Plant Protein On Keto: What You Need To Know

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that is well-known for its effectiveness in weight loss, blood sugar control, and reduced heart disease risk factors. While the keto diet is often associated with animal foods, it can be adapted to fit plant-based meal plans, including vegan diets.

A plant-based keto diet is a challenging but fantastic way to reap the benefits of two healthy, anti-inflammatory ways of eating. It offers the best of both worlds: it’s plant-based without skimping on dietary fat, and it’s keto without being a total meat-and-cheese fest.

However, it is important to note that a plant-based keto diet is more restrictive than a standard keto diet, as it cuts out many food groups that vegans rely on, such as whole grains and starchy vegetables. Therefore, careful planning is required to ensure a nutritionally adequate diet.

What is a plant-based ketogenic diet?

A plant-based ketogenic diet is a vegetarian style of the widely held keto diet. It is a low-carb, high-fat, and moderate protein eating plan. The ketogenic diet is characterised by a high-fat, moderate protein, and low-carbohydrate ratio of macronutrients in order to shift the body from burning sugar in the form of glucose for fuel to burning fat in the form of ketones. This is known as being in a state of 'ketosis'.

The plant-based keto diet is the answer for those who want to avoid the meat-heavy traditional keto diet. It attempts to do the same thing as the standard keto regime but with a more vegetarian slant. Followers of the plant-based keto diet obtain their fat and protein from sources like eggs, ghee, and fish to try to keep their bodies in a state of ketosis.

The plant-based keto diet is also known as the 'ketotarian' diet, popularised in the book 'Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation' by Will Cole, a chiropractor and functional medicine practitioner.

The diet is simple: keep your carbs low, your healthy fats high, and eat when you are hungry until you are satiated. In terms of macronutrients, the ratios are the same as a conventional keto diet: high-fat, moderate protein, and low-carb. You are simply shifting your focus from meat and dairy to plant-based foods. In general, your meals will consist of foods laid out in the Ketotarian triangle, with the majority of your macronutrients coming from the bottom of the pyramid and then working your way up. Ideally, 60-75% of your calories should come from fat, 15-30% from protein, and 5-15% from carbohydrates. For vegetarians and pescatarians, you can also add in cage-free eggs and wild-caught seafood.

There are some plant-based foods that the ketotarian diet doesn’t consider as good. It is recommended that you opt for organic foods and limit non-fermented soy products like tofu.

Some examples of foods to eat on the plant-based keto diet include:

• Avocado and its oil
• Coconut and its oil
• Olive and its oil
• Red palm oil
• MCT oil
• Seeds
• Nuts
• Low-starch vegetables (cauliflower, zucchini, spinach, broccoli, etc.)
• Berries

What foods should you eat on a plant-based keto diet?

A plant-based keto diet is a vegetarian style of the widely held keto diet. It is a low-carb, high-fat, and moderate protein eating plan.

On a plant-based keto diet, you can obtain your fat and protein from sources like eggs, ghee, and fish. The diet also includes an array of plant-based foods, such as:

• Avocado and avocado oil
• Coconut and coconut oil
• Olive and olive oil
• Red palm oil
• MCT oil
• Seeds
• Nuts
• Berries
• Low-starch vegetables (cauliflower, zucchini, Swiss chard, mushrooms, asparagus, celery, spinach, bok choy, broccoli, cabbage, kale, Brussels sprouts, and lettuces)
• Plant-based milk (soy, almond, and coconut)
• Tofu
• Tempeh
• Seitan
• Soybeans
• Peas
• Spinach
• Almonds
• Sunflower seeds
• Pumpkin seeds
• Peanut butter
• Lupins
• Hemp seeds
• Chia seeds
• Nutritional yeast
• Spirulina

The plant-based keto diet is more restrictive than the traditional keto diet, and it may be challenging to follow long-term. However, it offers a variety of nutritious, tasty, and versatile foods that can help you achieve your health and weight loss goals.

What foods should you avoid on a plant-based keto diet?

A plant-based keto diet is a low-carb, high-fat, and moderate-protein eating plan. It is a combination of the traditional keto diet and a plant-based diet, substituting animal protein with plant protein.

Meat

Meat, such as beef, chicken, and pork, is not suitable for a plant-based keto diet. This includes processed meats like bacon and sausage, which may increase the risk of certain types of cancer.

Animal Products

Animal-based products like eggs, dairy, and seafood are also off the menu. This includes milk, butter, yoghurt, egg whites, and egg yolks, as well as fish, shrimp, clams, and mussels.

Starchy Vegetables

Starchy vegetables like potatoes, sweet potatoes, and beets are high in digestible carbohydrates and should be limited.

High-Sugar Fruits

Fruits with high sugar content, such as bananas, raisins, dates, mangoes, and pears, should be avoided as they can spike your blood sugar levels.

Grains and Starches

Cereal, bread, rice, pasta, and baked goods are high in carbohydrates and should be replaced with low-carb options like spiralized vegetables or shirataki noodles.

Sugary Drinks and Sweeteners

Sweet tea, soda, juice, smoothies, sports drinks, and chocolate milk are high in fast-digesting carbs. Sweeteners like brown sugar, white sugar, agave, and maple syrup should also be avoided.

Beans and Legumes

Beans and legumes like black beans, chickpeas, and kidney beans are high in protein but also contain a significant amount of carbohydrates, so they should be consumed in small portions or avoided altogether.

High-Carb Alcoholic Beverages

Beer, sweetened cocktails, and wine are high in carbohydrates and should be limited or replaced with dry wine or spirits.

Processed Foods

It is best to limit packaged and processed foods and focus on whole, unprocessed plant-based options.

What are the benefits of a plant-based keto diet?

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that has been around since the 1920s. It was initially used as a treatment for epilepsy, but in recent years it has become a popular way to manage weight. The traditional keto diet includes lots of meat and animal fat, but a plant-based keto diet uses high-fat nuts, seeds, avocados, and coconuts as its main sources of calories. Here are some benefits of a plant-based keto diet:

Weight Loss

Some research has shown that people who follow a ketogenic diet lose more weight than those who follow a traditional calorie-reduced diet. This is due to the body entering a state of ketosis, where it burns fat for fuel instead of carbohydrates.

Lower Triglycerides

Triglycerides are a form of blood lipid that can increase cholesterol levels. 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

One of the drawbacks of a traditional keto diet is its reliance on animal products, which contain no fibre. A plant-based keto diet provides a higher fibre content, which can help relieve some of the gastrointestinal issues that often come with a traditional keto diet.

Heart Health

Plant-based keto diets have been shown to decrease cardiovascular risk factors over time. Substituting animal protein with plant protein can help lower cholesterol levels and reduce the risk of heart disease.

Improved Energy Levels

Plant-based keto diets can help improve energy levels and brain health. The diet's focus on healthy fats and proteins can provide a more stable source of energy and improve overall brain function.

What are the drawbacks of a plant-based keto diet?

A plant-based keto diet has many advantages over a traditional keto diet. However, there are some potential drawbacks to this style of eating.

One of the main challenges of a plant-based keto diet is ensuring you are getting enough protein. Animal foods contain all nine essential amino acids, making them "complete" protein sources. A few plant foods also have all nine, but most are missing one or more. This means that, if you're not consuming animal products, you need to eat a variety of plant proteins across the day to ensure you're getting all the amino acids your body needs.

One amino acid that vegans on a low-carb diet need to watch out for is lysine, which is most commonly found in beans. If you are eating soy on a vegan keto diet, you are most likely obtaining enough lysine, but if not, this could be a concern.

Another drawback of a plant-based keto diet is that it can be restrictive and challenging to follow long-term. It can also be difficult to meet your daily protein requirements, and you may need to add a good-quality protein powder to your daily smoothie or low-carb bakes to give you an extra boost.

In addition, a plant-based keto diet may not be suitable for everyone. For example, it is not recommended for children or pregnant or breastfeeding women. People with diabetes who choose this diet will also need to be aware of the potential for lower blood sugar.

Finally, as with any keto diet, there may be some side effects when first starting out. Some people experience "keto flu", which can include fatigue, irritability, nausea, dizziness, constipation, diarrhoea, headaches and muscle cramps.

Frequently asked questions