The complete diet and food list of Keto Vegan | LIMITED TIME OFFER !

At first glance, vegans and ketogenic people do not have much in common. We do not eat meat; the other eats tons. We take care of carbohydrates; the other takes care to avoid them. They seem to be at the opposite ends of the food spectrum.

But what if you are passionate about animal rights and still want to be slim and healthy and find that your body just does not do well with carbohydrates? Is it possible to combine these approaches? Can a person become vegan as a keto dieter or keto as a vegan?

The short answer is yes, but it's not easy. If you try to align two disparate consumer philosophies, you will be forced to make a difference, especially in a world of readily available animal products and foods rich in carbohydrates. It's an impressive feat to succeed. And, potentially, great for your health and the environment.

So, if you are interested in being vegan and keto, here's how to do it.

The complete diet and food list of Keto Vegan

The complete diet and food list of Keto Vegan

What is a vegan Keto diet?

First, what are the terms "vegan" and "keto"?

Vegans do not consume products of animal origin. Like vegetarians, they do not eat meat, poultry or fish, but they also avoid dairy products, eggs and other foods containing even minute amounts of ingredients of animal origin. Most vegans do not eat gelatin (bone-based), casein (a milk protein) and fish oil supplements, or refined sugar (some brands use cow bones as an agent whitening).

A vegan diet has many benefits, including health and longevity. Authors of a 2016 study have found evidence that the reduction of foods of animal origin (when they are conventionally bred in industrial, that is, non-organic farms) can reduce the incidence diabetes, obesity, cataracts and heart disease. Other people become vegan for ethical reasons, believing that animal consumption is cruel and harmful to the environment.

Now, what about these guys and girls keto?

Ketogenic diets began in the 1920s to treat epilepsy, but have since been credited with a number of health benefits, ranging from improved insulin sensitivity to day-to-day mental clarity. 'a quick weight loss. Strict ketogenicor "keto"dieters limit their carbohydrate intake to about 5% of their daily calories while maintaining protein intake around 20%. Fats represent almost 75% of their calories. (For more details on establishing various ketogenic diets, see our guide RIGHT HERE.)

By limiting carbohydrates and relying on dietary fats, the liver converts fats into molecules called ketones, which are used as fuel. When ketones appear above a certain threshold in your urine or in a breath test, you are officially in what is called ketosis and your body is functioning under ketones.

One of the main reasons people go keto is sustained energy. When you do not consume an abundance of carbohydrates, the insulin levels – the hormone that controls blood sugar – remain much more stable than in the carbohydrate diet that most people have. habit of consuming. When your blood sugar is stable, you do not have energy collisions in the afternoon that make you want to fall asleep at your desk. A study in the Annals of Internal Medicine showed that one The ketogenic diet controls blood sugar levels better than a more standard and low calorie diet it was rich in carbohydrates.

Keto diets can also facilitate the burning of extra fat on your waistline. Research from 2013 in the British Journal of Nutrition found that keto dieters lost more weight in the long run than those who had low fat diets

Of course, one of the big complaints about the keto diet is that, like a vegan approach, it is very restrictive and can be hard to follow. That's why we like to educate people about a somewhat less rigid approach that we call Mod Keto, which offers the same benefits as a strict keto diet but is much easier to follow in the long run. With Mod Keto, carbohydrates account for about 20% of your total caloric intake, proteins between 20 and 40%, and fat between 40 and 60%. Although not technically ketogenic (your body will probably not produce appreciable ketones at these levels), the higher protein and carbohydrate allocation promotes training and activity while by stabilizing the blood sugar level and promoting the burning of fat.

So we are vegans and we have keto … Prepare them and you have a plan that allows you to eat a menu high in fat and low in carbohydrates, which also does not contain products of animal origin.

This sounds simple enough in theory, but the two approaches can be contradictory. Low-carbohydrate meat, fish and poultry are staple foods for people on a diet, but they do not work at all for vegans. Meanwhile, protein-rich legumes and meat substitutes are ideal for vegans, but their carbohydrate content makes them verboten for keto enthusiasts.

How, then, does a person balance both?

The complete diet and food list of Keto Vegan

The Vegan Keto food list

The goal for the vegan keto-dieter is to eat:

  • a lot of vegetable fats
  • some proteins of plant origin
  • as little carbohydrates as possible

Below you will find some foods that are perfectly suited to the vegan-keto bill, courtesy of Liz MacDowell, Nc, founder of meatfreeketo.com. "It's basically all keto-friendly whole foods in your North American grocery store, which can help you take care of what you can eat vegan. question."

Good sources of protein are marked with a "p", while foods higher in carbohydrate (and therefore should be consumed in moderation) are marked with an asterisk (*).

Nuts

  • Almonds*
  • Brazil nut
  • Hazelnuts / oats
  • Macadamia nuts
  • pecan nuts
  • peanuts *
  • Pine nuts*
  • Nuts

Seeds

  • Chia
  • Hemp
  • Pumpkin
  • Sunflower

Butters Of Nuts And Seeds

  • Almond butter
  • Manna with coconut butter / coconut ("meat" of coconut)
  • Hazelnut butter
  • Macadamia nut butter
  • Peanut butter
  • Pecan butter
  • Sunflower butter
  • Tahini butter with walnuts

Other sources of whole fat

Healthy oils

      • Almond oil
      • Avocado oil
      • Cocoa butter
      • Coconut oil
      • Linseed oil
      • Nuts oil
      • Macadamia nut oil
      • MCT oil
      • Olive oil

Vegetables

      • Artichoke hearts
      • Rocket
      • asparagus
      • peppers
      • * beets
      • Bok choy
      • broccoli
      • Brussels sprouts*
      • Cabbage
      • carrots *
      • cauliflower
      • Celery
      • Celery root *
      • chard
      • collards
      • cucumbers
      • Daikon radish
      • Dandelion leaves
      • Eggplant
      • Endive
      • Fennel
      • Violin heads
      • Garlic
      • Jicama *
      • Kale*
      • Kohlrabi
      • Lettuce (all types)
      • Mushrooms
      • Mustard leaves
      • Okra
      • Onion
      • Radishes
      • Rhubarb
      • Rutabaga*
      • shallots
      • spinach
      • Squash – winter *
      • Summer squash
      • Swiss chard
      • Turnips
      • zucchini

Fruits

      • lawyers
      • blueberries *
      • Coconut
      • cranberries
      • lemons
      • Green lemons
      • olives
      • raspberries
      • strawberries
      • tomatoes
      • Watermelon

Sauces and condiments

      • Chili sauce
      • Hot sauce
      • hummus *
      • Mustard
      • Soy / tamari sauce
      • salsa
      • Tomato sauce
      • The vinegar

Keto Vegan Refrigerator Staples

      • apple cider vinegar
      • Yogurt without dairy products *
      • Dairy-free cheese *
      • Pickles
      • Micro-green
      • Sauerkraut
      • Seitan * (p)
      • Cabbages (all kinds)
      • Tempeh (p)
      • Tofu (p)

Vegan Keto Pantry Staples

      • Almond powder
      • Artichoke hearts
      • Yeast
      • Baking soda
      • Coconut flour
      • Coconut milk (canned, fat)
      • Cocoa or cocoa powder
      • Dark chocolate (85% and over)
      • Glucomannan powder
      • Palm hearts
      • Jackfruit (green, canned in brine)
      • Psyllium husk
      • Nutritional yeast
      • Vanilla extract (most brands accept, but check sugar)

Other Vegan Keto Meal Clips

      • Herbs and spices
      • edamame
      • Kelp noodles
      • Kelp flakes
      • Beans of Lupini * (p)
      • Shirataki noodles
      • Nori leaves
      • Roasted seaweed

Foods that you can not eat with a Keto vegan diet

      • Meat, fish, poultry, dairy products, eggs, other products of animal origin
      • Gelatin
      • Sugar (refined, sugar cane, honey, corn syrup and all other forms)
      • Grains (wheat, pasta, rice)Legumes (beans)
      • Starchy vegetables (yams, potatoes)
      • Nuts rich in carbohydrates (chestnuts, cashews, pistachios)
      • Partially hydrogenated oils (trans fatty acids)
      • Refined vegetable oils **

** Even though they are not from animals and are high in fat, oils such as canola, corn, rapeseed and margarine are highly processed and have a low ratio of omega-3 to omega -6. They promote inflammation in the body. Because they have low smoke points, these oils are also terrible choices for cooking. High heat will turn fat into oil rancid, and make it even more unhealthy, causing damage to your heart, neurological problems and other health problems. Always cook with saturated fats, such as those contained in coconut and red palm oil.

The complete diet and food list of Keto Vegan

How can I limit carbs on a ketogenic vegan diet?

In our sandwich culture with the bread-side, cutting the carbohydrates up to the lead causes a lot of people. "The exact figures vary from one person to another, but as a rule, people who follow a strict diet are forced to consume less than 50 grams of carbohydrates a day," says the physiologist of the Exercise Michael T. Nelson, Ph.D. (miketnelson.com). "Some people have to consume at least 30 grams." The Mod Keto approach allows two to three times more, but it remains very low in carbohydrates compared to the average American diet. (For reference, a banana, an apple or a single slice of bread would put you above your daily carbohydrate intake on a strict keto diet.)

Cutting cereals, rice, bread and pasta will significantly reduce your carbohydrate consumption, but you will also need to reduce almost all fruits (exceptions are listed in the food list above, even if they must be consumed sparingly) . Starchy vegetables like potatoes and yams are also out. And the salad dressings and sweet sauces you're so used to that you do not even question them … well, start questioning them.

If you crave carbohydrates so much that you feel determined to stay on your diet, it is possible to make your brain believe that you eat them by making approved foods look more like your favorite starchy foods. Cauliflower can be grated into "rice" or boiled and mashed like potatoes. You can cut zucchini into noodles to (somehow) reproduce pasta. See "Vegan Substitutions for the Keto Diet" below.
But overall, you will simply need to develop a taste for higher fat foods and rely on them to provide energy instead of carbohydrates. Avocados, coconut oil and nuts are tasty and nourishing options that can also fuel your workouts.

And speaking of work, whether you're a gym rat or a passionate runner, get ready to suck for a moment until your body fully adapts to the diet. If you cut carbs for the first time, your body will need two weeks or more (and sometimes several months) to fully support the demands of exercise with ketones. And if you use animal products, you may find it difficult to recover without the full range of amino acids provided by each serving of animal protein. You have chosen a difficult road to go on a nutritional level, but do not lose heart. Time and perseverance will force your body to adapt to any diet to which you submit it, and there are many people whose performance has evolved well with unconventional diets.

A 2012 study found this Gymnasts who follow a strict ketogenic diet for only 30 days lost weight without losing their strength. The researchers concluded that eating keto food could actually be beneficial for weight-training athletes, as it would allow them to maintain their physical strength in competitions with lighter body weights. .

The complete diet and food list of Keto Vegan

How can I get enough protein in the ketogenic vegan diet?

For people on a vegan diet, especially for athletes, the question is how to get enough protein. Nelson recommends about 0.7 g of protein per pound of target body weight as a basic daily intake for active people. most nutritionists recommend up to one gram per pound if you are doing weight training. (The target body weight is the weight you want to weigh, not the number that is currently on the scale, so if you weigh 205 pounds, but remember to look and feel better when you weigh 175, eat 0, 7 g protein x 175, or about 120 grams per day.)

Your main challenge will be finding sources of herbal protein to reach that number that is not as rich in carbohydrates.

To get an idea of ​​what this entails, consider that a person of average height who eats about 2,000 calories a day will need to 100 to 200 g of protein per day (at the lower end for strictly keto diets and at the upper limit for those using the Mod Keto pathway). A serving of three-quarters of a cup of sunflower seeds gives you 25-30g of protein, but also costs you 10g of carbohydrates. Almonds have a similar protein-to-carbohydrate ratio of 30 to 15 grams per cup. The solution is to accumulate enough protein from vegan sources without letting your carbohydrates grow too fast.

Your best option for low-carb vegetable protein can be hemp seeds, which provide 30g of protein and 8g of fiber (NOT counted in carbohydrates) in half a cup. Seitan, wheat-based, is another good choice and offers about 18 g of protein and 2 g of carbohydrate every three ounces. Tofu and tempeh also rank high (tofu has a protein / carbohydrate ratio of 8: 1, tempeh is about 6: 1).

If you're ready to go for supplements, hemp and other plant-based protein powders, such as rice and peas, with a protein / carbohydrate ratio of about 5: 1, are the best choice and may prove indispensable for athletes. trainings.

If you previously used a more conventional ketogenic diet and used animal foods, you may have only counted the protein in these foods for the day as they are a complete source. In other words, the proteins contained in animal products contain all the essential amino acids that your body needs in food and in substantial quantities. It is a rare discovery in plant foods and the reason why bodybuilders have always kept track of the protein they eat in chicken, beef and fish, but do not take into account the amount absorbed in vegetables , cereals and nuts. The thing is, though, while they may be less bioavailable than animal feed, vegetable proteins are still usable by your body and still count for your total-And if you want to completely renounce animal products, you will need to bring them in to support muscles, performance and overall health. Otherwise, you will run out of protein.

Vegans have long known that they can not get all the amino acids they need from a single source of vegetable protein. So they strive to eat a varied selection of them and often combine foods in the same meal to get a free amino assortment. . You do not need to do this at every meal, your body can keep the amino acids from one food to another for a few hours until you eat another food containing amino acids that complement and form a complete protein. But do not get into the habit of eating only tofu or hemp. Consume as varied a menu as possible to ensure the richest nutritional intake possible. (See other reasons to limit tofu in the list of vegan substitutes below.)

The complete diet and food list of Keto Vegan

Vegan substitutes of Keto diet

If you are already a keto eater used to animal products, the list below will give you ideas on how to switch to humane food options while limiting carbohydrates. (Similarly, it will help vegans find alternatives that are lower in carbohydrates than their favorite starchy or sugary foods.) As always, make sure you stay true to your diet by checking for sugar, carbohydrate and other sugars. Hydrogenated oils (harmful processed fats that have no place in a healthy diet).

Replace the foods you currently eat in the left column with those in the right column.

Dairy products

Milk coconut milk, almond milk
Cream coconut cream
Butter coconut oil / vegan butter
Eggs (for cooking) flaxseed (add water in a ratio of 1: 3)
Eggs (for meals) Silky tofu, vegetables

Grains and starches

soft bread Lettuce rolls
tortillas flax tortillas
Pasta Shirataki noodles, zucchini noodles
Rice Cauliflower rice
Mashed potatoes Mashed potatoes with cauliflower
groats "Noatmeal" (made from coconut flour, coconut butter, protein powder)
Cereal Chia pudding, granola flax
pancakes Peanut butter pancakes
waffles Waffles with almond flour

Snacks

chips Dehydrated vegetables (including kale chips)
biscuits Chia seed crackers

desserts

Ice cream avocado ice cream, low carb sorbet
brownies (macadamia nuts, avocado, almond flour)
Pudding Pudding with avocado

Processed soy-based meat substitutes (such as Boca Burgers) and protein powders are a must for people switching to a vegan diet, but they are appealing. A position 2016 paper Published by Virginia State University explains that soy contains isoflavones, a kind of estrogen of plant origin that can act as the female hormone in humans. Although typical portions (one to three soy foods, or less than 25 grams of soy protein from non-concentrated sources such as tofu) have not proven to be problematic, amounts greater than this (totaling approximately 100 mg of isoflavones or more per day) could have a negative effect on testosterone. In our opinion, why take the risk? It may be better for a dietitian to derive most of his protein from nuts, seeds, vegetables and supplements, and fewer soy products, with the exception of an occasional tofu slice.

Dominic D'Agostino, Ph.D., one of the world's most recognized researchers in the field of ketogenic nutrition and founder of ketonutrition.org, agrees. "I usually avoid soy isolate and soymilk," he says. "But I do not think it's a major concern if you do not consume large amounts of soy." Note that fermented soy products, such as soy sauce and tempeh, do not pose the same risk and can be consumed. more liberally.

Sample Vegan Keto Diet meal plan

The following menu, offered by Dr. Nelson, will give you an idea of ​​what a keto-vegan diet day might look like (with a Mod Keto carb allowance). One thing is certain: you can eat a high volume of food without having to worry about too many calories, so it is unlikely that you gain weight by accident with this style of eating. It's easy to stay satiated because of the fat content and the abundance of fresh vegetables that makes this diet rich in phytonutrients and fiber. On the other hand, it is very difficult to get enough protein. As you can see, aiming for the bare minimum – 20% calories – almost certainly requires supplementation.

Breakfast

Smoothie based on:
Protein of powdered rice (30g of protein)
½ cup mixed berries
1 tablespoon of MCT oil ***
1 ½ tablespoon almond butter
1 cup of chaga tea

Lunch

3 servings of tofu (300g)
2 cups of cooked asparagus
2 tablespoons of MCT oil, in vinaigrette

Snack

Salad with:
1 green pepper
2 cups cremini mushrooms
4 oz of chopped onion
1 serving of tempeh (100g)
1 tablespoon of olive oil
2 oz of vegan teriyaki sauce

Having dinner

Salad with:
2 cups of spinach
4 oz of cucumber
4 oz of tomato
1 cup red cabbage, chopped
1 tablespoon of olive oil
¼ cup of nuts

totals: 1,728 calories, 86 grams of protein, 78 grams of carbohydrates and 125 grams of fat

*** Whether for full or Mod Keto, MCT oil supplementation can help support ketosis by providing a fast-burning fat as fuel, says D'Agostino. Among other useful strategies to make a keto diet more friendly, he said, include "eating in a time-limited window" (like 16 hours of fasting followed by an eight-hour period in which you eat all your food), and break the fast with a ketone supplement. You can have a complete vegetarian vegetarian meal in a few hours later. "

Although it has not been the subject of a formal study, "it is generally observed that, if you are keto-adapted," says D'Agostino, "It's easy to fast for long periods. This has practical benefits for occupations where stopping eating would be a disadvantage– as for military personnel – and jobs for which you do not want to lose productivity flow. "If you are hungry during a fast, Dr. Agostino recommends taking a supplement containing ketones (known as exogenous ketones) to help maintain ketosis and energy." In general, I take a ketone supplement in the late afternoon and I continue with a full meal in the evening, "he says.

The complete diet and food list of Keto Vegan

Common Vegan Keto Deficiencies (and how to correct them)

OK, you have banned almost all carbohydrates from your diet, eliminated animal products, found a way to incorporate all your protein and fell in love with the avocado. You have achieved the triple axis of the schemes … or do you have it?

In your admirable pursuit of both personal and global health, it is still possible that you are lacking one or more nutrients essential to maintaining your health in the long run. These nutrients include:

Vitamin B12 (aka cobalamin)

It's essential for your skin, your eyes, your hair and your nervous system. Metabolically, it helps you digest proteins, fats and carbohydrates. Unfortunately, vitamin B12 is hard to find in foods of plant origin. Some sources of vegan food less rich in carbohydrates include dietary yeast, fortified almond milk (which contains only 1 g of carbohydrate / serving) and nori (purple algae, 0.5 g of carbohydrates).
Nevertheless, most plant foods that offer vitamin B12 contain a lot of carbs at the same time (you will blow 5 grams of carbohydrates to get your B12 ANR in yeast food), so Nelson suggests taking the vitamin through a vegan supplement. Look for one that provides 6-10mcg of methylcobalamin (a form of B12), as opposed to cyanocobalamin, which is absorbed more easily

DHA and EPA

These omega-3 fatty acids are building blocks of the body's cellular structures and help prevent cardiovascular disease. Fish oil is the most common source of DHA and EPA, but a good vegan source – and one that probably offers a better concentration of DHA – is an algae (it's there that these oily fish get their omega-3s anyway). By supplementing with seaweed oil, you effectively eliminate the medium-sized fish. Aim around 300 mg / day.

The iron

This mineral is the key ingredient of hemoglobin, which transports oxygen from the lungs to the rest of the body. When levels drop, hemoglobin drops, and energy and vitality sting the head. Hair and nails become fragile and fragile. If you have ever met a vegetarian who looks pale and regularly complains of exhaustion, his low iron content is often the cause.
Plant-based iron, called non-heme iron, is harder to absorb than heme iron, which is found in animal products. This is why iron levels can drop even when a herbal dieter eats iron-rich foods like Swiss chard, nuts and seeds. It is therefore wise for vegan keto consumers to add a vegan-based iron supplement to their diet. This doubles for women, who lose iron every month because of their periods. For women aged 19 to 50, 18 mg of iron a day are recommended.

The complete diet and food list of Keto Vegan

Vegan Keto Diet Recipes

Keto dieter vegan does not have to limit you to salads and smoothies. It is possible to taste more gourmet dishes by demonstrating a little creativity in how to prepare food. Liz MacDowell, consultant in holistic nutrition and ancient keto dieter, offers the following recipes, also available on her website meatfreeketo.com.

Vegan Chili Fish Tacos with Hemp Seed Sour Cream


For the "fish":

1 can of palm hearts drained, rinsed and chopped
2 tbsp. Tamari, soy sauce or liquid aminos
½ teaspoon of garlic powder
½ teaspoon Sriracha or chili paste
1 tablespoon of sesame oil

For sour cream with hemp seeds:

1 cup of shelled hemp seeds
¼ cup lemon juice
¼ cup of water
pinch of salt

fixings

Roman lettuce boats for taco shells
About a quarter cup of shredded purple cabbage
1 shallot shallot
kelp flakes to taste (optional)
juice of 1 lime

instructions

1. Add all sour cream ingredients to hemp seeds in a blender and mix until smooth. Add water if you want a smoother and creamier texture. Put aside.
2. Place a saucepan over low heat and pour in the sesame oil. Add the hearts of the palm mixture from step 1 and sauté until everything is hot and the excess liquid is absorbed (about 5 minutes).
3. Let the hearts cool a little, then assemble the tacos by first putting them in the lettuce trays, then in the cabbage, sour cream and green onions. Sprinkle kelp flakes (if desired) and finish with lime juice.

servings: 2 Calories per serving: 215 Proteins per serving: 11g Carbs per serving: 4g, Fat per serving: 16g

Vegan Keto Protein Brownies

ingredients

1 ½ cups lukewarm water
½ cup of peanut butter
¼ cup sugar substitute
2 cuillères de poudre de protéines à base de plantes
¼ tasse de poudre de cacao
2 c. À table de farine de noix de coco
2 c. À thé de poudre à pâte

Instructions

1. Préchauffer le four à 350 degrés et enduire une plaque à pâtisserie d'un aérosol de cuisson antiadhésif. Dans un bol, mélanger l'eau, le beurre d'arachide et le succédané de sucre.
2. Dans un autre bol, tamiser ensemble la poudre de protéine, le cacao, la farine de noix de coco et la levure chimique.
3. Mélangez les ingrédients secs aux ingrédients humides. Une pâte épaisse avec une texture ressemblant à un glaçage se formera.
4. Déposer la pâte dans le moule, lisser la surface et cuire au four pendant 40 à 45 minutes (vérifiez que cela est fait en insérant un couteau; il devrait en sortir propre). Laisser refroidir avant de servir.

Portions: 8 brownies, Calories par portion: 157, Protéines par portion: 12,5g, Glucides par portion: 4,2 g, Graisse par portion: 9g

Pain sandwich à faible teneur en glucides (sans soja, sans céréales et sans gluten)

Si vous perdez du pain en céto, ce substitut offre une grande partie de la saveur et de la texture de la vraie pâte sans les glucides ni le gluten.

ingredients

½ tasse de cosses de psyllium
3 c. À table de graines de lin moulues
1 cuillère à café de poudre à pâte
pincée de sel (ajoutez jusqu'à 1 c. à thé si vous utilisez du beurre d'arachide non salé)
1 tasse d'eau
½ tasse de beurre d'arachide (le beurre d'amande et de graines de tournesol convient également)

Instructions

1. Préchauffez le four à 350 degrés. Ajouter le psyllium, les graines de lin moulues, la poudre à pâte et le sel dans un bol à mélanger et fouetter jusqu'à ce que tout soit bien mélangé.
2. Ajoutez de l'eau au mélange et continuez à fouetter jusqu'à ce que toute l'eau soit absorbée. Incorporer le beurre de cacahuète jusqu'à ce que le mélange forme une pâte homogène.
3. Tapisser une plaque à pâtisserie de papier sulfurisé. Scoop des monticules de la pâte sur le papier et les aplatir dans des disques qui sont environ un quart de pouce d'épaisseur. Cuire au four 60 minutes.

Portions: 4 rouleaux, Calories par portion: 252 Protéines par portion: 9g, Glucides par portion: 4g, Graisse par portion: 12.5g

Vous voulez encore plus d'options de recettes? Ramasser Le livre de cuisine cétogène par Jimmy Moore. C’est la collection la plus complète de recettes de cétarie et de goût que nous avons rencontrées à ce jour.

The complete diet and food list of Keto Vegan | LIMITED TIME OFFER !
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