Vegan Ketogenic Diet: A Healthy, Sustainable Weight Loss Approach

The vegan ketogenic diet is one of the most restrictive diets to follow, but it is possible to do so while maintaining your sanity, decreasing animal suffering, and improving your health. 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. A vegan ketogenic diet combines plant-based eating with an extremely low carbohydrate intake. To follow a vegan ketogenic diet, you must 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, and get most of your calories from plant-based fats and proteins.

What to eat

A vegan keto diet is a high-fat, low-carbohydrate, and moderate-protein diet based only on plant foods. It is one of the most restrictive diets, but it is possible to pull it off while maintaining your sanity, decreasing animal suffering, and improving your health.

• Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut, and coconut oil.
• Oils: Olive oil, nut oil, avocado oil, MCT oil, and red palm oil.
• Nuts and seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds, and sunflower seeds.
• Nut and seed butter: Peanut butter, almond butter, sunflower butter, and cashew butter.
• Non-starchy vegetables: Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, and mushrooms.
• Vegan protein sources: Full-fat tofu, tempeh, and seitan.
• Vegan full-fat "dairy": Coconut yogurt, vegan butter, cashew cheese, and vegan cream cheese.
• Avocados: Whole avocados and guacamole.
• Berries: Blueberries, blackberries, raspberries, and strawberries can be enjoyed in moderation.
• Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, and spices.
• Vegan meats: Plant-based meat, egg, and dairy alternatives.
• Vegan eggs: Flaxseed meal, silken tofu, baking soda and vinegar, The Vegg, and Follow Your Heart's VeganEgg.
• Vegan dairy: Coconut milk, coconut cream, vegan butter, vegan cheese, vegan soft cheese, and nut-based yogurt.

What not to eat

A vegan keto diet is one of the most restrictive diets, but it is possible to pull it off while maintaining your sanity and improving your health. Here is a list of foods that you should avoid on a vegan keto diet:

• Meat: Beef, pork, lamb, beef stock, and gelatin.
• Poultry: Chicken, turkey, and chicken stock.
• Dairy: Milk, butter, yogurt, and whey protein.
• Seafood: Fish, shrimp, clams, and mussels.
• High-carb foods: Fruits (except berries), legumes, grains, and starchy vegetables.
• Sugary foods and drinks: Soda, juice, smoothies, sweets, and chocolate.
• Alcoholic drinks: Beer, liquors, and wines.
• Processed foods: Packaged and highly processed foods.

The benefits

Benefits of a Vegan Ketogenic Diet

A vegan ketogenic diet combines a plant-based diet with an extremely low-carb intake. This diet is one of the most restrictive diets but can be pulled off while maintaining sanity, decreasing animal suffering, and improving health.

Weight Loss

A vegan ketogenic diet can promote rapid 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.

Lower Risk of Chronic Conditions

Following a vegan diet has been shown to lower the risk of chronic health conditions such as heart disease, diabetes, and certain cancers. A 2022 review of multiple studies published in Current Nutrition Reports revealed that vegan diets can reduce the risk of developing several types of cancer.

Improved Blood Sugar Control

The keto diet is well-known for its effectiveness in blood sugar control. A study in the Annals of Internal Medicine showed that a ketogenic diet controlled blood sugar more effectively than a more standard, low-calorie diet that was high in carbs.

Reduced Heart Disease Risk Factors

Both vegan and ketogenic diets have been linked to a reduced risk of heart disease. Ketogenic diets have also been shown to reduce heart disease risk factors, including high triglycerides, blood pressure, and "bad" LDL cholesterol.

Enhanced Brain Health

The ketogenic diet has been credited for promoting brain health and has been considered a potential treatment for neurological disorders like Alzheimer's and Parkinson's disease.

Treatment of Various Health Conditions

The ketogenic diet has been found to aid in the treatment of various health conditions, including polycystic ovary syndrome, type 2 diabetes, certain types of cancer, Parkinson's disease, and Alzheimer's disease.

Environmental Benefits

A vegan ketogenic diet can also have positive environmental impacts by reducing animal suffering and addressing climate change concerns.

The downsides

Downsides of a Vegan Ketogenic Diet

A vegan ketogenic diet is a challenging dietary lifestyle to follow for several reasons. Here are some of the downsides to consider:

Restrictive Nature and Limited Food Choices

The vegan keto diet is highly restrictive as it combines the principles of veganism, which excludes all animal products, with the low-carb, high-fat ketogenic diet. This dual restriction can make it difficult to get enough protein and essential nutrients. The diet requires careful planning to ensure adequate nutrition, and many familiar vegan foods, such as grains, starchy vegetables, and fruits, are limited or eliminated. This lack of variety may make the diet challenging to sustain in the long term.

Potential Nutritional Deficiencies

The vegan keto diet carries a risk of nutritional deficiencies since many of the restricted foods are rich in essential vitamins and minerals. Vegan diets are already prone to being low in certain nutrients, and the additional restrictions of the keto diet can exacerbate this issue. Vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron, and calcium are some of the nutrients that may be lacking. Supplementation and careful meal planning are critical to prevent potential deficiencies.

Energy Level and Exercise Performance

Reducing carbohydrate intake significantly can lead to a drop in energy levels, making it challenging to maintain exercise routines. Some people may experience fatigue and decreased performance during workouts. Additionally, long-term adherence to low-carb, high-protein diets has been linked to an increased risk of premature death, including from cancer and heart disease.

Digestive and Bowel Issues

Carbohydrates are an important source of dietary fiber, which aids digestion and promotes regular bowel movements. The low-carb nature of the vegan keto diet may cause digestive issues and strained bowel movements.

Health Risks

There is evidence suggesting that the high-fat nature of the vegan keto diet may increase the risk of heart disease. Additionally, this type of diet may not be suitable for everyone, including individuals with type 1 diabetes, pregnant or breastfeeding women, athletes, or those with eating disorders or a history of disordered eating. It is crucial to consult a healthcare professional before starting this or any other restrictive diet.

A sample meal plan

A Sample Vegan Keto Meal Plan

Monday

• Breakfast: Chia seed pudding with raspberries and walnuts
• Lunch: Tofu tacos on low-carb wraps
• Dinner: Zucchini noodles with avocado sauce
• Snack: Celery with almond butter

Tuesday

• Breakfast: Tofu scramble with olive oil and mushrooms
• Lunch: Kale salad with blueberries and hemp seed pesto
• Dinner: Vegan cauliflower mac and cheese
• Snack: Guacamole with almond flour crackers

Wednesday

• Breakfast: Smoothie with full-fat coconut milk and low-carb vegan protein powder
• Lunch: Arugula salad with almonds, tomatoes, and tempeh
• Dinner: Zucchini noodles with nutritional yeast, olives, and vegan cheese
• Snack: Avocado chocolate mousse

Thursday

• Breakfast: Coconut milk yoghurt with almond butter and raspberries
• Lunch: Spinach salad with avocado, pumpkin seeds, and vegan cheese
• Dinner: Cauliflower rice and tofu
• Snack: Nuts, seeds, and coconut trail mix

Friday

• Breakfast: Almond flour pancakes with flax seed eggs
• Lunch: Tofu coconut curry
• Dinner: Mashed cauliflower with garlic and roasted asparagus in vegan butter
• Snack: Guacamole with slices of bell pepper

Saturday

• Breakfast: Vegan protein smoothie with coconut cream
• Lunch: Nachos with low-carb crackers, cashew cheese, guacamole, and tomatoes
• Dinner: Broccoli and tofu with vegan butter
• Snack: Energy balls with almond butter, maple syrup, and coconut flour

Sunday

• Breakfast: Chia seed pudding with raspberries and almond butter
• Lunch: Spinach salad with avocado, tomato, and olive oil
• Dinner: Tempeh and roasted cauliflower
• Snack: Coconut milk yoghurt with hemp seeds

Frequently asked questions