.

Bryan Adams' songwriting process has remained remarkably consistent over the years. "I still write songs the way I did when I started-spontaneously, based on feelings and moments," he explained. For him, it's always about "capturing that initial spark and letting the song evolve naturally".

Looking back at his remarkable career, Adams reflected on songs that have defined his legacy. "Reckless and Summer of 69 are probably the songs most associated with my legacy. They represent who I am as an artist," he said.

Despite an extensive career, Adams remains open to new musical experiences. "I'm always open to collaborating with new artists from different genres. There's always room to experiment, and I'm excited about what the future holds in terms of new sounds and collaborations," he concluded.

ICYDK, the 64-year-old singer will kick off his five-city tour on December 10, covering Shillong, Gurugram, Mumbai, Bengaluru, and Hyderabad.

source https://www.ndtv.com/entertainment/exclusive-bryan-adams-on-performing-in-india-for-6th-time-the-warmth-of-the-indian-audience-keeps-me-coming-back-7157521#publisher=newsstand

Centre Expected To Clear Procurement Of 26 Rafale-M Fighter Jets: Navy Chief

The government has approved the construction of two indigenously designed nuclear attack submarines and is expected to ink contracts next month to procure 26 naval variants of Rafale jets and three Scorpene submarines, Navy Chief Admiral Dinesh Tripathi said on Monday.

At a press conference ahead of Navy Day, Admiral Tripathi said his force is keeping a close watch on the Chinese naval activities in the Indian Ocean, and described as "surprising" the growth of the Pakistan Navy given the condition of its economy, adding the eight brand new submarines being built will add significant combat potential to it.

The Indian Navy is tweaking its strategy to "negate" any infringement in its area of operations and "we are fully ready to tackle all threats from our neighbours", he asserted.

The Navy Chief said India will induct around 95 ships in the next 10 years as the focus has been to build a future-ready naval force by 2047 that will consolidate India's resurgence as a maritime power and ensure credible deterrence.

On the Cabinet Committee on Security's approval to build two nuclear attack submarines (SSNs), Admiral Tripathi said the plan is to commission the first one by 2036-37 and the second one in about two years from then.

The SSNs will add huge capability to the Navy, he said in the first such comments by a top government official on the strategically crucial project.

Listing measures to bolster India's naval prowess, he also said that the contract to procure 26 Rafale-Marine from France under a government-to-government framework and the deal to construct three additional Scorpene submarines are expected to be sealed by next month.

"It is a matter of completing the formalities in the acquisition process. We expect that if not this month, then next month, hopefully, both these (Scorpene submarine) and Rafale-M (procurement deals) should be signed," he said.

In July last year, the defence ministry approved the purchase of the Rafale-M jets from France, primarily for deployment on board the indigenously built aircraft carrier INS Vikrant.

The ministry had also cleared the procurement of three Scorpene submarines from France.

Under the Indian Navy's Project 75, six Scorpene submarines have already been constructed in India by Mazagon Dock Limited (MDL) in cooperation with the Naval Group of France.

The Chief of Naval Staff said India is closely monitoring the activities of the Chinese PLA Navy and the growth of the Pakistan Navy.

"We are aware about the surprising growth of the Pakistan Navy. They are aiming to become a 50-ship force by the next decade. Seeing the economy of Pakistan, it is very surprising how they are building or getting so many ships and submarines," he said.

"Obviously they have chosen weapons over the welfare of their people," he said.

Admiral Tripathi said China is interested in making the Pakistan Navy stronger as many Pakistani warships and submarines are being built with Chinese support.

"The eight brand new submarines being built will add significant combat potential to the Pakistan Navy. We are fully aware of what is happening, what is the level of their deployment, their concept of operations," he said.

"Therefore we are tweaking ours as well to negate any infringement in our area of operations and we are fully ready to tackle all threats from our neighbours," the Navy Chief added.

Admiral Tripathi also delved into security challenges facing India in the maritime domain.

"We have also kept a close watch on the activities of extra-regional forces operating in the Indian Ocean region including the PLA Navy units -- whether it is their warships, their research vessels. We know who is doing what, where and how," he said.

On modernisation of the Indian Navy, he said a large number of platforms are waiting for induction in the next one year and at least one ship will be inducted into the Navy, he said.

We have redoubled efforts to include niche technologies into the force, Admiral Tripathi said.

"Sixty-two ships and one submarine are being constructed in various Indian shipyards. We have the acceptance of necessity (initial approval) for 31 ships and submarines, all of which will be made in India," he said.

The Navy Chief said the government has also approved the procurement of 60 utility helicopters for the Navy.

Asked about China's military muscle-flexing in the South China Sea, he said it is a "cause for worry".

The Navy Chief said China has an intent to become a world power. "Our reading is that it will manifest more in the Pacific Ocean and we are keeping a watch to ensure that our interests in the Indian Ocean region are not affected," he said.

On India testing a nuclear-capable ballistic missile from a nuclear-powered submarine last week, Tripathi said it was without a warhead and the trajectory of the weapon is being analysed.

At the same time, he described the test as successful.

The K4 missile was tested from submarine INS Arighaat off the coast of Visakhapatnam last Wednesday. It was the first test of the submarine-launched ballistic missile (SLBM) from a submarine.

At the media briefing, Admiral Tripathi also unveiled an "Indian Navy Vision 2047' document that provides a roadmap for the force's growth in the next 25 years. 

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No Rooms, Meals For Bangladeshi Tourists In Tripura: Hotel Association

1. While hotels will not give rooms to Bangladeshi tourists, restaurants will not serve meals to them, the All-Tripura Hotel and Restaurant Owners' Association said in the statement.
2. The statement comes on a day when hundreds of people took out a massive rally around the Bangladeshi mission in Tripura's capital Agartala, protesting against the arrest of Hindu monk Chinmoy Krishna Das in Bangladesh as well as attacks on minorities in the neighbouring country.
3. Over 50 protesters allegedly entered the premises of the Bangladeshi mission in Agartala, leading to panic among the officials and staff at the complex.
4. India has described the incident as "deeply regrettable", and said diplomatic and consular properties should not be targeted under any circumstances.
5. The Bangladesh interim government in a post on X said it "deeply resents the violent attack into Assistant High Commission in Agartala this afternoon, vandalization of the Mission premise and desecration of the Bangladesh flag."
6. A six-member delegation of the Hindu Sangharsh Samity, which held a protest rally over atrocities against Hindus in Bangladesh, was allowed inside the assistant high commission to submit a memorandum. "However, there was no breach of peace or trouble inside the Bangladesh mission as we drove out the protesters immediately," senior police officer Chiranjib Chakraborty told news agency PTI.
7. India has said the interim government in Bangladesh must live up to its responsibility of protecting all minorities. India has expressed serious concern over the "surge" of extremist rhetoric and increasing incidents of violence against Hindus.
8. Mr Das, arrested for alleged sedition, should be dealt with in a just, fair and transparent manner, India has said.
9. Ties between India and Bangladesh came under strain after the interim government headed by Nobel laureate Muhammad Yunus came to power following the ouster of Prime Minister Sheikh Hasina in August.
10. Reports of attacks on Hindus continue to come from Bangladesh. Last week, a journalist, Munni Saha, was taken into custody after she was targeted by radical Islamist forces and surrounded by a mob.

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'Thrashed For Being Indian': Kolkata Resident Narrates Bangladesh Ordeal

Amid attacks on Hindus and other minorities in neighbouring Bangladesh, a youth from Kolkata said he was thrashed in Dhaka by unidentified people after they learnt he was a Hindu from India.

Sayan Ghosh, 22, from Belgharia in the northern fringes of Kolkata, had gone to Bangladesh on November 23 and stayed at a friend's place, and the family treated him as their own son.

"However, as me and my friend went out for a stroll late in the evening on November 26, a group of four-five youths accosted me around 70 metres from my friend's house. They asked me about my identity. As I told them I was from India and a Hindu, they started kicking and punching me and even attacked my friend who tried to save me," Mr Ghosh told PTI on Sunday.

"They even snatched my mobile phone and wallet at knifepoint. No bystander came to our rescue. There was no policeman nearby. After the incident, we went to Shyampur police station but they refused to lodge any complaint. Instead, they repeatedly asked me why I visited Bangladesh. After I showed them my passport and visa, and after speaking to my friend and his family members, they were satisfied and asked me to get my wounds treated," he said.

Mr Ghosh said he was denied treatment at two private medical facilities and finally went to Dhaka Medical College and Hospital.

"I received treatment there three hours after the incident. I had several stitches done on my forehead and head and even had injury in my mouth," Mr Ghosh, still struck by horror, said.

He could finally file a complaint with Belgharia police station upon his return to Kolkata on November 30 as neither the immigration nor Bangladesh Border Guards at Darshana border outpost registered his complaint officially.

"I was too scared to visit the Indian High Commission in Dhaka fearing for the safety of me and my friend's family," he added.

After staying at his friend's house for three days after the incident, Mr Ghosh was taken to the railway station by his friend in the early hours of November 29 and he took a train for Darshana.

From Darshana, he crossed over to Gede, on the Indian side, in the morning of November 29 and took a Sealdah-bound local train to reach Belgharia.

The young man, who wished that the issue not be politicised, said he intended to lodge a complaint with the Bangladesh Deputy High Commission in Kolkata.

"The youths were locals having some connections and probably that is why the police did not initiate any action against them and did not lodge my complaint," he said. "I could not imagine such a nightmarish situation awaiting me in a neighbouring country where people speak the same language as us and share similar food habits," he said.

A Bangladesh Deputy High Commission official said the interim government was committed to ensuring the safety of every citizen, from all communities, as well as tourists and will look into complaints once filed for fair investigation.

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Jagan Reddy Sends Legal Notices To 2 Publications Over "False" Articles On Solar Deal

Former Andhra Pradesh Chief Minister Jagan Mohan Reddy on Saturday sent legal notices to two publications demanding an unconditional apology for spreading defamatory, false, and scandalous reports about him in connection with the legal proceedings initiated by the US Securities and Exchange Commission (SEC) concerning the Adani Group.

The notice firmly rejected these claims as false and accused the newspapers of circulating malicious and misleading information about the YSR Congress Party (YSRCP) president.

"The insinuation and further allegations purported to be sourced from the judicial proceedings in the US are clearly aimed at causing severe damage to my client's reputation as an individual and as a head of the political party being YSRCP, and also to malign my client's functioning as the chief minister of the state between 2019 to 2024," the notice served by Mr Reddy's lawyer to Andhrajyothi newspaper said.

The notice to the other newspaper, Eenadu, worded in similar lines, also said, "... The motive behind the patently false and scandalous allegations is actuated by your animosity, as a newspaper entity and as individuals, towards my client and his family."

"While the motivation is to serve as the media arm of the Telugu Desam political party and its supremo Mr N Chandrababu Naidu, the publications by Eenadu for the past 20 years would clearly indicate, that you, as an entity are aligned politically to the fortunes of the Telugu Desam party and more particularly its supremo and the present Hon'ble Chief Minister Mr N Chandrababu Naidu," the notice to Eenadu said.

The legal notices slammed the publications for carrying "untruthful material with intent and prior knowledge that it would cause harm to my client's reputation seeking to allude to bribes purported to have been paid for securing such agreements and the alleged role of state government securing such contract".

The notices come in response to reports saying state officials allegedly took bribes for solar power purchases when Mr Reddy was Chief Minister.

Rebutting the reports, the notice shared details of the power purchase agreement, saying it was an agreement among governments and no third party was involved in it.

The YSRCP has already strongly refuted allegations made by Telugu Desam Party (TDP) and Eenadu that the previous state government allegedly accepted a power supply offer "hastily" and the offer put a huge burden of Rs 1.1 lakh crore.

The YSRCP in a statement said the Eenadu newspaper used disinformation spread by the ruling TDP to allege that an offer made by Solar Energy Corporation of India Ltd (SECI) in September 2021 to supply power at Rs 2.49 per kWh was accepted by the then state government very hastily within a seven-hour period, without allegedly taking adequate time to consider the strengths and shortcomings of the proposal. The report also alleged the proposal was very adverse to the interests of the public, with a burden of Rs 1.1 lakh crore.

The YSRCP has said the allegations were made despite the fact that one, the tariff was lower than all the sources of power to Andhra Pradesh discoms (power distribution companies) till date and two, despite the offer also conveying the central government's special incentive of waiver of inter-state transmission charges.

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