Vegan Ketosis: Achievable Or A Myth?

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. While it is often associated with animal foods, it can be adapted to fit plant-based meal plans, including vegan diets.

Vegans can reach ketosis by relying on high-fat, plant-based products like coconut oil, avocados, seeds, and nuts. However, it is more challenging for vegans to enter ketosis because vegan diets tend to be relatively high in carbohydrates.

There is little research on the health effects of a combined vegan keto diet. However, it is possible to assume that turning towards unsaturated fatty acids and plant-based protein sources could balance out the potential negative cardiometabolic properties of ketogenic diets.

High-fat, plant-based foods to eat on a vegan keto diet

A vegan keto diet is a challenging endeavour, as it requires careful planning to ensure nutritional needs are met. However, it is possible to follow a vegan keto diet with a range of high-fat, plant-based foods.

Oils and Fats

A variety of oils and fats are suitable for a vegan keto diet, including olive oil, nut oils, coconut oil, MCT oil, and avocado oil. These can be used for cooking or added to meals to increase the fat content.

Nuts and Seeds

Nuts and seeds are a great source of healthy fats and are perfect for snacking. Examples include almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds, and pecans. Nut butters, such as peanut butter, almond butter, and cashew butter, are also a good option.

Non-Starchy Vegetables

Non-starchy vegetables are allowed on a vegan keto diet. Some options include leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms, and asparagus.

Vegan Protein Sources

Full-fat tofu and tempeh are good sources of protein that fit within the vegan keto diet.

Vegan Full-Fat "Dairy"

Vegan alternatives to dairy products can also be included. Examples are coconut yogurt, vegan butter, cashew cheese, and vegan cream cheese.

Avocados

Avocados are a high-fat food that can be enjoyed whole or as guacamole.

Berries

While most fruits are restricted on a keto diet, berries can be consumed in moderation. This includes strawberries, blueberries, raspberries, and blackberries.

Condiments

Condiments such as nutritional yeast, fresh herbs, lemon juice, salt, pepper, and spices can be used to add flavour to meals.

Other Options

Other high-fat, plant-based foods that can be included in a vegan keto diet are coconut products (like full-fat coconut milk and coconut cream) and olives.

It is important to note that a vegan keto diet is very restrictive and may not be suitable for everyone. It is always recommended to consult a healthcare professional before starting any new diet, especially one as restrictive as this.

The challenge of maintaining a vegan keto diet

The vegan keto diet combines a plant-based diet with extremely low carbohydrate intake. While it is possible to achieve ketosis on a vegan diet, it is challenging due to the restricted food options and the potential for nutritional deficiencies.

Food Restrictions

The vegan keto diet is restrictive, requiring careful planning and preparation. Vegans already exclude all animal products, and the keto diet further limits fruit and vegetable intake. This means that many staple foods in a vegan diet, such as grains, beans, legumes, and root vegetables, are no longer allowed. As a result, vegans following a keto diet may feel that their food choices are very limited.

Micronutrient Deficiencies

The vegan keto diet may lead to micronutrient deficiencies, especially if not carefully planned. Vegan diets are often lacking in vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron, and calcium. The keto diet's restriction of nutrient-dense plant-based foods can exacerbate these deficiencies.

Weight Loss Claims

The keto diet is often touted as a way to lose weight quickly, but this weight loss may be due to a change in diet rather than ketosis. In one study, participants lost more weight on a keto diet compared to a low-fat diet, but their body fat loss slowed by more than 50%. The weight lost on the keto diet was primarily water and muscle loss rather than fat loss.

Energy Levels

The keto diet can affect energy levels, especially during workouts. Many people experience increased energy and focus while in ketosis, but some may feel weak and fatigued during workouts, particularly high-intensity exercises. This fatigue may be due to the body's switch from burning glucose to burning fat for energy.

Health Risks

The vegan keto diet has been linked to several health benefits, including weight loss, improved blood sugar control, and reduced risk of heart disease and diabetes. However, there are also potential health risks associated with the diet. The very high fat content of the vegan keto diet may be harmful to the liver in the long term, as it has to work harder to process fats. Additionally, low-carbohydrate intake can impact serotonin production, which regulates mood and appetite.

Side Effects

Starting a ketogenic diet can cause unpleasant side effects, often referred to as the "keto flu." These symptoms can include fatigue, muscle aches, headaches, and insomnia.

Not Suitable for Everyone

The vegan keto diet is not suitable for everyone. It may not be appropriate for those with type 1 diabetes, pregnant or breastfeeding women, athletes, or individuals with eating disorders or a history of disordered eating.

Need for Supplements

Due to the restrictive nature of the vegan keto diet, it is important to supplement with high-quality vitamins and minerals to ensure adequate nutrient intake.

Lack of Research

There is currently a lack of research on the health effects of the vegan keto diet specifically. Most studies focus on the individual effects of vegan or keto diets, but more research is needed to determine the effectiveness and safety of combining the two diets.

The health benefits of a vegan keto diet

The vegan keto diet combines a plant-based lifestyle with the principles of a ketogenic diet. It is a very low-carbohydrate diet that can lead to a range of health benefits, but it is also highly restrictive and may carry some risks.

The vegan keto diet is a plant-based diet that achieves nutritional ketosis, a metabolic state in which the body burns fat for energy instead of glucose. This is achieved by reducing the intake of carbohydrates to between 5-10% of total macronutrient intake, or 20-50 grams per day.

Weight Loss and Improved Body Composition

The vegan keto diet is an effective way to lose weight and reduce body fat. A review of 12 studies found that participants following a vegan diet lost an average of 4.4 pounds (2 kilograms) more than non-vegetarians over an 18-week period. A separate study found that children following a ketogenic diet lost significantly more weight and fat mass than those on a low-calorie diet.

Improved Heart Health

The vegan keto diet may also improve heart health. A 2014 study found that a low-carbohydrate vegan diet led to more significant weight loss and reductions in low-density lipoprotein (LDL) cholesterol, a risk factor for heart disease. A separate review of multiple studies found that vegan diets can boost longevity and protect against cardiovascular problems.

Reduced Risk of Type 2 Diabetes

The vegan keto diet may also reduce the risk of developing type 2 diabetes. A 2014 study of more than 96,000 people indicated that vegans have a 47-78% lower risk of developing the condition.

Improved Blood Sugar Control

The keto diet has been shown to improve blood sugar control. A study in 58 obese children and teens showed that the keto diet significantly raised levels of adiponectin, a protein involved in blood sugar regulation.

Other Potential Benefits

The vegan keto diet may also provide other health benefits, including a reduced risk of certain cancers, improved gut microbiome, and better appetite control.

Risks and Considerations

The vegan keto diet is highly restrictive and may lead to nutritional deficiencies, especially in vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron, and calcium. It may also be difficult to sustain due to the limited variety of foods and the strict reduction in carbohydrates, which can cause a drop in energy levels and difficulty concentrating.

The diet may also be harmful to the liver in the long term and could lead to an increased risk of heart disease due to the high intake of saturated fat.

The vegan keto diet can lead to a range of health benefits, including weight loss, improved heart health, and reduced risk of type 2 diabetes. However, it is important to carefully plan meals and consider taking nutritional supplements to avoid potential deficiencies. It is also crucial to consult a healthcare professional before starting this or any other restrictive diet.

The health risks of a vegan keto diet

The vegan ketogenic diet has become increasingly popular in recent years, with many seeing it as a fast way to lose weight and improve overall health. However, there are several health risks associated with the vegan keto diet that should be considered before starting it.

Nutritional Deficiencies

The main risk of following a vegan keto diet is that it can lead to nutritional deficiencies. Many of the foods restricted on the keto diet are rich in essential vitamins and minerals. For example, vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron and calcium are examples of nutrients that some vegan diets lack.

Low Energy Levels

Going too low on carbohydrates can cause a drop in energy levels, difficulty concentrating, and strained bowel movements. Carbohydrates are an essential source of energy and nutrition for the body, providing glucose, which is the primary source of energy for physical activity and other bodily functions.

Cardiovascular Disease

There is some evidence that suggests that this type of high-fat eating pattern has been linked to an increased risk of heart disease. The heavy intake of saturated fats, a key feature of classic keto, can lead to a steep rise in 'bad' cholesterol, dyslipidemia, and heart problems.

Lack of Protein

The vegan keto diet may not provide enough protein for the body's needs and may lead to muscle loss. The vegan aspect of the diet eliminates sources of protein such as eggs and dairy, making it harder to get enough protein to meet daily requirements.

Micronutrient Deficiencies

A vegan keto diet may lead to certain micronutrient deficiencies. For example, a recent systematic review published in the Clinical Nutrition journal found that following a plant-based diet may result in an inadequate intake of vitamin B12, zinc, calcium, and selenium.

Restrictive Nature

A vegan keto diet is an exceptionally restrictive way of eating. Restrictive diets can increase the risk of nutrient deficiencies, impact gut microbiota, and are not safe for a variety of health conditions. They can also have a negative effect on mental health, leading to disordered eating and impacting emotional well-being.

Sleep Issues

Due to low serotonin levels, a vegan keto diet may cause sleep issues. Serotonin is the precursor for melatonin, the sleep neurotransmitter, and a lack of good quality sleep has been linked to unstable blood sugar levels.

Low Fibre Content

A vegan keto diet may also be low in fibre, as it restricts many foods that are good sources of dietary fibre, such as grains, beans, and legumes. Fibre helps with metabolic and gastrointestinal issues and may help prevent certain types of cancer.

Keto Flu

Many people experience a range of unpleasant symptoms when they start a ketogenic diet, including fatigue, muscle aches, headaches, and insomnia. This is often referred to as the "keto flu".

It is important to consult with a healthcare professional before starting any vegan keto diet to ensure it is safe and appropriate for your individual needs and health status.

How to plan meals on a vegan keto diet

A vegan keto diet is a high-fat, low-carbohydrate, and moderate-protein diet based only on plant foods. This means that a vegan keto diet is more restrictive than a standard vegan diet, as it cuts out food groups that vegans often rely on, such as whole grains and starchy vegetables.

However, with careful planning, it is possible to follow a vegan keto diet. Here are some tips on how to plan meals on a vegan keto diet:

• Calculate your macronutrients: Determine how much you should eat by taking into account factors such as your gender, height, weight, and activity level. This will help you know how much fat, protein, and carbohydrates you need to consume to sustain your body and activity level and enter ketosis.
• Limit carb intake: On a vegan keto diet, you need to restrict your carb intake to 20-50 grams per day. This may be challenging for vegans, as it includes limiting or avoiding staples like rolled oats, beans, grains, and starchy vegetables.
• Eat healthy fats: Eating enough fat is crucial on a keto diet, as it will be your primary source of energy. Avocados, coconut oil, olives, olive oil, and full-fat coconut milk are excellent sources of healthy fats for a vegan keto diet.
• Include high-quality protein: While animal products are the only sources of all nine essential amino acids, you can still get most of your protein needs from non-meat sources. Tofu, tempeh, and certain nuts and seeds are good options for a vegan keto diet.
• Supplement your diet: A vegan keto diet may not provide all the vitamins and minerals you need. Common deficiencies include vitamin D, vitamin B2, calcium, iron, iodine, zinc, selenium, and vitamin B12. Consider taking supplements or increasing your intake of vitamin D-rich foods (such as mushrooms grown under UV light) and iodine-rich foods (such as iodized salt).
• Day 1: Chia seed pudding with raspberries and walnuts for breakfast; tofu tacos on low-carb wraps for lunch; zucchini noodles with avocado sauce for dinner; celery with almond butter for a snack.
• Day 2: Tofu scramble with olive oil and mushrooms for breakfast; kale salad with blueberries and hemp seed pesto for lunch; vegan cauliflower mac and cheese for dinner; guacamole with almond flour crackers for a snack.
• Day 3: Smoothie with full-fat coconut milk and low-carb vegan protein powder for breakfast; arugula salad with almonds, tomatoes, and tempeh for lunch; zucchini noodles with nutritional yeast, olives, and vegan cheese for dinner; avocado chocolate mousse for a snack.
• Day 4: Coconut milk yogurt with almond butter and raspberries for breakfast; spinach salad with avocado, pumpkin seeds, and vegan cheese for lunch; cauliflower rice and tofu for dinner; nuts, seeds, and coconut trail mix for a snack.
• Day 5: Almond flour pancakes with flax seed eggs for breakfast; tofu coconut curry for lunch; mashed cauliflower with garlic and roasted asparagus in vegan butter for dinner; guacamole with slices of bell pepper for a snack.
• Day 6: Vegan protein smoothie with coconut cream for breakfast; nachos with low-carb crackers, cashew cheese, guacamole, and tomatoes for lunch; broccoli and tofu with vegan butter for dinner; energy balls with almond butter, maple syrup, and coconut flour for a snack.
• Day 7: Chia seed pudding with raspberries and almond butter for breakfast; spinach salad with avocado, tomato, and olive oil for lunch; tempeh and roasted cauliflower for dinner; coconut milk yogurt with hemp seeds for a snack.

Frequently asked questions