Plant-Based Keto: A Guide To This Unique Diet

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that has been used since the 1920s to treat epilepsy. More recently, it has become a popular weight-loss strategy. While the keto diet is typically associated with animal products, it can be adapted to fit plant-based meal plans. A plant-based keto diet focuses on high-fat, plant-based foods such as nuts, seeds, avocados, and coconut, as well as plant-based proteins like tofu and tempeh. This diet offers benefits such as weight loss, improved energy levels, better brain health, and stable blood sugar. However, it is more restrictive than a typical vegan diet and may require careful planning and supplementation to ensure adequate nutrient intake.

High-fat foods

A plant-based ketogenic diet is a low-carb, high-fat, and moderate protein eating plan. To follow this diet, you should obtain your fat from plant-based sources such as avocados, coconuts, and olives.

Oils

• Olive oil
• Nut oil
• Coconut oil
• Avocado oil
• MCT oil

Nuts and seeds

• Almonds
• Brazil nuts
• Walnuts
• Hemp seeds
• Chia seeds
• Macadamia nuts
• Pumpkin seeds
• Peanuts
• Sunflower seeds
• Cashews

Nut and seed butters

• Peanut butter
• Almond butter
• Sunflower butter
• Cashew butter

Non-starchy vegetables

• Avocados
• Olives
• Leafy greens (e.g. spinach, kale, collard greens)
• Brussels sprouts
• Zucchini
• Broccoli
• Cauliflower
• Peppers
• Mushrooms

Vegan full-fat "dairy"

• Coconut yogurt
• Vegan butter
• Cashew cheese
• Vegan cream cheese

Berries

• Blueberries
• Blackberries
• Raspberries
• Strawberries

Low-carb foods

A plant-based keto diet is a low-carb, high-fat, and moderate-protein eating plan. The diet is designed to shift your body from burning sugar in the form of glucose for fuel to burning fat in the form of ketones. Generally, 60-75% of your calories should come from fat, 15-30% from protein, and 5-15% from carbohydrates.

Non-Starchy Vegetables

Dark leafy greens, such as spinach, kale, and Swiss chard, are excellent choices as they are packed with vitamins and minerals while being low in carbs. Other non-starchy vegetables that are suitable include zucchini, broccoli, cauliflower, peppers, mushrooms, asparagus, celery, bok choy, cabbage, Brussels sprouts, and lettuce.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are high in healthy fats and low in net carbs. They also contain fiber, which can aid in feeling full and naturally lower calorie intake.

Nuts and Seeds

Nuts and seeds are healthy choices that provide a good source of fat and are low in carbs. Examples include almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds, and sunflower seeds.

Vegan Full-Fat "Dairy"

Vegan alternatives to dairy products, such as coconut yogurt, vegan butter, cashew cheese, and vegan cream cheese, can be included in a plant-based keto diet. These options provide healthy fats and are low in carbs.

Oils

Oils such as olive oil, nut oil, coconut oil, MCT oil, avocado oil, and butter are pure fat sources and contain no carbs. They are excellent for cooking or adding to dishes.

Berries

While most fruits are too high in carbs, berries are an exception. Strawberries, blueberries, raspberries, and blackberries can be enjoyed in moderation as they are low in carbs and high in fiber.

Weight loss

The ketogenic diet is well-known for its ability to induce weight loss. This is true of plant-based keto diets, too. However, it's important to note that this weight loss is largely due to calorie restriction, as it can be challenging to meet energy needs with limited carbohydrates and lean proteins.

Indeed, some studies have shown that a keto diet leads to greater weight loss than a low-fat diet. However, this weight loss may be mostly water weight, as keto diets deplete glycogen stores in the muscles and liver, which have multiple water molecules attached.

It's also worth noting that the weight loss achieved on a keto diet may not be sustainable. Keto diets are often unsustainable and can be challenging to stick to long-term due to their restrictive nature. In contrast, a plant-based diet may result in slower weight loss initially, but it is more sustainable and has additional health benefits.

Plant-based diets are typically more nutrient-dense and lower in calories than animal-based diets. They are also high in fiber, which helps with weight loss by increasing feelings of fullness and reducing cravings and portion sizes.

Additionally, a plant-based keto diet may be beneficial for weight management in the long term. By focusing on heart-healthy fats, this type of diet can help lower weight and triglycerides, as well as blood sugar spikes after meals.

However, it's important to consult with a healthcare professional before starting any new diet, especially a restrictive one like keto, to ensure it is safe and appropriate for your individual needs.

Health benefits

A plant-based ketogenic diet has many health benefits, especially when compared to a traditional ketogenic diet.

Weight Loss

Some research has shown that people who follow a ketogenic diet lose more weight than those on a traditional calorie-reduced diet. This is due to the calorie restriction of the diet, as it can be hard to meet energy needs with lean proteins and limited carbohydrates.

Lower Triglycerides

Triglycerides are a form of blood lipid. Consuming fewer carbohydrates turns down the production of blood triglycerides, thereby reducing cholesterol levels.

Lower Blood Sugar

A reduced carbohydrate diet may lead to lower post-meal blood sugar readings. This may be especially beneficial for people with diabetes.

Higher Fibre Intake

A well-planned plant-based keto diet provides a higher fibre content than a traditional keto diet, which relies heavily on animal products and has no fibre. This can relieve some of the gastrointestinal issues, such as constipation, that often accompany a traditional keto diet.

Heart Health

Plant-based keto diets have been shown to reduce heart disease risk factors, including high triglycerides, blood pressure, and "bad" LDL cholesterol.

Brain Health

The ketogenic diet has been used as a treatment for epilepsy and other disorders of the brain and nervous system.

Energy Levels

A plant-based keto diet can help improve energy levels and reduce inflammation in the body.

Blood Sugar Control

The keto diet is well-known for its effectiveness in blood sugar control, which can be beneficial for people with diabetes or prediabetes.

Stable Blood Sugar

Stable blood sugar can help prevent diabetes and other major health problems.

Other Benefits

A plant-based keto diet may also provide other health benefits, such as improved brain function and reduced inflammation.

Meal ideas

The plant-based keto diet is a low-carb, high-fat, and moderate protein eating plan. It is a more vegetarian-friendly version of the traditional keto diet, which is usually heavy on meats and animal products. Here are some meal ideas and foods to include in your plant-based keto diet:

Breakfast Ideas:

• Chia seed pudding with protein powder or protein pancakes made from eggs and protein powder
• Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut
• Tofu scramble with vegan cheese and avocado
• Chia pudding made with full-fat coconut milk topped with sliced almonds
• Full-fat coconut yogurt topped with nuts, seeds, and unsweetened shredded coconut
• Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder, and vegan protein powder

Lunch Ideas:

• Large salad with avocado, vegetables, seeds, and nuts or an egg omelet with herbed goat cheese and pesto
• Zucchini noodles with walnut pesto and vegan cheese
• Creamy coconut and cauliflower soup
• Vegetable and tofu salad with avocado dressing
• Large green salad with tempeh, avocado, vegan cheese, non-starchy vegetables, and pumpkin seeds

Dinner Ideas:

• Cauliflower rice stir-fry with tofu
• Vegan walnut chili with vegan cheese and sliced avocado
• Shirataki noodles with mushrooms and vegan Alfredo sauce
• Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese
• Eggplant lasagna made with vegan cheese
• Cauliflower fried rice
• Vegan cauliflower mac and cheese

Snack Ideas:

• Sliced cucumber with paprika cream cheese dip or cottage cheese with sunflower seeds
• Coconut fat bombs (high-fat snacks made with coconut butter, coconut oil, and shredded coconut)
• Nut and coconut bars
• Trail mix with mixed nuts, seeds, and unsweetened coconut
• Roasted pumpkin seeds
• Celery sticks topped with almond butter
• Olives stuffed with vegan cheese
• Guacamole and sliced bell pepper

Foods to 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, peanuts, sunflower seeds, cashews
• Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter
• Non-starchy vegetables: Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms, bok choy, Swiss chard, asparagus, celery, spinach, cabbage, kale, Brussels sprouts, lettuces
• 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

Frequently asked questions