This is a question many people ask who prefer a vegan lifestyle, but still want to lose a few pounds through the keto diet.
Since one of the keto diet rules is to maintain 70% fat, which mainly comes from animal products, combining it with vegan may be difficult or seem impossible.
But the ketogenic diet can still be practiced in a vegan way by using plant-based sources of fats, protein and carbohydrates.
Additionally, you should consider a few things before you start the keto diet and get enough information if this diet is for you.
If you think a high-carb plant-based diet won't work for you and a standard keto diet probably will, try both to get the optimal benefits of these two diets.
Generally, this diet is suitable for any healthy person who wants to get rid of excess weight and prefer a vegan lifestyle.
People who eat less carbs and animal products have good health conditions and there are some who feel better from eating a high-carb plant-based diet.
However, the nutritional restrictions and the choice of food in vegan keto doesn’t allow spontaneous cravings and meal times.
Because of this, you should be aware of the extent to which this type of nutrition can be integrated into your everyday life.
Another important aspect is the nutrient requirement. By eliminating both carbohydrates and meat, iron and calcium are only absorbed in small amounts.
For people who already have low levels of these nutrients, the vegetarian keto diet is not recommended.
Similarly, pregnant and lactating women should under no circumstances practice this kind of diet, since the unborn child and young children need these nutrients for a healthy, physical and mental development.
Having said that, this diet should not be practiced with children.
The plant based keto diet is also not recommended for people who do intense physical work. Athletes, those with type 1 diabetes, and people with eating disorders are advised against the vegan keto diet.
On the other hand, a keto diet would be beneficial to some patients who are obese, diabetic, has Parkinson's, Alzheimer's and epilepsy.
The keto diet is high in fat (75-80%), keto dieters use high-fat animal products like meat and dairy products.
While carbohydrates are reduced to less than 20-30 grams a day to achieve and maintain the state of ketosis--the goal of the keto diet.
Ketosis is a metabolic process in which the body burns fat instead of glucose for fuel. Normally, the body burns carbohydrates first to generate energy. But if these are not present in the body, the body converts fats into ketone bodies and provides energy for the cells, the brain, the muscles and other organs.
The problem with a very heavy meat diet, the body becomes acidic, causing bad breath, kidney and digestive problems.
It is also worth noting that when the body is going into ketosis, various side effects like muscle spasms, sleep disorders, fatigue, mood swings or nausea are experienced.
For this reason, using plant based fats are a better alternative for the source of these nutrients.
A vegan diet, similar to plant-based, excludes all animal products and processed foods; focusing mainly on whole foods such as fruits, vegetables, nuts, legumes, whole grains and seeds.
When it comes to plant based eating, health is paramount. Basically, this means that you largely do without processed and unhealthy foods.
It is taking a healthy path with simple and delicious plant based dishes. This allows everyone to make a small contribution to the environment.
The vegan ketogenic diet may be restrictive, but it can be achieved.
To abide by keto rules, the daily diet consists of at least 75% fat, 20% protein and only 5% carbohydrates to achieve and maintain the state of ketosis.
Even as a ketogan (keto + vegan), your goal is to still consume plenty of fat, moderate proteins and a small amount of carbohydrates but ONLY from plant sources. This goal can be implemented by vegans and vegetarians by:
With this kind of diet, iron levels should always be monitored, otherwise it can lead to a deficiency.
It is important to consult a doctor and have your iron levels checked before and during the diet to see if additional supplements are necessary.
A vegan keto diet is possible, but make sure you don’t have any vitamin or mineral deficiency before starting.
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Leafy vegetables like spinach, chard, broccoli and kale contain essential vitamins and minerals and tons of fiber.
Eating 400 grams of vegetables is a must, whatever diet you follow.
In addition to green leafy vegetables, fermented vegetables are also important. Think of sauerkraut and kimchi.
These products keep the gut flora healthy and improve the absorption of vitamins and minerals.
Probably the trickiest part of vegan keto diet is protein supply, because the food that contains the most proteins for a vegan are eliminated--legumes.
Increasing protein intake can be challenging if you don't eat meat or fish. But vegetarians can get this macronutrient from plant-protein sources like seeds--chia, pumpkin, hemp.
When buying packaged plant-based meats, look at the ingredients list. These are often made with wheat that may contain unnecessary additives like dextrose.
So don't only look at the nutritional facts, but look at the ingredients thoroughly as well.
Unfermented soy products are high in phytic acid which can affect the absorption of minerals like magnesium, iron and zinc.
Opt for tempeh instead because it’s made from fermented tofu and contains more protein than tofu.
You can do this by adding more nuts and seeds to your diet.
Seeds like pumpkin, sunflower, chia, flax and hemp are high in protein and fiber.
While almonds, pistachios and cashews are the best sources of protein in nuts.
When consuming these as snacks, always weigh the amounts carefully, because your daily carb intake can quickly increase when eating these products.
Do you feel sluggish, suffer from hair loss and have less energy? Then taking supplements could be the logical step.
Here are some of the most common supplements vegans can take:
Supplements of these can be useful too:
Minerals |
Additional salt and other minerals can be important at the start of your diet transition due to changes in the water and mineral balance. |
Caffeine |
Provides energy, helps in fat loss and concentration. |
Exogenous Ketones |
This supplement can help increase the body's ketone levels. |
Creatine |
Has numerous health and performance benefits. This can help if you combine a ketogenic diet with exercise. |
Psyllium husks |
Helps boost and normalize digestion especially when starting a keto diet. |
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The vegan or plant based and keto diets have many health benefits but not enough studies have been exclusively done for both.
Vegans are less at risk for chronic health conditions like diabetes, heart disease, and cancer.
In a study,“investigators found that vegans and lacto-ovo vegetarians had significantly lower systolic and diastolic blood pressure, and significantly lower odds of hypertension.”
Research has shown that people on a plant-based diet have lower BMI than those who aren’t. It is also effective for sustainable weight loss.
Furthermore,“based on the available evidence, however, PBDs should be considered a viable option for patients who are interested in losing weight and improving dietary quality consistent with chronic disease prevention and treatment.”
Similarly, the keto diet has a positive effect on the overall health for it’s known to be effective in burning fat, losing weight, controlling blood sugar and reducing risk factors for heart disease.
In a study of 83 obese patients composed of 39 men and 44 women, their weight and body mass index decreased significantly while on the keto diet for 24 weeks.
Since both plant-based and keto diets can be beneficial in a similar way, combining both will have a positive impact on health.
Transitioning to a vegan ketogenic diet can be challenging and different in the beginning. From cooking to shopping to eating out to experiencing side effects in the body to explaining to your loved ones why you made a switch.
The transition from a high carb to low carb can cause uncomfortable symptoms. Including the following:
It’s important to keep hydrated, get enough rest, eat lots of high-fiber foods, and engage in regular light activities to relieve symptoms of keto flu.
Equally important are taking supplements with sodium and potassium, electrolytes and magnesium to help improve sleep disorders, minimize headaches and muscle pains.
Since the vegan keto diet has many limitations, it may not be advantageous to pregnant or lactating women, athletes, or people with diabetes or eating disorders or someone who has a history of unhealthy eating habits.
If you're thinking of going plant based keto, consult your doctor or a nutritionist to make sure this diet is safe for you.
When you start a vegan keto diet, intake of carbohydrates will require a significant decrease. At the same time replacing it with healthy fats and plant-based protein sources.
These are the keto foods to avoid:
Since carbohydrates only take a low percentage in the keto diet, vegetables that are low in starch content should be preferred.
The same applies to fruits. Fruits that contain a small amount of fructose may only be consumed here.
Fat, being the main nutrient component should be unsaturated, only healthy fatty acids.
Fruits |
All berries, lemon, lime, avocados, peaches |
Vegetables |
Cucumbers, celery, spinach, broccoli, kale, asparagus, cauliflower, zucchini, mushrooms, tomatoes Use these sparingly: Green beans, Brussels sprouts, carrots, kohlrabi, red and yellow peppers |
Replace |
With |
Milk |
Coconut milk or other plant-based milk |
Heavy cream |
Coconut cream |
Butter |
Coconut oil or vegan butter |
Dairy-based cheese |
Vegan cheese |
Cream cheese |
Vegan soft cheese (Treeline) |
Yogurt & sour cream |
Nut-based yogurt (almond, cashew, or coconut milk yogurt) |
Use |
To |
Flax seeds |
|
Silken tofu |
|
Baking soda & vinegar |
|
Nuts can be a great source of fat, but don't forget that they are so high in carbohydrates and omega-6 fatty acids, be aware of the amount you consume.
Olive oil |
|
Coconut oil |
|
Avocado and avocado oil |
|
Red palm oil |
|
MCT oil |
|
Nuts |
|
Seeds |
|
Herbs and spices
Seasonings and sauces are a tricky part of a ketogenic diet, because they contain carbohydrates but these are used regularly to add flavor to dishes.
Here are some tips when choosing your herbs and spices:
Below are some common herbs and spices used on a ketogenic diet. Adjust your use or carbohydrate intake accordingly when using herbs as these naturally contain carbohydrates.
Salt and pepper can be used freely.
Sauces and seasonings
Always read the label as ingredients vary in every brand. And always choose those with little or no added sugar and are vegan.
As much as you can, avoid ready-made food. It is much better if you can make your own seasoning and sauces.
This way, you know what ingredients are being used and how much.
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A vegan ketogenic diet is no different in this aspect from the normal keto diet. The only difference is the absence of animal products.
This is what happens in the body when you choose to do a vegan ketogenic diet:
If you think you are ready to commit to the plant-based keto diet, it is strongly recommended to seek advice from your doctor first to know your baseline.
They should help you evaluate if the diet is safe for you and whether the rules and limits of it would be beneficial for your body, and not detrimental.
There will always be someone who will say and argue that keto is not sustainable. And it could lead to muscle loss, nutrients deprivation, etc. This could set you to fail from the beginning. Focus on your goals and know that you are backed up with your doctor and other keto followers out there.
It’s undeniable that keto has a lot of benefits including sustained weight loss, diabetes reversal, lessened sweet cravings, improved digestive and mental health.
Here are some of the most frequently asked questions about keto diet for vegetarians:
Since quinoa has a relatively high proportion of carbohydrates, it is questionable whether it actually fits into a ketogenic diet. The whopping 59 g of carbs per 100g exceed the daily requirements of a ketotarian by a lot.
You can replace quinoa by using broccoli rice, grated radishes or cauliflower rice.
The desired state of a ketogenic diet is ketosis. But how do you know if you have reached ketosis?
For your reference, these are the ketosis reference ranges:
Many people often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous and common in untreated diabetes, but ketosis is completely normal.
Keto breath is a common side effect that can be remedied by chewing sugar-free gum or drinking naturally spiced water.
This side effect occurs after 3 to 4 weeks after starting the diet. By increasing your high-fiber vegetables intake, you can eliminate or improve this problem. These vegetables are high in dietary fiber: carrots, kale, spinach, broccoli, Brussels sprouts, cauliflower, flax seeds, and chia seeds.
You may not have achieved full ketosis yet. To prevent this, lower your carbohydrate intake and revisit the points above. A supplement like MCT oil or ketones may also help.
All things considered, the ketogenic diet certainly goes well with the plant-based diet.
Focusing on whole, unprocessed, plant-based foods and meeting the high-fat, moderate protein and low-carb macronutrient requirements are what vegan keto diet is all about.
Consuming the right amounts of carbohydrates, fats and proteins is important because all the effort you put into following a vegan ketogenic diet will be almost worth nothing if you become deficient in any of these macronutrients.
Consequently, certain supplements will be necessary if your nutritional needs are not met.
Today, it's now easier to follow a plant-based keto lifestyle because many plant-based products are now available.
Getting enough fat and protein from plant-based sources shouldn't be a problem, too.
We’ve included a one week vegan keto meal plan for you in this article that includes three meals and desserts for 7 days.
This meal plan can be prepared ahead of time which is ideal for working people or a busy household. And you can switch these recipes up and use alternative ingredients as you like.
We hope this will give you inspiration as you begin your plant-based keto journey.
Are you currently on keto? Plant-based? Do you think you can do both?
How do you find a plant-based keto diet? Are you willing to try this out?
Are you on this diet already? What do you think of it? Has it helped you in any way?
Share your thoughts in the comments below!
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