Plant-Based Keto: Is It Possible?

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that has been around since the 1920s. It is promoted for its powerful effects on weight loss and overall health. While it is often associated with animal foods, the ketogenic diet can be adapted to fit plant-based meal plans, including vegan diets.

Plant-based keto diets rely on high-fat nuts, seeds, avocados, and coconuts for most of their calories. This type of diet has many advantages over a traditional keto diet, including the benefits of eating lots of heart-healthy fats while potentially lowering weight, triglycerides, and blood sugar spikes after meals.

However, it is important to note that plant-based keto diets may be more restrictive and challenging to follow long-term. They also require careful planning to ensure a nutritionally adequate diet.

The benefits of a plant-based keto diet

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that has been 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.

Weight Loss

Some research has shown that people who follow a ketogenic diet lose more weight than those on a traditional calorie-reduced diet. The keto diet is effective for weight loss because it removes many foods, such as grains and starches, and is extremely restrictive.

Lower Triglycerides

Triglycerides are a form of blood lipids. Consuming fewer carbohydrates turns down the production of blood triglycerides, thereby reducing cholesterol levels. The American Heart Association recommends an optimal triglyceride level of fewer than 100 milligrams per deciliter.

Lower Blood Sugar

A reduced carbohydrate diet may lead to lower post-meal blood sugar readings. This is because the body turns consumed carbohydrates into glucose. Lower blood glucose levels may be especially beneficial for people with diabetes.

Higher Fibre Intake

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

Heart Health

A plant-based keto diet can be beneficial for heart health by lowering the risk of heart disease. This is because it typically includes more heart-healthy fats, such as nuts, seeds, avocados, and olive oil, and fewer animal proteins and fats, which can increase inflammation in the body.

Blood Sugar Control

The keto diet has been shown to be effective in blood sugar control, which can be beneficial for people with diabetes or prediabetes. This is due to the reduction in carbohydrate intake, which leads to lower blood glucose levels.

Reduced Inflammation

Following a plant-based keto diet may help reduce inflammation in the body. This is because it typically includes more anti-inflammatory foods, such as nuts, seeds, and avocados, and fewer inflammatory foods, such as processed meats and fatty meats.

Sustainability

A plant-based keto diet may be more sustainable than a traditional keto diet as it relies less on animal products, which have a higher environmental impact. Industrial animal agriculture is responsible for a significant portion of global greenhouse gas emissions.

While a plant-based keto diet offers these benefits, it is important to note that it can also be challenging due to the restriction of many food groups. It may also lead to nutritional deficiencies if not carefully planned. It is always recommended to consult a healthcare professional before starting any new diet.

The drawbacks of a plant-based keto diet

While a plant-based keto diet can have many health benefits, it also has some potential drawbacks. Here are some things to consider before starting this type of diet:

Restrictive and challenging to maintain

The plant-based keto diet is very restrictive, and it can be challenging to stick to in the long term. It requires a significant reduction in carbohydrate intake, which can be difficult to maintain. Most people who follow the keto diet experience rapid weight loss, but this is often followed by weight gain once they return to their regular eating habits.

Potential nutritional deficiencies

The keto diet restricts many types of fruits, vegetables, grains, and legumes, which can lead to nutritional deficiencies over time. It is important to ensure that you are getting enough key vitamins and minerals, such as vitamin B12, vitamin D, iron, and calcium. A plant-based keto diet may also be low in fiber, which can cause gastrointestinal issues such as constipation.

Increased risk of heart disease

The keto diet often encourages the consumption of processed meats, fatty meats, and butter, which can increase the risk of heart disease. It can also lead to higher levels of "bad" LDL cholesterol in the blood. However, a plant-based keto diet that focuses on whole, plant-based foods may help lower cholesterol levels and reduce inflammation.

Not suitable for everyone

The keto diet is not recommended for children, pregnant or breastfeeding women, or people with certain medical conditions such as type 1 diabetes. It can also cause side effects such as the "keto flu," which includes symptoms like fatigue, nausea, dizziness, and constipation. It is important to consult with a healthcare provider before starting any new diet, especially one as restrictive as the keto diet.

Environmental impact

Because the traditional keto diet is so heavy on animal products, it may not be the most sustainable or environmentally friendly option. Industrial animal agriculture is a significant contributor to global greenhouse gas emissions. A plant-based diet, on the other hand, puts less strain on the planet.

How to follow a plant-based keto diet

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that has been around since the 1920s and is known for its powerful effects on weight loss and overall health. While it is often associated with animal foods, the keto diet can be adapted to fit plant-based meal plans.

The plant-based keto diet, also known as the ketotarian diet, is a low-carb, high-fat, and moderate-protein eating plan that excludes all animal-based foods. This diet is suitable for people who want the benefits of the keto diet but prefer a more plant-based approach.

Benefits of the Plant-Based Keto Diet

The plant-based keto diet offers several potential health benefits, including:

• Weight loss: Research has shown that people who follow a ketogenic diet lose more weight compared to those on a traditional calorie-reduced diet.
• Lower triglycerides: Consuming fewer carbohydrates reduces the production of blood triglycerides, thereby lowering cholesterol levels.
• Lower blood sugar: A reduced-carbohydrate diet may lead to lower post-meal blood sugar readings, which can be beneficial for people with diabetes.
• Higher fiber intake: A well-planned plant-based keto diet provides more fiber than a traditional keto diet, helping to relieve gastrointestinal issues such as constipation.

How to Get Started with the Plant-Based Keto Diet

• Stock up on heart-healthy fats: Use olive and canola oil liberally, and eat avocados, nuts, and seeds freely.
• Add non-starchy vegetables: Include vegetables like spinach, lettuce, cabbage, carrots, peppers, onions, broccoli, and cauliflower.
• Prioritize protein intake with healthy fats: Choose moderate amounts of lean protein foods like fish and poultry, or opt for soy protein such as tofu or tempeh.
• Deprioritize carbohydrate consumption: Limit yourself to a small number of carbohydrates, such as two small servings of fruit per day.

Foods to Eat and Avoid on the Plant-Based Keto Diet

When following the plant-based keto diet, it is important to focus on vegan, healthy foods that are high in fat and low in carbs. Here are some examples:

Foods to Eat

• 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, and pumpkin 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 and tempeh.
• Vegan full-fat "dairy": Coconut yogurt, vegan butter, cashew cheese, and vegan cream cheese.
• Avocados: Whole avocados or guacamole.
• Berries: Blueberries, blackberries, raspberries, and strawberries in moderation.
• Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, and spices.

Foods to Avoid

• Meat and poultry: Beef, turkey, chicken, and pork.
• Dairy: Milk, butter, and yogurt.
• Eggs: Egg whites and egg yolks.
• Seafood: Fish, shrimp, clams, and mussels.
• Animal-based ingredients: Whey protein, honey, and egg white protein.
• Grains and starches: Cereal, bread, baked goods, rice, pasta, and grains.
• Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, and chocolate milk.
• Sweeteners: Brown sugar, white sugar, agave, and maple syrup.
• Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, and peas.
• Beans and legumes: Black beans, chickpeas, and kidney beans.
• High-carb alcoholic beverages: Beer, sweetened cocktails, and wine.
• Low-fat diet foods: These tend to be high in added sugar.

Considerations Before Starting the Plant-Based Keto Diet

The plant-based keto diet provides several potential health benefits, but it may not be suitable for everyone. Here are some things to consider before starting:

• The keto diet is not recommended for children or pregnant or breastfeeding women.
• People with diabetes who choose a keto diet need to be aware of the potential for lower blood sugar levels.
• The keto diet may not be suitable for athletes or those with eating disorders or a history of disordered eating.
• It is important to consult with a healthcare provider before starting the keto diet to ensure it is safe and appropriate for your individual needs.

Sample Plant-Based Keto Meal Plan

Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut.

The foods to eat and avoid on a plant-based keto diet

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that has been associated with animal foods. However, with careful planning, it can be adapted to fit plant-based meal plans, including vegan diets.

Foods to Eat

• Coconut products: Full-fat coconut milk, coconut cream, and 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
• Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter
• Non-starchy vegetables: Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms
• 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, and strawberries in moderation
• Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices

Foods to Avoid

• Meat and poultry: Beef, turkey, chicken, pork
• Dairy: Milk, butter, yogurt
• Eggs: Egg whites and egg yolks
• Seafood: Fish, shrimp, clams, mussels
• Animal-based ingredients: Whey protein, honey, egg white protein
• Grains and starches: Cereal, bread, baked goods, rice, pasta, grains
• Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk
• Sweeteners: Brown sugar, white sugar, agave, maple syrup
• Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas
• Beans and legumes: Black beans, chickpeas, kidney beans
• Fruits: All fruits should be limited, but small portions of berries are allowed
• High-carb alcoholic beverages: Beer, sweetened cocktails, wine
• Low-fat diet foods: Tend to be high in added sugar
• High-carb sauces and condiments: Barbecue sauce, sweetened salad dressings, marinades
• Highly processed foods: Limit packaged foods and increase whole, unprocessed foods

The side effects of a plant-based keto diet

While a plant-based keto diet can offer many health benefits, it also has some potential drawbacks and side effects. Here are some of the key side effects to be aware of:

Keto Flu

Transitioning to a ketogenic diet can be challenging for your body. Many people experience a period of "keto flu" when making the switch from a higher-carb diet. This can include symptoms such as fatigue, irritability, nausea, dizziness, constipation, diarrhoea, headaches, and muscle cramps. Staying hydrated, getting enough rest, consuming high-fibre foods, and light physical activity can help alleviate these symptoms.

Nutritional Deficiencies

The plant-based keto diet restricts many food groups, and it can be challenging to obtain all the necessary nutrients. Vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron, and calcium are common deficiencies in vegan diets. It is crucial to plan meals carefully and consider supplementing with high-quality vitamins and minerals to ensure adequate nutrient intake.

Constipation

The keto diet is typically low in dietary fibre, which is essential for digestive health and can lead to constipation. This is especially true if the diet does not include enough non-starchy vegetables, which are good sources of fibre.

Unsuitability for Certain Individuals

The plant-based keto diet may not be suitable for everyone. It is not recommended for children, pregnant or breastfeeding women, athletes, or individuals with type 1 diabetes, eating disorders, or a history of disordered eating. It is essential to consult a healthcare professional before starting this or any other restrictive diet to ensure it is safe and appropriate for your individual needs.

Weight Loss Challenges

While the keto diet is renowned for its weight loss benefits, it can be challenging to stick to long-term due to its restrictive nature. Some people may struggle to maintain their weight loss after returning to a more regular eating pattern. Additionally, rapid weight loss can be difficult to replace as we age, according to nutrition and wellness expert Samantha Cassetty.

Frequently asked questions