Vegan Keto: How Does It Work?

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that is promoted for its powerful effects on weight loss and overall health. The vegan keto diet is a plant-based version of the ketogenic diet. It is a very low-carbohydrate diet that avoids the intake of animal products.

The vegan keto diet is more restrictive than a standard keto diet or a regular vegan diet. It requires careful planning to ensure nutritional adequacy and can be challenging to stick to. This diet may offer health benefits such as rapid weight loss and a reduction in body fat, similar to the benefits of a vegan or keto diet. However, it also carries certain risks, including the possibility of developing nutritional deficiencies.

To implement the vegan keto diet correctly, one must limit total carbohydrate consumption, eliminate all animal products, eat plenty of low-carb vegetables, and get most of their calories from plant-based fats and proteins. This diet consists of roughly 70% fats, 25% protein, and 5% carbs, and requires the use of vegan keto-friendly foods.

Some examples of foods allowed on the vegan keto diet include:

- Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut

- Oils: Olive oil, nut oil, coconut oil, avocado oil

- Nuts and seeds: Almonds, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds

- Non-starchy vegetables: Leafy greens, zucchini, broccoli, cauliflower

- Vegan protein sources: Full-fat tofu, tempeh

- Avocados: Whole avocados, guacamole

Overall, the vegan keto diet can be a challenging but rewarding dietary approach for those passionate about animal rights and health. It requires careful planning and supplementation to ensure nutritional adequacy and avoid potential deficiencies.

What is a vegan keto diet?

A vegan keto diet is a plant-based version of the popular ketogenic diet. It is a very low-carbohydrate diet, with 5-10% of calories coming from carbohydrates. This equates to a maximum intake of 25-50 grams of carbohydrates per day for someone consuming 2,000 calories.

The keto diet is high in fats and contains adequate amounts of protein. On a standard keto diet, most of the fat intake comes from animal foods, which are high in fat and protein but low in carbohydrates. However, vegans do not consume animal products, so they must eat plenty of high-fat, plant-based foods to enter ketosis.

The vegan keto diet is more restrictive than a standard keto diet or a regular vegan diet. It is a challenge to balance the two approaches, as low-carb, high-fat meat, fish, and poultry are staples for keto dieters, but they do not work for vegans. Similarly, high-protein legumes and meat substitutes are go-to options for vegans, but their carb content is too high for keto adherents.

To follow a vegan keto diet, one must eliminate all meat, fish, dairy, eggs, and other animal products from their diet. Carbohydrate consumption should be limited to 35 grams or less per day. It is important to eat plenty of low-carb vegetables and get at least 70% of calories from plant-based fats. Around 25% of calories should come from plant-based proteins.

Some examples of foods that can be eaten on a vegan keto diet include:

• Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut
• Oils: Olive oil, nut oil, coconut oil, MCT oil, avocado oil
• Nuts and seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds
• Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter
• Non-starchy vegetables: Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms
• Vegan protein sources: Full-fat tofu, tempeh
• Vegan full-fat "dairy": Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese
• Avocados: Whole avocados, guacamole
• Berries: Blueberries, blackberries, raspberries, strawberries (in moderation)
• Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices

A vegan keto diet can offer some health benefits, such as weight loss and a reduction in body fat. It may also provide benefits to heart health, similar to a vegan diet. However, it is a highly restrictive diet that is not suitable for everyone. It carries certain risks, including the possibility of developing nutritional deficiencies.

Some people may experience adverse effects, such as headaches and fatigue, in the early stages of the diet. It is vital to plan a vegan keto diet carefully and take nutritional supplements to avoid deficiencies. Due to the restrictive nature of this diet, it is recommended that individuals consult a doctor before starting.

How does keto work for vegans?

The ketogenic diet is a high-fat, low-carb, moderate-protein diet. It is promoted for its powerful effects on weight loss and overall health. While it is often associated with animal foods, it can be adapted to fit plant-based meal plans, including vegan diets.

Vegan diets exclude all animal products, making it more difficult to eat low-carb. However, with careful planning, vegans can reap the potential benefits of a ketogenic diet.

To reach and maintain ketosis – a metabolic process in which the body burns fat for fuel instead of glucose – vegans can rely on high-fat, plant-based products like coconut oil, avocados, seeds, nuts, and vegan protein sources like tofu and tempeh.

Benefits

Several health benefits are associated with vegan and ketogenic diets. A review of 12 studies found that over 18 weeks, people who followed vegan diets lost an average of 5.5 pounds (2.52 kg) more than participants on non-vegetarian diets. Similarly, the keto diet is well known for its effectiveness in weight loss, blood sugar control, and reduced heart disease risk factors.

Downsides

The vegan keto diet is more restrictive than a standard keto diet or a regular vegan diet, so people should take extra care when planning meals. It may also be difficult to get enough protein on the vegan keto diet, and there is a risk of nutritional deficiencies.

Sample meal plan

Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut.

Lunch: Vegan cream and low-carb vegetable soup.

Dinner: Cauliflower rice stir-fry with tofu.

Breakfast: Tofu scramble with vegan cheese and avocado.

Lunch: Zucchini noodles with walnut pesto and vegan cheese.

Dinner: Vegan walnut chili with vegan cheese and sliced avocado.

What are the benefits of a vegan keto diet?

The vegan keto diet is a plant-based version of the popular ketogenic diet. A ketogenic diet is a very low-carbohydrate, high-fat, and moderate-protein diet. The vegan keto diet is one of the most restrictive diets, but it can be done while maintaining sanity, decreasing animal suffering, and improving health.

Health Benefits

The vegan keto diet has been linked to various health benefits, including:

• Weight loss: The keto diet is well-known for its effectiveness in weight loss. A study in 58 obese children and teens showed that participants following a ketogenic diet lost significantly more weight and fat mass than those on a low-calorie diet.
• Blood sugar control: The keto diet can help regulate blood sugar levels, which is beneficial for people with type 2 diabetes.
• Reduced heart disease risk: Both vegan and ketogenic diets have been associated with a lower risk of heart disease.
• Improved brain health: The ketogenic diet was originally developed as a treatment for epilepsy and is now being explored as a potential treatment for other neurological disorders like Alzheimer's and Parkinson's disease.
• Enhanced insulin sensitivity: The keto diet can improve insulin sensitivity, which is beneficial for people with type 2 diabetes and polycystic ovary syndrome.
• Treatment of various health conditions: The keto diet has been found to aid in the treatment of certain types of cancer, Parkinson's disease, and Alzheimer's disease.

Environmental Benefits

In addition to the health benefits, the vegan keto diet can also have a positive impact on the environment by reducing animal suffering and promoting sustainable food choices.

Food Choices

The vegan keto diet consists of roughly 70% fats, 25% protein, and 5% carbs. Here are some of the food choices that fit within the vegan keto diet:

• Plant-based fats: Coconut oil, olive oil, avocado oil, MCT oil, and red palm oil.
• Vegan proteins: Tofu, tempeh, seitan, vegan "meats" (made from wheat gluten or soy), nuts, and seeds.
• Low-carb vegetables: Leafy greens, broccoli, cauliflower, zucchini, mushrooms, and avocado.
• Dairy alternatives: Unsweetened coconut-based yogurt, coconut cream, and vegan cheeses.
• Sweeteners: Stevia, erythritol, and monk fruit.

Potential Drawbacks

While the vegan keto diet offers several benefits, it also has some potential drawbacks and side effects:

• Restrictive nature: The diet is highly restrictive, eliminating many food groups, and may be challenging to stick to in the long term.
• Nutritional deficiencies: Vegan diets can be low in essential nutrients like vitamin B12, vitamin D, omega-3 fats, and iron. It is important for those following the vegan keto diet to carefully plan their meals and consider taking supplements to ensure adequate nutrient intake.
• Keto flu: Transitioning to a ketogenic diet can cause side effects like difficulty concentrating, stomach upset, nausea, and diarrhea.
• Not suitable for everyone: The vegan keto diet may not be appropriate for certain groups, such as pregnant or breastfeeding women, athletes, or individuals with eating disorders or specific medical conditions.

Overall, the vegan keto diet can offer health and environmental benefits, but it requires careful planning and may not be suitable for everyone. It is important to consult a healthcare professional before starting any restrictive diet to ensure it is safe and appropriate for your individual needs.

What foods can vegans eat on keto?

The vegan ketogenic diet is one of the most restrictive diets, but it can be done while maintaining your sanity, decreasing animal suffering, and improving your health.

To implement the diet correctly, follow these rules:

• Limit your total carbohydrate consumption to 35 grams or less per day.
• Eliminate all meat, fish, dairy, eggs, and other animal products from your diet.
• Eat plenty of low-carb vegetables.
• Get at least 70% of your calories from plant-based fats.
• Consume around 25% of your calories from plant-based proteins.
• Supplement with nutrients that you may not be getting enough of (e.g., vitamins D3, B12, & B6, DHA & EPA, iron, zinc, and taurine).
• Vegan "meats": tempeh, tofu, seitan, and other high-protein, low-carb vegan "meats".
• Mushrooms: shiitake, king oyster, lion's mane, etc.
• Leafy greens: spinach, kale, etc.
• Above-ground vegetables: broccoli, cauliflower, zucchini, etc.
• High-fat dairy alternatives: unsweetened coconut-based yogurt, coconut cream, vegan cheeses, etc.
• Nuts and seeds: pistachios, almonds, sunflower seeds, pumpkin seeds, etc.
• Avocado and berries: raspberries, blackberries, and other low-glycemic impact berries.
• Fermented foods: Natto, sauerkraut, kimchi, etc.
• Sea vegetables: dulse, bladderwrack, kelp, etc.
• Sweeteners: stevia, erythritol, monk fruit, and other low-carb sweeteners.
• Other fats: coconut oil, olive oil, MCT oil, avocado oil, etc.
• Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut.
• Lunch: Vegan cream and low-carb vegetable soup.
• Dinner: Cauliflower rice stir-fry with tofu.
• Breakfast: Tofu scramble with vegan cheese and avocado.
• Lunch: Zucchini noodles with walnut pesto and vegan cheese.
• Dinner: Vegan walnut chili with vegan cheese and sliced avocado.
• Breakfast: Chia pudding made with full-fat coconut milk topped with sliced almonds.
• Lunch: Creamy coconut and cauliflower soup.
• Dinner: Shirataki noodles with mushrooms and vegan Alfredo sauce.

What are the downsides of a vegan keto diet?

A vegan keto diet is a highly restrictive diet that is not suitable for everyone. The diet carries certain risks, including the possibility of developing nutritional deficiencies. Some people may also experience adverse effects, such as headaches and fatigue, in the early stages.

• Nutritional deficiencies: The vegan keto diet is more restrictive than a standard keto or vegan diet, so people should take extra care when planning meals. It may be difficult for vegan keto dieters to meet their micronutrient needs through food alone, and they may need to take supplements to prevent deficiencies.
• Weight loss may not be sustainable: While people on a vegan keto diet may experience weight loss, this may be due to a change in diet rather than the keto aspect specifically. A study comparing a low-fat diet to a keto diet found that while participants lost more weight on the keto diet, more than half of the weight loss was due to water and muscle loss rather than fat loss.
• Reduced energy during workouts: Some people may experience reduced energy during workouts on a vegan keto diet, as the body takes time to adjust to using ketones for energy instead of glucose.
• Not suitable for everyone: The vegan keto diet is not suitable for those with type 1 diabetes, pregnant or breastfeeding women, athletes, or those with eating disorders or a history of disordered eating.
• Potential health risks: The keto diet has been associated with increased levels of "bad" LDL cholesterol and triglycerides, which can increase the risk of heart disease. Long-term adherence to low-carb, high-protein diets has also been linked to an increased risk of premature death, including from cancer and heart disease.
• Challenges in planning meals: Combining a vegan diet with a keto diet can be challenging as many plant-based protein sources are carb-protein blends. It may be difficult to find enough low-carb vegan protein sources to meet daily requirements without relying heavily on supplements.
• Adverse side effects during the transition: Transitioning to a keto diet can be difficult, and people may experience a period of "keto flu" with symptoms such as nausea, diarrhoea, and difficulty concentrating.

Frequently asked questions