Vegan Keto Diet (Plant-Based Low-Carb Diet)

At Fat Fit Go, although we are not Vegan ourselves, our goods are vegan-friendly and we understand many Vegans want the advantages of a high fat diet. This one’s for you!

The main advantages of a vegan keto diet are cutting back on animal product consumption, triggering fat loss, and boosting energy levels, as well as protecting brain wellness.

You might’ve heard that the vegan ketogenic diet is hard to stay on. But, it’s not as hard as you think. For example, a great trick is to keep high protein nuts on hand to keep your energy levels high throughout your busy schedule.

If you’re new or want to transition to a keto vegan diet, then keep reading to learn more about the ultimate guide to starting a vegan ketogenic lifestyle!

What is Vegan Keto?

A vegan keto lifestyle is a type of vegetarian diet, this dietis high in fat and low in carbohydrates, with the aim of achieving ketosis. Without consuming animal products and only relying on plant-based sources of protein, fat, and other nutrients.

On a vegan keto diet, you would typically consume foods such as avocados, coconut oil, nuts, and seeds, and non-starchy vegetables like broccoli, spinach, and kale. You would also need to include plant-based sources of protein, such as tofu, tempeh, and legumes, although you may need to be mindful of your total protein intake to ensure that you are getting enough.

It’s important to note that following a vegan keto diet can be challenging and may require careful planning and attention to nutrient intake. It is also important to consult your doctor (healthcare professional) or registered dietitian before starting any new diet.

Many people have a hard time sticking with the keto diet because it feels a little backward to eat mostly fat. Carbohydrates make up 50% of the typical American diet, so for many, cutting out carbs is a huge change.

What are the Rules When Following a Vegan Keto Diet?

On a vegan keto diet, carbs are out (mostly). Fats and proteins from plant-based sources are in.

Those who are vegan wanting to switch to a ketogenic diet may be wondering how they are going to achieve a ketonic state without eating meat and eggs. It’s easy once you find plant-based protein substitutes.

Here are some general vegan keto diet guides:

Limit Carbohydrate Intake

The goal of a vegan keto diet is to achieve ketosis, a metabolic state in which the body burns fat for fuel instead of carbohydrates. To do this, you need to limit your intake of carbohydrates to a very low level, typically less than 50 grams per day.

• You must consume less than 35 grams of carbohydrates per day
• No meat, fish, or animal products are allowed
• Your diet must consist of mostly low carb vegetables (Think greens like spinach, asparagus, broccoli, and celery)
• 70% of calories from plant-based fats
• 25% of calories from plant-based proteins

Some may need to supplement their diet with extra nutrients not gained from food sources such as D3, B12, B6, DHA, EPA, iron, zinc, and taurine.

Focus On Plant-Based Fats

On a vegan keto diet, you should aim to get most of your calories from plant-based fats, such as:

• Coconut oil: Coconut oil is a great source of medium chain triglycerides (MCTs), which are easily converted into ketones by the body and can help with ketosis.
• Avocado oil: Avocado oil is high in monounsaturated fats and can be used for cooking and as a salad dressing.
• Olive oil: Olive oil is a good source of monounsaturated fats and can be used for cooking and as a salad dressing.
• Nuts and seeds: Nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds, are good sources of healthy fats and can be included in a vegan ketogenic diet.
• Nut and seed butters: Nut and seed butters, such as almond butter and tahini, can be used as spreads or added to recipes for added fat and flavor.
• Coconut milk: Coconut milk is a good source of fat and can be used in soups, curries, and smoothies.

It’s important to note that while these plant-based fats can be included in a vegan ketogenic diet, it’s important to pay attention to portion sizes and choose fats that are minimally processed and free of additives. It’s also a good idea to incorporate a variety of fats to ensure that you’re getting a diverse range of nutrients.

Eat Non-starchy Vegetables

Non-starchy vegetables can be a great addition to a vegan ketogenic diet. These types of vegetables are low in carbohydrates and provide a good source of fiber, vitamins, and minerals. Some examples of non-starchy vegetables include:

• Leafy greens (foods like Spinach, kale, lettuce, and other leafy greens)
• Cruciferous vegetables (Broccoli, cauliflower, Brussels sprouts, and other cruciferous vegetables)
• Cabbage
• Asparagus
• Zucchini
• Eggplant

Choose Plant-Based Protein Sources

It is important to be mindful of your protein intake to ensure that you are getting enough.

There are several vegan protein sources that can be included in a vegan ketogenic diet. These protein plant foods include:

• Tofu
• Tempeh
• Seitan
• Legumes
• Nuts and seeds
• Nut and seed butters

Stay Hydrated

It is important to drink plenty of water and other hydrating fluids to help your body function properly on a vegan keto diet. There are several beverages that can be included in a vegan ketogenic diet. These include:

• Water
• Unsweetened tea and coffee
• Coconut water
• Unsweetened plant-based milk (almond milk and coconut milk – no added sugar)
• Vegetable juice (tomato juice or cucumber juice – no added sugar)

Monitor Your Nutrient Intake

There are several ways to monitor your nutrient intake on a vegan ketogenic diet:

• Use a food tracking app: There are several apps available that allow you to track your food intake and ensure that you are getting the right balance of nutrients. Some examples include MyFitnessPal and Cronometer.
• Keep a food diary: Writing down everything you eat and drink in a food list diary can help you keep track of your nutrient intake and identify any areas where you may be falling short.
• Consult a registered dietitian: A registered dietitian can help you create a meal plan that meets your nutrient needs and can provide guidance on how to ensure that you are getting enough of all the essential nutrients.
• Get regular blood work: Getting regular blood work can help you determine if you are getting enough of certain nutrients, such as iron and B12, and can also help identify any potential deficiencies.

A vegan keto diet may be low in certain nutrients. It is important to monitor your intake of these nutrients and consider taking supplements if needed.

Health Benefits To Those Who Follow Vegan Keto Diet

Most people go on the vegan keto diet because it’s associated with health benefits associated. Some of these benefits include:

1. Weight loss: The combination of a low-carbohydrate and high-fat diet can be effective for weight loss, as it can help reduce appetite and increase fat burning.
2. Improved blood sugar control: A vegan ketogenic diet may help improve blood sugar control in people with type 2 diabetes or prediabetes, as it can help reduce the need for medication and improve glycemic control.
3. Improved cardiovascular health: A vegan ketogenic diet may help improve cardiovascular health by reducing the risk of high blood pressure, high cholesterol, and heart disease.
4. Improved brain health: Other effects of the vegan keto diet is it has been shown to improve brain function and may be beneficial for people with neurological conditions, such as Parkinson’s, Alzheimer’s, multiple sclerosis, autism, epilepsy, and sleep disorders.
5. Improved gut health: A vegan ketogenic diet may improve gut health by increasing the production of short-chain fatty acids, which can help support the growth of beneficial bacteria in the gut.

It’s important to note that while a vegan ketogenic diet may offer these potential health benefits, it’s important to work with a healthcare provider or registered dietitian to ensure that you are meeting your nutrient needs and to monitor your health.

How Do I Start?

Here are some steps to help you get started on a vegan ketogenic diet:

1. Educate yourself: It’s important to understand the principles of the vegan ketogenic diet and how it works before you begin. This may involve reading books or articles, watching videos, or consulting with a healthcare provider or registered dietitian.
2. Calculate your macronutrient needs: In order to follow a vegan ketogenic diet, you’ll need to determine the right balance of carbohydrates, protein, and fat for your needs. A registered dietitian can help you calculate your macronutrient needs based on your age, weight, height, and activity level.
3. Make a vegan ketogenic meal plan: Once you know your macronutrient needs, you can start planning your meals and snacks. This may involve searching for vegan ketogenic recipes or creating your own meals based on low-carb, high-fat plant-based foods.
4. Stock your kitchen: Once you have a meal plan in place, it’s time to stock your kitchen with the right foods. This may involve purchasing a variety of plant-based fats, protein sources, and non-starchy vegetables.
5. Stay consistent: To be successful on a vegan ketogenic diet, it’s important to be consistent with your food choices and to stick to your meal plan as closely as possible. This may involve meal prepping and packing your meals and snacks in advance to make it easier to stay on track.

It’s important to note that starting a vegan ketogenic diet can be challenging and may require some trial and error. It’s a good idea to get well-stocked on your vitamins, vegan products, and supplements and work with a healthcare provider or registered dietitian to ensure that you are meeting your nutrient needs and to monitor your health.

What Are The Foods to Eat on a Vegan Keto?

As we mentioned earlier, a huge part of making the ketogenic diet vegan is choosing your plant-based proteins and fats. There are tons of options out there that many people overlook.

Mushrooms such as:

• Shitaki
• Lions mane
• King’s Oyster.

Low-carb vegan vegetables are also a must. Always remember greens!

Leafy greens are ideal such as:

• Spinach
• Kale
• Broccoli
• Cabbage

Also above ground vegetables like:

• Cauliflower
• Zucchini
• Celery

Sea vegetables like:

• Kelp
• Seaweed
• Dulse

Also, fermented vegetables are a hit among the vegan keto communities.

Get yourself a jar of:

• Kim Chi
• Sauerkraut
• Natto

For plant-based fats, nuts and seeds will go a long way. It’s always a great idea to keep a stash of a high-fat nut medley nearby. Nuts are a crucial part of this diet because of their high fat content.

• Pistachios
• Almonds
• Sunflower seeds
• Pumpkin seeds

Nuts and seeds ideal for snacking throughout the day.

Avocados and berries are a flavorful way to maintain your ketonic state. Avocados are the perfect high-fat snack. Berries like blackberries, raspberries, blueberries, and strawberries should be kept in the fridge at all times!

High-fat dairy substitutes such as coconut-based yogurt, vegan cheeses, and coconut cream are a great way to maintain your high-fat calorie count.

Have a sweet tooth? No problem!

There are many options for low-carb sweeteners. Stevia is probably the most popular, but erythritol and monk fruit are worth checking out as well.

You’ll want to substitute animal-based fats such as butter or margarine for products such as coconut, almond, avocado, or olive oil.

Foods To Avoid On a Vegan Keto Diet

There are five main groups of foods to stay away from when following a keto diet. This is in addition to removing meat, fish, poultry, and dairy when following a vegan diet. You want to completely cut out foods that are high in carbohydrates.

These include:

1. Grains: Grains, such as wheat, rice, and oats, are high in carbohydrates and should generally be avoided on a ketogenic diet. This includes bread, pasta, and other grain-based products.
2. Legumes: Legumes, such as beans, lentils, and chickpeas, are high in carbohydrates and should generally be avoided on a ketogenic diet.
3. Fruits: Many fruits are high in carbohydrates and should be limited on a ketogenic diet. This includes sweet fruits, such as bananas, mangos, and pineapples, as well as dried fruits, such as raisins and apricots.
4. Starchy vegetables: Starchy vegetables, such as potatoes, corn, and peas, are high in carbohydrates and should be limited on a ketogenic diet.
5. Sugary foods and drinks: Foods and drinks that are high in added sugars, such as candy, cookies, and soda, should be avoided on a ketogenic diet as they can interfere with ketosis and contribute to weight gain.

It’s important to note that while these foods should generally be avoided on a ketogenic diet, it’s important to pay attention to portion sizes and to choose minimally processed foods, and whole foods whenever possible. It’s also a good idea to consult with a healthcare provider or registered dietitian to ensure that you are meeting your nutrient needs.

Vegan Diet Cheat Sheet

Here are a few easy vegan cheats to substitute for your favorites. Using these substitutions in your kitchen will greatly ease the loss of not being able to eat some of your favorite foods.

Take a look at some of your non-vegan recipes and we bet you’ll find an easy (and delicious) substitution from this list!

• Milk – Replace with: Coconut or Almond Milk
• Heavy Cream – Replace with: Coconut Cream
• Butter – Replace with: Coconut Oil or Vegan Butter
• Cheese – Replace with: Vegan Cheese
• Cream Cheese – Replace with: Vegan Soft Cheese
• Yogurt – Replace with: Coconut or Nut-Based Yogurt

Vegan Keto Meal Plan (1 Day)

Here is an example of a vegan ketogenic diet meal plan for one day:

Breakfast:

• Tofu scramble with spinach and avocado oil
• 1/2 cup berries
• 1 cup unsweetened almond milk

Lunch:

• Large mixed greens salad with tomato, cucumber, bell pepper, and avocado, topped with a tofu-based dressing
• 1/4 cup mixed nuts

Dinner:

• Grilled tempeh with roasted broccoli and cauliflower
• 1/2 avocado

Snacks:

• 1/4 cup hemp seeds
• Celery sticks with almond butter
• 1/2 cup unsweetened coconut milk yogurt with 1/4 cup berries

Frequently Asked Questions

What is the vegan ketogenic diet?

The vegan ketogenic diet is a plant-based diet that is low in carbohydrates and high in fats. It is designed to help promote ketosis, a metabolic state in which the body burns fat for fuel instead of carbohydrates.

What types of food can be eaten on a vegan ketogenic diet?

A vegan ketogenic diet typically includes a variety of plant-based fats, such as avocados, nuts and seeds, and coconut oil, as well as non-starchy vegetables, such as leafy greens, broccoli, and cauliflower. Plant-based protein sources, such as tofu, tempeh, and legumes, may also be included in small amounts.

What types of food should be avoided on a vegan ketogenic diet?

Foods that are high in carbohydrates, such as grains, legumes, fruits, and starchy vegetables, should generally be avoided on a vegan ketogenic diet. In addition, sugary foods and drinks should be avoided as they can interfere with ketosis.

Can a vegan ketogenic diet be healthy?

It is possible to follow a healthy vegan ketogenic diet, but it can be challenging to get all the nutrients you need on this type of diet. It’s important to carefully plan your meals and snacks to ensure that you are meeting your nutrient needs and to work with a healthcare provider or registered dietitian to monitor your health.

Is the vegan ketogenic diet safe for everyone?

The vegan ketogenic diet may not be suitable for everyone and may not be recommended for certain groups of people, such as those with kidney disease or certain types of cancer. It’s important to consult with a healthcare provider or registered dietitian before starting any new diet, especially if you have a pre-existing medical condition.

Overview of the Vegan Ketogenic Diet

In conclusion, the vegan ketogenic diet is a plant-based diet that is low in carbohydrates and high in fats. It is designed to promote ketosis, a metabolic state in which the body burns fat for fuel instead of carbohydrates. While the vegan ketogenic diet can be effective for weight loss and may offer other health benefits.

If you’re planning on starting, it can be challenging to get all the nutrients you need on this type of diet and may not be suitable for everyone. It’s important to carefully plan your meals and snacks to ensure that you are meeting your nutrient needs and to work with a healthcare provider or registered dietitian to monitor your health.