Vegan Ketosis: Achieving It And Staying Healthy

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that has been linked to weight loss and improved health. While it is often associated with animal foods, it can be adapted to fit vegan diets. Vegan diets exclude all animal products, which tend to be high in carbohydrates, so it is more challenging for vegans to enter ketosis. However, with careful planning, it is possible to achieve ketosis on a vegan diet.

High-fat, plant-based products

A vegan keto diet is a high-fat, low-carbohydrate, and moderate-protein diet that is based only on plant foods. A vegan keto diet typically consists of 70-80% fat, 15-30% protein, and 5% carbohydrates.

Avocados

Avocados are a great source of healthy fats and essential vitamins and minerals. They are a good source of potassium, which can be hard to get on a keto diet. Avocados also help balance blood sugar, support healthy ageing, and improve heart health.

Coconut Oil

Coconut oil is a natural source of medium-chain triglycerides (MCTs), which are easily absorbed and turned into energy. Many people use MCTs to help with the transition into ketosis.

Olives and Olive Oil

Olives and olive oil are a healthy fat-filled staple that has been consumed for millennia. Olives contain vitamin E, along with compounds that reduce inflammation and associated diseases, including heart disease, osteoporosis, and cancer. Olive oil contains 11% polyunsaturated fatty acids (PUFAs), so it is recommended to heat it as little as possible, as when exposed to heat, PUFAs form toxic compounds.

Full-Fat Coconut Milk

Full-fat coconut milk is another good source of healthy fats. However, nuts should be limited as they can contain high levels of plant toxins and antinutrients, especially oxalate, which contributes to numerous health issues.

High-Quality Protein

Although animal foods are the only foods that contain all nine essential amino acids, non-meat sources can provide most of your protein needs. Canned black soybeans and sunflower seed butter are good sources of protein on a vegan keto diet.

Micronutrient deficiencies

Micronutrients are essential for our bodies' daily functions. Eating a balanced diet full of whole foods should provide adequate amounts of most micronutrients. However, a ketogenic diet restricts many food groups that vegans rely on, such as whole grains and starchy vegetables, and it can be challenging to meet micronutrient needs through food alone.

A vegan keto diet may result in deficiencies in several micronutrients, including:

• Vitamin B12: Vitamin B12 is primarily found in animal-based products, so vegans following a keto diet may be at risk of deficiency. Vitamin B12 is essential for neurological health, and a deficiency can lead to serious health problems such as beriberi and Wernicke-Korsakoff syndrome.
• Zinc: Vegan keto diets may be low in zinc, which is important for immune function, wound healing, and protein synthesis.
• Calcium: Calcium is crucial for bone health, muscle contraction, blood clotting, and enzyme activation. A deficiency can lead to neuromuscular and cardiovascular issues, including tetany, rickets, and osteoporosis.
• Selenium: Selenium is a micronutrient that acts as an antioxidant, helping to protect the body from damage caused by free radicals. A vegan keto diet may be deficient in selenium.
• Vitamin D: Vitamin D is important for bone health and immune function. It can be challenging to obtain sufficient vitamin D on a vegan keto diet, as it is primarily found in animal-based foods and sunlight.
• Vitamin E: Vitamin E is a fat-soluble vitamin with antioxidant properties. It is essential for maintaining the health of cell membranes. A vegan keto diet may be deficient in vitamin E if sufficient plant-based sources, such as plant oils, nuts, and seeds, are not included.
• Vitamin K: Vitamin K is important for blood clotting and bone health. While it can be found in plant-based sources like leafy greens, it is more abundant in animal-based foods.
• Omega-3 fatty acids: Omega-3 fats are important for heart health and brain function. They are primarily found in fatty fish and plant sources like flaxseeds and walnuts, which may be limited on a vegan keto diet.
• Iron: Iron is essential for transporting oxygen in the blood and maintaining energy levels. Vegan keto diets may be low in iron, especially if plant-based sources like legumes and tofu are not included.

To avoid micronutrient deficiencies on a vegan keto diet, it is crucial to include a variety of nutrient-dense foods and consider supplementing with high-quality vitamins and minerals. Eating fortified foods, focusing on whole foods, and enhancing nutrient availability through methods like fermenting and sprouting can also help ensure adequate micronutrient intake.

Weight loss

A vegan keto diet is a highly restrictive way of eating that combines a plant-based diet with an extremely low intake of carbohydrates. The diet is high in fat, contains adequate amounts of protein, and does not include any animal products.

The main aim of the keto diet is to achieve a state of ketosis, where the body runs out of glucose and turns to burning fat reserves for energy. This metabolic state can be reached by reducing your carb intake to 20 to 50 grams per day, or by fasting.

The vegan keto diet is a challenging one to follow, as it requires careful planning to ensure you're getting the right nutrients. It is also very restrictive, which can increase the risk of nutrient deficiencies and impact your mental health.

However, if followed correctly, the vegan keto diet can offer similar benefits to a traditional keto diet, including weight loss. A 2014 study found that those following a low-carb vegan diet experienced more significant weight loss and reductions in low-density lipoprotein (LDL) cholesterol, a risk factor for heart disease.

To achieve weight loss on a vegan keto diet, it's important to focus on eating high-fat, plant-based foods and reducing your carb intake. Here are some tips to help you get started:

• Eat more healthy fats: Avocados, coconut products, nuts, and seeds are all great sources of healthy fats on a vegan keto diet. Oils such as olive oil, avocado oil, and coconut oil are also recommended.
• Add high-quality protein: While animal products are the only complete source of protein, you can still get most of your protein needs from plant-based sources. Tofu, tempeh, and other processed soybean products are good options.
• Supplement your diet: Since the vegan keto diet restricts many foods, you may need to take supplements to ensure you're getting enough essential vitamins and minerals. Vitamin B12, vitamin D, vitamin K2, zinc, and omega-3 fats are some of the nutrients that may be lacking.
• Choose low-carb vegetables: When it comes to vegetables, above-ground veggies are generally lower in carbs than root vegetables. Spinach, broccoli rabe, green peppers, leafy greens, zucchini, cauliflower, and broccoli are all good choices.
• Limit high-carb foods: Fruits, grains, beans, legumes, and starchy vegetables are all high in carbs and should be limited or avoided on a vegan keto diet.
• Try intermittent fasting: Combining the vegan keto diet with intermittent fasting can help you achieve ketosis faster and burn fat more efficiently. Try eating only during an 8-hour window each day, or fasting for a longer period once or twice a week.

Remember to always consult your doctor or a qualified health professional before starting any new diet, especially one as restrictive as the vegan keto diet.

Health benefits

A vegan keto diet is a plant-based version of the popular ketogenic diet. It is a very low-carbohydrate diet, with people following this diet getting most of their energy from fats and proteins.

The health benefits of a vegan keto diet are similar to those of a regular keto diet and a vegan diet. These include:

Weight Loss

A vegan keto diet can lead to rapid weight loss. A study involving children and adolescents with obesity found that the keto diet resulted in reductions in fat mass, waist circumference, and fasting insulin levels.

Reduced Risk of Chronic Diseases

A vegan keto diet may help reduce the risk of developing several chronic diseases, including:

• Heart disease: A vegan keto diet may improve risk factors for heart disease, such as lowering low-density lipoprotein (LDL) cholesterol.
• Type 2 diabetes: A vegan keto diet may help lower the risk of developing type 2 diabetes.
• Cancer: A vegan diet has been linked to a reduced risk of developing certain types of cancer.
• Alzheimer's and Parkinson's: The keto diet is prescribed as a treatment for seizures in children with epilepsy, and scientists are considering its potential for treating other neurological disorders like Alzheimer's and Parkinson's.

Improved Gut Health

Ketogenic diets have been shown to have a positive impact on the gut microbiome.

Better Appetite Control

The keto diet has been linked to improved appetite control, as ketones circulating in the blood reduce appetite.

Boosted Longevity

A review of multiple studies revealed that vegan diets can boost longevity and protect against cardiovascular problems.

Improved Blood Lipid Profile

A vegan keto diet can lead to improved blood lipid levels and insulin sensitivity.

Reduced Inflammation

The keto diet has been associated with reduced inflammation in the body.

Improved Skin, Hair, and Nails

Following a high-fat, low-carb diet can help maintain healthy skin, hair, and nails.

Therapeutic Benefits for Other Diseases

The keto diet has also been found to have therapeutic benefits for diseases such as polycystic ovary syndrome (PCOS), cardiovascular diseases, and neurological diseases.

Meal planning

Step 1: Understanding Macronutrient Ratios

The vegan keto diet typically consists of about 70-80% fat, 15-30% protein, and only 5-10% carbohydrates. This means that carbohydrates should be limited to 20-50 grams per day for most people. To achieve this, it is recommended to start with 50 grams per day and gradually reduce it to 20 grams as you adjust.

Step 2: Choosing the Right Foods

Foods to Include

When planning your meals, focus on including plenty of low-carb, nutrient-dense foods. Here are some food groups to consider:

• Non-starchy vegetables: Leafy greens, zucchini, broccoli, cauliflower, peppers, mushrooms, etc.
• Plant-based proteins: Tempeh, natto, nutritional yeast, spirulina, nuts, and seeds.
• Healthy plant-based fats: Avocados, coconut milk, coconut oil, olive oil, nut oils, etc.
• Low-carb fruits: Avocado, berries (such as strawberries, raspberries, blueberries, and blackberries) in moderation.

Foods to Avoid

To stay within the carbohydrate limit, there are several food groups that should be avoided or limited:

• High-carb fruits: All fruits except avocado and berries.
• Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas, etc.
• Grains and starches: Cereal, bread, baked goods, rice, pasta, etc.
• Legumes: Black beans, chickpeas, kidney beans, etc.
• Sugary foods and drinks: Sweetened tea, soda, juice, smoothies, sports drinks, etc.
• Processed and packaged foods: These often contain hidden sugars and carbohydrates.

Step 3: Meeting Micronutrient Needs

A vegan keto diet can be restrictive, so it's important to plan meals that provide a good balance of essential vitamins and minerals. Some key nutrients to focus on include:

• Vitamin D: Found in mushrooms grown under UV light or obtained through sun exposure. Supplementation may be necessary.
• Vitamin B2 (Riboflavin): While present in plants, it is less abundant and harder to absorb. Include plant sources like almonds, avocado, and nutritional yeast, but consider supplementation.
• Calcium: Include calcium-rich foods like unsweetened almond milk and fortified mineral waters.
• Iron: Found in unsweetened almond milk, spinach, and tofu. However, phytic acid in nuts and seeds can reduce iron absorption, so vary your sources.
• Iodine: Increase iodine intake by consuming iodized salt or consider taking an iodine supplement.
• Zinc: Include zinc-rich foods like unsweetened almond milk, pumpkin seeds, and cashews. Germinating nuts and seeds can improve zinc absorption.
• Selenium: Include selenium-rich foods like Brazil nuts, sunflower seeds, and spinach.
• Vitamin B12: Fortified foods like nutritional yeast, unsweetened almond milk, and tofu are good sources. Vitamin B12 supplements are also recommended.

Step 4: Sample Meal Plan

• Breakfast: Chia seed pudding with raspberries and walnuts, coconut milk yogurt with almond butter and berries, almond flour pancakes with flax seed eggs, vegan protein smoothie.
• Lunch: Tofu tacos on low-carb wraps, kale salad with blueberries and hemp seed pesto, arugula salad with almonds and tempeh, spinach salad with avocado and pumpkin seeds.
• Dinner: Zucchini noodles with avocado sauce, vegan cauliflower mac and cheese, zucchini noodles with nutritional yeast and vegan cheese, cauliflower rice and tofu, tofu coconut curry.
• Snacks: Celery with almond butter, guacamole with almond flour crackers, avocado chocolate mousse, nuts and seeds trail mix, guacamole with bell pepper slices, energy balls with almond butter.

Frequently asked questions