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The ketogenic diet is a high-fat, low-carbohydrate, moderate-protein diet.
It is touted for its powerful effects on weight loss and overall health.
Although often associated with foods of animal origin, this way of eating can be adapted to fit plant-based meal plans, including vegan diets.
Vegan diets exclude all animal products, making it harder to eat low carb.
However, vegans can reap the potential benefits of a ketogenic diet with careful planning.
This article explains what to eat and avoid on a vegan keto diet and provides a keto vegan menu for one week.
What is the vegan keto diet?
The ketogenic diet is low in carbohydrates, high in fat, and moderate in protein.
Carbohydrates are generally reduced to less than 50 grams per day to achieve and maintain ketosis, a metabolic process in which your body burns fat for fuel instead of glucose.
Since this way of eating is mostly of fat, usually around 75% of your intake, keto dieters often turn to high-fat animal products such as meats, butter, and full-fat dairy. Grease.
However, those who consume plant-based diets, including vegans, can also follow a ketogenic diet.
People who follow a vegan diet eat only plant-based foods, such as:
- Vegetables.
- Fruits.
- Grain.
They avoid foods of animal origin, such as:
- Meat.
- Chicken.
- Eggs.
- Dairy products.
Vegans can achieve ketosis by relying on high-fat plant products such as:
- Coconut oil
- Avocados
- Seeds.
- Walnuts.
Summary
The vegan keto diet is a low-carb, high fat, moderate protein diet that excludes all foods of animal origin.
Benefits of the vegan keto diet
Several health benefits are associated with vegan and ketogenic diets. However, no studies specifically focus on vegan keto diets.
Following a vegan diet has been shown to reduce the risk of chronic health conditions, such as:
- Heart disease.
- Diabetes.
- Certain types of cancer.
For example, studies have found that vegans have a 75% lower risk of developing high blood pressure and a 78% reduced risk of type 2 diabetes.
Additionally, vegans tend to weigh less than non-vegans, and those who adopt vegan diets are more successful in losing weight than people who eat animal products.
A review of 12 studies found that over 18 weeks, people on vegan diets lost an average of 5.5 pounds (2.52 kg) more than participants on non-vegetarian diets.
In the vegan diet, research has shown that following a high-fat, low-carb ketogenic diet can have a positive impact on your health.
The keto diet is well known for its effectiveness in losing weight, controlling blood sugar, and reducing risk factors for heart disease.
A study on 58 obese children and adolescents showed that participants who followed a ketogenic diet lost significantly more weight and fat mass than those on a low-calorie diet.
Additionally, the keto diet significantly raised adiponectin levels, a protein involved in regulating blood sugar and fat metabolism.
Higher adiponectin levels have been associated with better blood sugar control, less inflammation, and a lower risk of obesity-related diseases, including heart disease.
Ketogenic diets also have lower risk factors for heart disease, including high triglycerides, blood pressure, and “bad” LDL cholesterol.
Since both vegan and keto diets can benefit your health in similar ways, combining the two by following a vegan keto diet is likely to positively impact health.
Summary
Both vegan and keto diets have been linked to health benefits, including weight loss and a lower risk of heart disease and diabetes.
Foods to avoid
By following a vegan keto diet, you should significantly reduce your carbohydrate intake and replace it with healthy fats and vegan protein sources.
Animal products are excluded from a vegan keto diet.
These include:
- The eggs.
- The meat.
- Poultry.
- The milk products.
- Seafood.
Here are examples of foods that should be avoided altogether:
- Meat and poultry: beef, turkey, chicken, pork.
- Dairy: milk, butter, yogurt.
- Eggs: egg whites and egg yolks.
- Seafood: fish, shrimp, clams, mussels.
- Ingredients of animal origin: whey protein, honey, egg white protein.
Here are examples of foods that should be significantly reduced:
- Grains and starches: cereals, bread, baked goods, rice, pasta, grains.
- Sugary drinks: sweet tea, soft drinks, juices, smoothies, sports drinks, and chocolate milk.
- Sweeteners: brown sugar, white sugar, agave, maple syrup.
- Starchy vegetables: potatoes, sweet potatoes, zucchini, beets, peas.
- Beans and legumes: black beans, chickpeas, kidney beans.
- Fruits: all fruits should be limited. However, small servings of certain fruits such as berries are allowed.
- High carbohydrate alcoholic beverages: beer, sweetened cocktails, wine.
- Low-fat diet foods: Low-fat foods tend to be high in added sugar.
- High Carb Sauces and Condiments: BBQ sauce, sweetened salad dressings, marinades.
- Highly processed foods: Limit packaged foods and increase whole, unprocessed foods.
Carbohydrate restriction when following a vegan keto diet varies based on your health goals and individual needs.
In general, high-fat vegan foods and vegan protein sources should make up most of your diet.
Summary
Animal products and carbohydrate-rich foods such as cereals, sweetened beverages, and starchy vegetables should be restricted when following a vegan keto diet.
Food to eat
When following a vegan keto diet, it is essential to focus on healthy, vegan foods high in fat and low in carbohydrates.
Foods to eat on a vegetarian keto diet include:
- Coconut products: whole coconut milk, coconut cream, unsweetened coconut.
- Oils: olive oil, walnut oil, coconut oil, MCT oil, 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, Cashew Butter.
- Non-starchy vegetables: leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, bell peppers, and mushrooms.
- Vegan Protein Sources: Fatty Tofu, Tempeh.
- Vegan Full Fat Dairy Products: Coconut Yogurt, Vegan Butter, Cashew Cheese, Vegan Cream Cheese.
- Avocados : whole avocados, guacamole.
- Berries: Blueberries, blackberries, raspberries, and strawberries can be moderately enjoyed.
- Condiments: nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices.
While the keto diet eliminates many food groups that vegans depend on, such as whole grains and starchy vegetables, a vegan keto diet can be followed with careful planning.
Vegan keto dieters should get their calories from whole, unprocessed foods while avoiding highly processed vegan foods.
Summary
Vegan foods that contain keto include non-starchy vegetables, avocados, nuts, seeds, coconut, vegan protein sources, and healthy oils.
A vegan keto meal plan (for one week)
While the vegan keto diet may seem very restrictive, many foods can be made with vegetarian-friendly ingredients.
Below is a sample week-long menu for the vegan keto diet:
Monday
- Breakfast: Keto porridge made with whole coconut milk, flaxseeds, chia seeds, and unsweetened grated coconut.
- Lunch: vegan cream and low-carb vegetable soup.
- Dinner: sautéed rice cauliflower with tofu.
Tuesday
- Breakfast: scrambled tofu with vegan cheese and avocado.
- Lunch: Zucchini noodles with pecan pesto and vegan cheese.
- Dinner: Vegan Pecan Chili with Vegan Cheese and Sliced Avocado.
Wednesday
- Breakfast: Chia pudding made with whole fat coconut milk topped with sliced almonds.
- Lunch: creamy coconut and cauliflower soup.
- Dinner: shirataki noodles with mushrooms and vegan Alfredo sauce.
Thursday
- Breakfast: Full-fat coconut yogurt topped with nuts, seeds, and unsweetened grated coconut.
- Lunch: tofu, vegetable, and coconut curry.
- Dinner: Cauliflower crust pizza with non-starchy vegetables and vegan cheese.
Friday
- Breakfast : scrambled tofu with vegan cheese, mushrooms, and spinach.
- Lunch: vegetable salad and tofu with avocado dressing.
- Dinner: Eggplant lasagna made with vegan cheese.
Saturday
- Breakfast: vegan smoothie with coconut milk, almond butter, cocoa powder, and vegan protein powder.
- Lunch : vegetable salad and tofu with avocado dressing.
- Dinner: cauliflower fried rice.
Sunday
- Breakfast: coconut with almonds and chia pudding.
- Lunch: Large green salad with avocado tempeh, vegan cheese, non-starchy vegetables, and pumpkin seeds.
- Dinner : vegan cauliflower mac and cheese.
Vegan keto snacks
Try these vegan snacks to keep your appetite in check between meals:
- Sliced cucumber with vegan cream cheese.
- Coconut Fat Bombs (high-fat snacks made with coconut butter, coconut oil, and shredded coconut).
- Nut and coconut bars.
- Coconut and cocoa milkshake.
- Nut Mix: Mixed nuts, seeds, and unsweetened coconut.
- Dried coconut flakes.
- Roasted pumpkin seeds.
- Celery sticks are covered with almond butter.
- Coconut milk yogurt topped with chopped almonds.
- Olives stuffed with vegan cheese.
- Guacamole and sliced bell pepper.
- Cauliflower tater.
- Coconut cream with berries.
Summary
There are many delicious foods to choose from when following a vegan keto diet. Meals and snacks should be high in healthy fats and low in carbohydrates.
Disadvantages and side effects
While the vegan keto diet can benefit your health, it does have some potential drawbacks.
Vegan diets tend to be low in essential nutrients, especially if not carefully planned.
Vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron, and calcium are nutrients that some vegan diets lack.
Because the vegan keto diet is more restrictive than regular vegan diets, it is critical that those who follow it supplement with high-quality vitamins and minerals and plan their meals to ensure a nutritionally adequate diet.
Eating fortified foods, focusing on whole foods, and improving nutrient availability, such as fermentation and germination, are essential for people on a vegan keto diet.
However, it can be difficult for keto vegan dieters to meet their micronutrient needs through food alone.
Supplementing with specific vitamins and minerals that are commonly lacking in vegan diets is an intelligent way to prevent potential deficiencies and ensure your daily requirements are met.
Side effects of the vegan keto diet
The transition to a ketogenic diet can be difficult.
Often referred to as the keto flu, the transition period from a high-carb diet to a keto diet can be difficult for your body.
As your body transitions from burning glucose to fat for fuel, unpleasant symptoms can appear.
Side effects of the vegan keto diet can include:
- Fatigue.
- Nausea.
- Irritability.
- Constipation .
- Poor concentration.
- Diarrhea .
- Soft spot.
- Headaches.
- Muscle cramps.
- Dizziness.
- Difficulty in sleeping.
Staying hydrated, getting plenty of rest, eating foods rich in fiber, and engaging in light activities can help ease symptoms of the keto flu.
Additionally, supplementing with magnesium, sodium, and potassium electrolytes can help reduce specific symptoms, such as:
- Muscle pains.
- Headaches.
- Insomnia .
Since the vegan keto diet restricts many foods, it is not suitable for everyone.
The vegan keto diet is not suitable for the following groups of people:
- Those with type 1 diabetes.
- Women who are pregnant or breastfeeding.
- The athletes.
- With eating disorders or a history of eating disorders.
If you consider transitioning to a vegan keto diet, consult your doctor or qualified healthcare professional to make sure the diet is safe.
Summary
Low-carbohydrate and low-fat diets may not suit pregnant women, children, and people with certain medical conditions. If you are not sure if the vegan keto diet is the right choice, ask your doctor.
The bottom line
- The high-fat, low-carb vegan keto diet focuses on whole, unprocessed, plant-based foods.
- Vegan and ketogenic diets have been linked to benefits such as weight loss and reduced heart disease and diabetes risks.
- Certain supplements may be necessary to meet nutrient needs, including iron and vitamins B12 and D.
- Although research shows that both the vegan diet and the keto diet can benefit your health, studies on the vegan keto diet are needed to determine if this diet is effective and safe to follow in the long term.
