Vegan Keto: Getting Started And Staying On Track

The 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 protein.

The vegan keto diet is more restrictive than a standard keto or vegan diet, so extra care must be taken when planning meals. It is high in fats, contains adequate amounts of protein, and does not include any animal products.

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).

What to eat on a vegan keto diet

A vegan keto diet is a very restrictive diet, but it is possible to pull it off while reaping the health benefits of both vegan and ketogenic diets. Here are some food groups that you can eat on a vegan keto diet:

• Coconut products: Full-fat coconut milk, coconut cream, and unsweetened coconut.
• Oils: Olive oil, nut oil, coconut oil, MCT oil, and avocado oil.
• Nuts and seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds, and nut butter.
• Non-starchy vegetables: Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, and mushrooms.
• Vegan protein sources: Full-fat tofu and tempeh.
• 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, consumed in moderation.
• Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, and spices.

What not to eat on a vegan keto diet

A vegan keto diet is a highly restrictive way of eating, and it requires careful planning to ensure you don't become nutritionally deficient. Here is a list of foods to avoid when following a vegan keto diet:

Grains

Wheat, corn, rice, and cereal are all off the menu when following a vegan keto diet. These foods are high in carbohydrates and will quickly tip you out of the ketosis state.

Legumes

Beans, lentils, and peas are a great source of plant-based protein, but they are also high in carbs. This includes chickpeas, kidney beans, and black beans.

Fruits

Most fruits are not allowed on a vegan keto diet due to their high natural sugar content. However, small portions of certain fruits, such as berries, are allowed. Strawberries, raspberries, and blackberries are good choices as they are lower in net carbs due to their high fibre content.

Tubers

Potatoes and yams are examples of tubers, which are starchy vegetables that are high in carbohydrates and should be avoided on a vegan keto diet.

Sugar

Honey, agave, and maple syrup are all natural sweeteners that should be avoided due to their high sugar content.

High-Carb Alcoholic Beverages

Beer, sweetened cocktails, and wine are all high in carbohydrates and should be limited or avoided.

Highly Processed Foods

It is best to limit packaged and processed foods and focus on eating whole, unprocessed foods. Many processed foods contain added sugars and carbohydrates that are not suitable for a vegan keto diet.

Starchy Vegetables

While non-starchy vegetables like leafy greens, zucchini, and broccoli are allowed on a vegan keto diet, starchy vegetables like potatoes, sweet potatoes, winter squash, beets, and peas should be avoided due to their high carbohydrate content.

How to get enough protein on a vegan keto diet

The vegan keto diet is a highly restrictive diet that combines the high-fat, low-carb ketogenic diet with a vegan diet that excludes all animal products. While it may be challenging to get enough protein on this diet, it is possible and can be achieved without the use of protein powders or mock meats. Here are some tips to ensure you're getting adequate protein on a vegan keto diet:

Determine Your Protein Needs

First, it's important to determine how much protein you need each day. This will depend on your lean muscle mass, activity levels, and fitness goals. You can use a fitness app or keto calculator to estimate your daily protein requirements. As a general guideline, aim for a minimum of around 70 grams of protein per day to ensure your basic needs are met and to account for the lower bioavailability of plant-based proteins.

Choose High-Protein Vegan Foods

To meet your protein needs on a vegan keto diet, focus on including the following whole foods in your meals:

• Hemp seeds: 10g protein and 0g net carbs per 3 tablespoons
• Nutritional yeast: 8g protein and 1g net carb per 2 tablespoons
• Tofu (firm): 9g protein and 1.9g net carbs per 3 ounces/85 grams
• Tempeh: 19g protein and 4g net carbs per 3.5 ounces/100 grams
• Seitan: 20g protein and 4g net carbs per 3 ounces/85 grams
• Soybeans (mature, yellow): 14g protein and 3.5g net carbs per 1/2 cup
• Peas: 5g protein and 9g net carbs per 2/3 cup
• Spinach (frozen): 4g protein and 1g net carb per 1 cup
• Almonds: 6g protein and 2.5g net carbs per 1/4 cup
• Sunflower seeds: 7.3g protein and 4g net carbs per 1/4 cup
• Pumpkin seeds: 8.8g protein and 2.3g net carbs per 1/4 cup
• Peanut butter: 6g protein and 4g net carbs per 2 tablespoons
• Lupini beans: 26g protein and 11.4g net carbs per 1 cup

In addition, greens, broccoli, and mushrooms also contain a decent amount of protein while being low in carbohydrates.

Combine Different Sources of Plant Protein

To ensure you're getting a full spectrum of amino acids, combine different sources of plant protein in your meals as much as possible. This is because plant-based proteins often lack complete amino acid profiles and have lower amino acid bioavailability compared to animal-based proteins.

Watch Out for Lysine

If you're following a soy-free vegan keto diet, pay attention to your intake of lysine, an essential amino acid commonly found in beans. While soy products like tofu and tempeh can provide sufficient lysine, other beans like peas or lupini beans can also be good sources. Vegan protein powders, especially legume-derived ones, will also contain lysine.

Sample Meal Plan

Here's a sample one-day meal plan to give you an idea of how to incorporate these high-protein vegan foods into your diet:

• Breakfast: 2 vegan keto bagels with 1 ounce of nut-based cream cheese
• Lunch: Zucchini Pad Thai
• Dinner: 1 serving of vegan keto Kathmandu curry and 1 cup of cooked spinach with 2 tablespoons of nutritional yeast and 1 teaspoon of olive oil
• Dessert: Almond Butter & Jelly chia pudding

This meal plan provides approximately 70 grams of protein and less than 30 grams of net carbs, making it a good starting point for meeting your protein needs on a vegan keto diet.

How to limit carbs on a vegan keto diet

The vegan keto diet is a very low-carb, high-fat, and moderate-protein diet. It is challenging because it restricts two major food groups: animal products and high-carb foods. However, with careful planning, it is possible to follow a vegan keto diet and reap the benefits of both ways of eating. Here are some tips on how to limit carbs and make the vegan keto diet work for you:

• Limit your total carbohydrate consumption: Aim for less than 30-50 grams of net carbs per day. This means avoiding high-carb foods such as grains, legumes, fruits, starchy vegetables, and sugar.
• Eliminate all animal products: This includes meat, fish, dairy, eggs, and other animal-based ingredients.
• Focus on plant-based fats: Get at least 70% of your calories from plant-based fats like coconut oil, avocados, olive oil, nuts, and seeds.
• Choose low-carb vegetables: Eat plenty of leafy greens, broccoli, cauliflower, zucchini, mushrooms, and asparagus.
• Get your protein from plant-based sources: Tofu, tempeh, seitan, and vegan protein powders are good options. Aim for at least 100 grams of protein per day.
• Supplement wisely: Vegan diets can be lacking in certain nutrients, so consider taking supplements like B12, choline, omega-3s, taurine, and creatine.
• Be flexible: If going fully vegan seems too restrictive, you can start with meatless Mondays or reduce your meat and dairy consumption gradually.
• Experiment: Try the vegan keto diet for a week and see how you feel. You can always adjust and find what works best for your body and your health goals.

Common vegan keto deficiencies

The vegan keto diet is one of the most restrictive diets, and it may be challenging to meet your nutritional needs through food alone. Here are some common deficiencies and their possible impacts on your body:

Vitamin B12

Vitamin B12 is found only in animal products, so vegans are at risk of deficiency. A lack of B12 can lead to fatigue, low moods, reduced brain function, and even anaemia. It is recommended to supplement with vitamin B12 or consume fortified foods to meet your daily requirements.

Vitamin A

Vitamin A is essential for vision, skin health, and immunity. A deficiency can cause vision loss, skin issues, and a weakened immune system. Include vitamin A-rich plant foods like sweet potatoes, tomatoes, red bell peppers, and leafy greens in your diet.

Vitamin D

Vitamin D is crucial for bone health, immunity, and brain health. A deficiency may contribute to weak bones, low mood, and inflammatory conditions. Vegan sources of vitamin D are limited, so consider taking a vegan Vitamin D3 supplement or including fortified foods like plant milk alternatives and breakfast cereals.

Calcium

Calcium is important for bone and teeth health, as well as digestive enzymes. While dairy is a well-known source of calcium, there are plant-based options like beans, chickpeas, sesame seeds, dried figs, and almonds. Consider taking a bone supplement with supporting nutrients to ensure adequate calcium intake.

Iron

Iron is necessary for energy production and cognitive function. Iron deficiency can lead to anaemia, fatigue, hair loss, and impaired immunity. Include iron-rich plant foods like wholegrains, dried fruits (figs, apricots), leafy greens, nuts, and seeds in your diet.

Omega-3 Fats

Omega-3 fats are important for heart health and brain function. As the best sources of omega-3s are fatty fish and seafood, vegans may need to supplement with a vegan DHA+EPA supplement to ensure adequate intake.

Zinc

Zinc plays a vital role in immune function, wound healing, and protein synthesis. A zinc deficiency may manifest as skin issues, frequent infections, and impaired taste and smell. Include zinc-rich plant foods like nuts, seeds, and legumes in your diet, and consider taking a zinc supplement if you experience deficiency symptoms.

Vitamin K2

Vitamin K2 is important for blood clotting and bone health. It is found in animal products and fermented foods like natto. Include plenty of leafy greens and consider supplementing with vitamin K2 to meet your daily requirements.

Frequently asked questions