Table of Contents

• Why vegan or plant-based keto?
• Is vegetarian keto suitable for everyone?
• Keto vs plant-based
• Vegan Keto: How a plant based keto diet works
• How do you eat plant based keto? 
• Benefits of a plant-based keto diet
• Possible side effects of a plant based keto diet
• What can you NOT eat on plant based keto
• What foods CAN you eat on a plant based keto diet
• What happens to the body when on a plant based keto diet
• Do these things first before switching to plant based keto
• Frequently asked questions about plant based keto

 

Why vegan or plant-based keto--is that even possible?

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.

 

Is vegetarian keto suitable for everyone? 

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. 

 

Keto vs Vegan or Plant-based

Ketogenic diet

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. 

Plant-based diet

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. 

 

 

Vegan Keto: How a plant-based keto diet works

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:

• Replacing all animal proteins with vegetable proteins like cruciferous vegetables, lupine-based meat substitutes, plant milk and products made from them.
• Limiting your total carbohydrate intake to a maximum of 20-30 g per day. Eat plenty of low-carb fruits and vegetables.
• Taking high-quality nutritional supplements, if necessary, to prevent possible deficiencies from vitamins B6, B12, D3, iron, zinc, taurine, DHA & EPA.  
• Getting at least 70% of your daily calories from vegetable fats and 25% from vegetable proteins.

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.

 

Free eBook Download: How to Do Plant-based on a Keto Diet + 1 Week Meal Plan [28 Recipes]

 

How do you eat plant based keto

1. Eat plenty of green leafy vegetables

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.

2. Eat enough protein

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. 

 

 

3. Be careful with meat substitutes

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.

4. Combine healthy fats with proteins

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.

 

 

5. Take keto and plant based vitamins and supplements if necessary

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: 

• Vegetable protein powder (lupine protein, hemp protein, almond protein, pea protein etc.)
• Vegan omega-3 fatty acids (e.g. seaweed oil)
• Vitamin B12 (for example from nori algae or nutritional yeast)
• Vitamin B complex
• Vegan vitamin D3
• Iron (with vitamin C, for easier absorption)
• Zinc
• Calcium

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.

 

Plant-based fat sources

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	Most common and healthier alternative for oil Enhance flavor and fat content of your dishes Use only at temperature below 207°C to maintain its nutrients
Coconut oil	Ideal for ketotarians and followers Use to cook and bake at temperatures not more than 177°C
Avocado and avocado oil	Contains 5g monounsaturated fats & 4g of carbohydrates Use to cook, bake and deep fry
Red palm oil	Contains 0g carbohydrates and 14g fats Palm oil production has caused damaging conditions to the environment, wildlife and workers who helped in its production. Thus buy only certified products by RSPO (Roundtable on Sustainable Palm Oil) or Certified Sustainable Palm Oil (CSPO) to make sure the companies are following sustainable practices.
MCT oil	Contains MCTs or medium chain triglycerides which go directly to the liver and get converted into ketones to fuel Add to salads and sauces and yogurt and beverages for an increase in energy and ketone levels
Nuts	Important source of essential fatty acids macadamia nuts and cashews contains high amounts of monounsaturated fats and the low amount of omega 6 fats
Seeds	Seeds like pumpkin seeds, flax seeds, sesame seeds, chia seed, sunflower seeds all have high fat content But just like nuts, consume them in moderation because they contain high levels of omega 6

 

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: 

• avoid processed products
• avoid sweeteners with a high GI
• anything that contains dextrose and added sugars

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.

• basil  
• cayenne pepper
• chili powder
• cinnamon
• cumin
• coriander
• oregano
• parsley
• rosemary
• thyme

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.  

• hot sauce 
• horseradish
• ketchup 
• mayonnaise
• mustard
• salad dressings 
• sauerkraut 
• relish 
• Worcestershire sauce

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. 

Free eBook Download: How to Do Plant-based on a Keto Diet + 1 Week Meal Plan [28 Recipes]

 

What Happens to the Body on the Plant based Keto Diet?

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:

1. On the third or fourth day, with a very low carb intake or less than 20 g per day, the stored carbs are no longer sufficient to meet the need thus, the body will take from an alternate energy source.
2. If carbohydrates are not enough, the body will use the fatty acids as an energy source, but not the brain. This will require the liver to produce ketones.
3. When the brain begins to use these ketones as the primary source of energy, you have reached ketosis.
4. Even when the body uses fat as its primary source of energy, blood glucose remains stable. During the first days of a ketogenic diet, the body primarily breaks down amino acids from protein to provide glucose.
5. Subsequently, the supply of glucose from fat increases, combined with a decrease in the supply from amino acids (depending on body fat tissue)
6. In a calorie deficit, the ketogenic diet consumes more fat than a regular diet.

  

Ready to Switch to Plant based Keto Diet? DO These First

Consult with your doctor. 

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. 

Know and be aware of critics. 

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. 

Think of the benefits. 

It’s undeniable that keto has a lot of benefits including sustained weight loss, diabetes reversal, lessened sweet cravings, improved digestive and mental health.

 

Frequently asked questions related to plant based keto

Here are some of the most frequently asked questions about keto diet for vegetarians:

1. Is quinoa keto friendly?

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.

2. How do I know if I’m doing keto right? 

The desired state of a ketogenic diet is ketosis. But how do you know if you have reached ketosis?

• You are energized - you have more energy, are focused and can sleep better.
• Urine test - to do a urine test, use a Ketostix to detect ketone bodies in your urine. Through this, you’ll know if your body is starting to produce ketones. However, the accuracy of this method is not 100%.
• Breath test - you can do a breath test by yourself by breathing and smelling in your cupped hands. The two most important ketones in the body are acetoacetate (20%) and ß-hydroxy-butyrate (75%). It can always happen that acetone (5%) is formed, which is partly exhaled through the air when we breathe. If you don’t like doing this, you can also use a breath meter.
• Blood test - the most accurate method. This is done similar to a blood sugar test, except ketone bodies are detected in the blood.

For your reference, these are the ketosis reference ranges:

• <0.2 mmol / l no ketosis (normal value)
• 0.2-0.5 mmol / l mild ketosis (first benefits)
• 0.5-3.0 mmol / l ketosis (optimal range)
• 3 , 0-6.0 mmol / l ketosis (no further advantages)