A Guide to Keto for Vegans
Keto for Vegans | Plant based ketosis | Ketogenic Vegan Diet | Keto and Vegan Diet
Are you a vegan who wants to try the keto diet? Great! In this article, we’ll explore how you can combine the keto diet and veganism to meet your dietary needs. We’ll discuss the main differences between these two eating styles and demonstrate how they can work together seamlessly. Let’s dive in and explore the fascinating world of the vegan keto diet!
What is the keto diet?
The keto diet is an eating plan that focuses on low-carbohydrate, high-fat intake to shift your body into a metabolic state known as ketosis. When your body lacks sufficient carbohydrates for energy, it starts burning stored fat instead. By reducing carb intake and increasing fat consumption, your body produces ketones, which serve as fuel instead of glucose. This process aids weight loss and has been associated with improved mental clarity and increased energy levels. You can find more information about the keto diet here.
What is the vegan diet?
What is the Keto for Vegans Diet?
The vegan ketogenic diet combines the principles of veganism and the ketogenic diet, focusing on high-fat, low-carbohydrate, and moderate-protein foods while excluding all animal products. Here’s an overview of the diet:
Plant-based fats:
Healthy fats from plant sources, such as avocados, coconut oil, olive oil, nuts, and seeds, provide the main source of calories.
Low-carb vegetables:
Non-starchy vegetables like leafy greens, cauliflower, courgette, and broccoli are recommended due to their low carbohydrate content and nutrient density.
Plant-based protein sources:
Vegan protein options like tofu, tempeh, seitan, legumes, and vegan protein powders supply the necessary protein while being mindful of carbohydrate intake.
Limited fruit consumption:
Fruits with high sugar content should be consumed in moderation, with a focus on low-sugar options like berries.
Hydration:
Proper hydration supports overall health and the ketosis process. Drinking enough water throughout the day is crucial.
Macronutrient tracking:
Monitoring and tracking macronutrient ratios are necessary to achieve and maintain ketosis. Adjusting fat, protein, and carbohydrate intake to meet individual needs is essential.
Nutritional supplements:
Since the vegan ketogenic diet restricts certain food groups, ensuring adequate intake of essential nutrients may require supplementation or guidance from a healthcare professional.
Remember, consulting with a healthcare professional or registered dietitian is advisable before starting any diet to ensure it aligns with your specific nutritional needs and goals.
Combining the ketogentic and vegan lifestyle
Ketosis occurs when the body primarily uses ketones, derived from fats, as its main energy source instead of glucose. The ketogenic diet aims to induce and maintain ketosis by significantly reducing carbohydrate intake and increasing fat consumption. Although the traditional ketogenic diet includes animal-based foods, vegans can still achieve ketosis and follow a plant-based keto diet.
To achieve plant-based ketosis, vegans need to focus on high-fat, low-carbohydrate foods while avoiding animal products. Here’s how it works:
Restrict carbohydrates:
On a vegan keto diet, limit carbohydrate intake to induce ketosis. Typically, the daily allowance is around 20-50 grams, but individual needs may vary. Avoid or minimize high-carbohydrate foods like grains, legumes, starchy vegetables, and fruits.
Increase healthy fats:
Healthy fats become the primary calorie source on a vegan keto diet. Include plant-based sources like avocados, coconut oil, olive oil, nuts, seeds, and their respective oils. These fats provide energy and sustain ketosis.
Moderate protein intake:
While protein is essential, excessive amounts can hinder ketosis. Aim for moderate intake by including plant-based sources like tofu, tempeh, seitan, and plant-based protein powders. Avoid excessive protein consumption, as it can convert to glucose through gluconeogenesis.
Focus on low-carb vegetables:
Non-starchy vegetables are crucial for nutrients and fibre. Include leafy greens, broccoli, cauliflower, zucchini, asparagus, and bell peppers. These provide vitamins, minerals, and fibre while controlling carbohydrate intake.
Optimise micronutrient intake:
Plant-based keto diets may require attention to certain nutrients typically obtained from animal products, such as vitamin B12, iron, omega-3 fatty acids, calcium, iodine, and zinc. Consider supplementation or fortified foods to ensure adequate intake.
Stay hydrated and monitor electrolytes:
Ketosis can impact fluid balance and electrolyte levels. Drink plenty of water and consider supplementing with electrolytes like sodium, potassium, and magnesium to maintain proper hydration and electrolyte balance.
Periods of fasting:
Intermittent fasting or time-restricted eating can complement a vegan keto diet and enhance ketosis. Fasting allows the body to deplete glycogen stores and transition into ketosis more efficiently.
It’s important to note that vegan keto diets require careful planning and monitoring to ensure nutritional adequacy and avoid potential deficiencies. Consulting with a registered dietitian or healthcare professional specialising in vegan nutrition can provide personalised guidance and optimise nutrient intake on a plant-based ketogenic approach.
What are the benefits of keto for vegans?
Following a vegan ketogenic diet can provide several potential benefits. Here are some advantages:
Weight management:
The diet promotes weight loss by encouraging the body to burn stored fat as fuel, reducing appetite and stabilising blood sugar levels.
Increased energy levels:
Ketones, the energy source during ketosis, supply a steady and efficient fuel to the body, resulting in increased energy and improved physical and mental performance.
Blood sugar control:
The low-carbohydrate nature of the diet helps regulate blood sugar levels, making it beneficial for individuals with diabetes or insulin resistance.
Mental clarity and focus:
Many people experience improved mental clarity, focus, and cognitive function on a ketogenic diet. The vegan keto diet may offer similar benefits by supporting stable energy levels and reducing blood sugar fluctuations.
Reduced inflammation:
Plant-based foods are known for their anti-inflammatory properties, and the diet’s emphasis on whole, unprocessed foods can help reduce inflammation in the body.
Potential health benefits:
Some studies suggest that ketogenic diets, including the vegan keto diet, may have potential benefits for conditions like epilepsy, polycystic ovary syndrome (PCOS), and neurological disorders.
Environmental sustainability:
Choosing a vegan diet has positive environmental impacts by reducing the carbon footprint associated with animal agriculture. Combining veganism with a ketogenic approach promotes personal health and environmental sustainability.
As with any dietary change, it’s important to consult with a healthcare professional or registered dietitian for personalised guidance and to ensure that the vegan keto diet is suitable for your individual needs.
The challenges of keto for vegans
Limiting carbohydrates on a standard ketogenic diet can pose challenges, and eliminating animal products adds complexity. Meat, eggs, and dairy, low in carbohydrates and high in fat, align well with ketogenic ratios. However, with careful planning and food choices, a vegan ketogenic diet is still achievable. Here’s a list of foods to avoid in specific categories, on a vegan keto diet:
Fruits:
Although generally healthy, some fruits have higher natural sugars and carbohydrates. Limit or avoid bananas, grapes, mangoes, pineapples, oranges, and other tropical fruits. Choose lower-sugar options like berries in moderation.
Sugar and sweeteners:
Steer clear of added sugars like white sugar, brown sugar, honey, maple syrup, agave nectar, and artificial sweeteners. These can disrupt ketosis and spike blood sugar levels.
Legumes:
Legumes, such as beans, lentils, chickpeas, and peas, contain relatively high carbohydrates and can hinder ketosis. They’re typically excluded from a vegan ketogenic diet.
Tubers and root vegetables:
Potatoes, sweet potatoes, yams, and carrots are starchy vegetables high in carbohydrates. Avoid or consume them in very limited quantities on a vegan ketogenic diet.
Grains and grain-based products:
Wheat, rice, oats, quinoa, and corn are high in carbohydrates and unsuitable for a vegan ketogenic diet. Avoid bread, pasta, cereals, and other grain-based products.
Processed and refined foods:
Avoid highly processed and refined foods like packaged snacks, cookies, cakes, pastries, and processed meats. These often contain hidden sugars, unhealthy fats, and high carbohydrate content.
High-carb condiments and sauces:
Watch out for condiments and sauces with high-carb content, such as ketchup, barbecue sauce, sweet dressings, and high-sugar marinades. Opt for homemade, low-carb alternatives or check labels carefully.
Alcohol:
Limit or avoid alcoholic beverages, especially those high in sugar and carbohydrates like beer, sweet wines, and cocktails, on a vegan ketogenic diet.
Remember, a vegan ketogenic diet emphasises plant-based fats, low-carb vegetables, and moderate amounts of plant-based protein sources.
Foods to eat to achieve Plant-Based Ketosis
Here’s a breakdown of foods you can include in a vegan ketogenic diet:
Healthy fats: Incorporate these plant-based fats into your diet:
- Avocado and avocado oil
- Coconut oil and coconut cream
- Olive oil
- Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds, hemp seeds)
- Nut and seed butter (almond butter, peanut butter, tahini)
- Plant-based oils (macadamia nut oil, sesame oil)
Low-carb vegetables: Plenty of these non-starchy vegetables:
- Leafy greens (spinach, kale, arugula, Swiss chard)
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
- Courgette
- Cabbage
- Asparagus
- Bell peppers
- Cucumber
Plant-based protein sources: Choose these vegan protein options:
- Tofu
- Tempeh
- Seitan
- Edamame
- Vegan protein powders (pea protein, hemp protein)
Low-sugar fruits: Enjoy these fruits in moderation due to their lower sugar content:
- Berries (strawberries, raspberries, blueberries, blackberries)
- Avocado (technically a fruit)
Non-dairy alternatives: Opt for these plant-based milk and dairy alternatives:
- Unsweetened almond milk
- Unsweetened coconut milk
- Unsweetened hemp milk
Low-carb condiments and seasonings: Use these to add flavour to your meals:
- Herbs and spices (turmeric, cumin, oregano, basil, garlic powder)
- Apple cider vinegar
- Lemon and lime juice
- Low-carb hot sauce
- Tamari or coconut aminos (as soy sauce substitutes)
Beverages: Stay hydrated with these options:
- Water (plain or infused with lemon, cucumber, or mint)
- Herbal tea (unsweetened)
- Black coffee (unsweetened)
Remember to focus on nutrient-dense, whole foods and aim for a proper balance of fats, proteins, and low-carb vegetables.
Vegan-Friendly, Keto Friendly Food Alternatives
People who follow a keto lifestyle will often decide to either eat clean or dirty keto. Clean involves eating whole foods, unprocessed without sugar replacements. And also, meat, cheese and eggs, feature highly in a keto diet. So if you wish to incorporate some cheese and meat alternatives into a keto for a vegan diet, here are some examples. In addition, you can also find general vegan food alternatives to meat, dairy and eggs here.
Low-carb vegan cheese alternatives:
- Nut-based cheeses: Opt for options made from almonds, cashews, or macadamia nuts. These come in flavours like cheddar, mozzarella, and pepper jack.
- Coconut-based cheeses: Some brands offer vegan cheese alternatives made from coconut milk, which works well for a low-carb diet.
- Nutritional yeast: Though not a cheese alternative, nutritional yeast has a cheesy flavour and can be used as a topping or ingredient in various dishes.
Plant-based meat alternatives:
- Tempeh: Made from fermented soybeans, tempeh is a versatile meat substitute with relatively low carbohydrates.
- Seitan: Derived from wheat gluten, seitan is a high-protein meat alternative with a chewy texture. Check the label for carbohydrate content, as some variations may have added ingredients.
- Tofu: Tofu is a popular plant-based protein option that can be used in various dishes. Choose firm or extra-firm tofu for fewer carbohydrates.
- Textured vegetable protein (TVP): TVP is a dehydrated soy product that mimics ground meat. It is low in carbohydrates and can be rehydrated and seasoned to replace meat in recipes.
When selecting vegan cheese and plant-based meat alternatives, check the nutrition labels for carbohydrate content. Some products may contain added sugars or higher carbohydrate ingredients.
Egg replacements suitable for a vegan ketogenic diet:
- Flaxseed or chia seed eggs: Combine 1 tablespoon of ground flaxseeds or chia seeds with 3 tablespoons of water. Let it sit for a few minutes until it thickens. Use this mixture as a binder in baking recipes.
- Silken tofu: Blend or mash silken tofu until smooth and use it as an egg replacement in recipes like quiches, custards, or scrambled tofu.
- Unsweetened applesauce: Substitute each egg with 1/4 cup of unsweetened applesauce in baked goods. This is ideal for recipes that require moisture.
- Vegan yoghurt: Replace one egg with approximately 1/4 cup of vegan yoghurt in recipes that need moisture and binding properties.
- Baking powder and vinegar: Mix 1 teaspoon of baking powder with 1 tablespoon of vinegar to replace one egg in baking recipes that require leavening.
- Carbonated water: In certain recipes like pancakes or waffles, using carbonated water instead of eggs can create a lighter texture.
Remember to consider the flavour and texture of the egg replacement in the specific recipe you’re preparing. Experimentation may be necessary to achieve the desired results.
Getting enough Fat on Keto for Vegans
Getting enough fat on a vegan ketogenic diet is crucial to maintain ketosis and providing energy for your body. Here are some tips to help you incorporate sufficient fats into your vegan keto diet:
Use plant-based oils:
Cook and prepare food with healthy plant-based oils like coconut oil, olive oil, avocado oil, and sesame oil. These oils are rich in healthy fats and can be easily added to your meals.
Add avocados:
Avocados are an excellent source of healthy fats. Include them in salads, smoothies, or enjoy them on their own to increase your fat intake.
Incorporate nuts and seeds:
Snack on almonds, walnuts, chia seeds, flaxseeds, and hemp seeds. Sprinkle them on salads or use them in recipes to boost your fat intake.
Use coconut products:
Include coconut milk, coconut cream, and shredded coconut in curries, smoothies, desserts, or as dairy alternatives in recipes.
Consume nut butter:
Enjoy almond butter, peanut butter, or cashew butter on low-carb bread, in sauces, dressings, or desserts.
Experiment with vegan cheeses:
Look for vegan cheeses made from nuts or coconut oil. Enjoy them as snacks or incorporate them into recipes.
Include full-fat plant-based dairy alternatives:
Opt for full-fat options like coconut milk, almond milk, or cashew milk to increase your overall fat intake.
Add olives and olive oil:
Snack on olives and use extra virgin olive oil as a dressing or for sautéing vegetables. They are rich in monounsaturated fats.
Embrace plant-based protein sources with higher fat content:
Include tempeh and tofu in your meals as they contain both healthy fats and protein.
Remember to track your macronutrients to ensure you meet your individual fat goals while maintaining ketosis.
Getting enough Protein on Keto for Vegan diet
Getting enough protein on a vegan ketogenic diet is important to support muscle health, satiety, and overall nutrition. While the ketogenic diet typically has a higher fat and lower carbohydrate intake, you can still include several plant-based protein sources. Here are some tips to help you meet your protein needs on a vegan keto diet:
- Incorporate plant-based protein sources: Include a variety of plant-based protein sources in your meals, such as tofu, tempeh, and seitan. These versatile options can be used in stir-fries, salads, or as meat substitutes.
- Include legumes in moderation: While higher in carbohydrates, you can include small amounts of low-carb legumes like lentils and black soybeans. Pay attention to portion sizes.
- Snack on nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds provide protein along with healthy fats.
- Enjoy nut and seed butter: Include almond butter, peanut butter, or tahini for protein and healthy fats.
- Supplement with vegan protein powders: Add pea protein, hemp protein, or brown rice protein powders to smoothies or recipes to increase protein intake.
- Focus on low-carb vegetables: Include protein-rich low-carb vegetables like spinach, kale, broccoli, Brussels sprouts, and asparagus in your meals.
- Plan balanced meals: Combine protein-rich plant-based foods with healthy fats for balanced macronutrients.
- Track protein intake: Use a food tracking app or consult a registered dietitian to ensure you meet your protein needs based on your factors.
Remember individual protein needs may vary depending on age, activity level, and overall health.
Keto for Vegans, 5 Day Meal Plan
Here’s a sample 5-day basic meal plan for a vegan ketogenic diet:
1st Day
- Breakfast: Cook tofu scramble with spinach, mushrooms, and nutritional yeast in coconut oil.
- Lunch: Make a salad with mixed greens, avocado, cucumber, and cherry tomatoes, and dress it with olive oil and lemon juice.
- Snack: Enjoy a handful of almonds.
- Dinner: Prepare zucchini noodles with a creamy avocado sauce using blended avocado, coconut cream, lemon juice, and herbs.
- Dessert: Make coconut milk chia pudding with unsweetened shredded coconut and sprinkle chia seeds on top.
2nd Day
- Breakfast: Create chia seed pudding with unsweetened almond milk and top it with fresh berries and chopped walnuts.
- Lunch: Cook cauliflower rice stir-fry with tofu, broccoli, bell peppers, and tamari sauce.
- Snack: Slice cucumber and have it with almond butter.
- Dinner: Bake tempeh with roasted Brussels sprouts and serve it with steamed asparagus on the side.
- Dessert: Enjoy dark chocolate squares (at least 85% cocoa).
3rd Day
- Breakfast: Make a smoothie with unsweetened coconut milk, spinach, avocado, hemp seeds, and a scoop of vegan protein powder.
- Lunch: Prepare stuffed bell peppers with a mixture of cauliflower rice, black soybeans, diced tomatoes, and spices.
- Snack: Enjoy coconut milk yoghurt topped with crushed almonds.
- Dinner: Cook curry tofu with cauliflower and bell peppers and serve it over a bed of cauliflower rice.
- Dessert: Bake almond flour shortbread cookies sweetened with stevia.
4th Day
- Breakfast: Make almond flour pancakes and top them with sugar-free berry compote and a dollop of coconut cream.
- Lunch: Prepare a kale salad with tempeh bacon, cherry tomatoes, avocado, and a creamy tahini dressing.
- Snack: Enjoy homemade kale chips seasoned with sea salt and nutritional yeast.
- Dinner: Make zucchini boats stuffed with a mixture of sautéed mushrooms, spinach, vegan cheese, and herbs.
- Dessert: Enjoy vegan coconut milk ice cream (sugar-free) topped with crushed almonds.
5th Day
- Breakfast: Make an avocado and cucumber smoothie with unsweetened almond milk and a scoop of vegan protein powder.
- Lunch: Prepare a vegan Caesar salad with romaine lettuce, vegan Caesar dressing, grilled tofu, and sprinkle hemp seeds on top.
- Snack: Have roasted seaweed snacks.
- Dinner: Cook stir-fried cauliflower rice with mixed vegetables, tofu, and tamari sauce.
- Dessert: Bake cinnamon-spiced apples and top them with coconut cream.
Remember to adjust portion sizes and macronutrient ratios based on your specific dietary needs and goals. Stay hydrated and listen to your body’s hunger and fullness cues.
The Downsides to Keto for Vegans
Combining a ketogenic diet with a vegan lifestyle is possible, but it’s important to consider several potential downsides. Here are some points to keep in mind:
Keto Flu:
This is a symptom that some people experience when they enter ketosis. This only usually lasts a few days. It can include headaches and fatigue, but there are ways to reduce and eliminate the effects of keto flu. You can read more about what keto flu is and how to avoid it here.
Limited food choices:
Vegan diets already exclude animal products, and adding the restrictions of a ketogenic diet further limits food variety. This can make meal planning and finding suitable options more challenging.
Nutrient deficiencies:
The vegan diet, especially when combined with a ketogenic approach, may increase the risk of certain nutrient deficiencies. These include vitamin B12, iron, omega-3 fatty acids, calcium, iodine, and zinc. Careful planning and potential nutrient supplementation may be necessary.
Higher planning and preparation time:
Following a vegan ketogenic diet requires careful planning, reading labels, and preparing meals that meet specific macronutrient ratios and nutritional needs. It can be time-consuming to find appropriate recipes, shop for specific ingredients, and prepare meals.
Social challenges:
Eating out or attending social gatherings may be more difficult on a vegan ketogenic diet. Many restaurants and social events may not offer suitable options, making it harder to maintain the diet while socialising.
Potential for disordered eating:
Combining the restrictions of a vegan diet and a ketogenic diet may increase the risk of developing disordered eating patterns or an unhealthy relationship with food. It’s important to prioritize overall health and nourishment rather than strict adherence to rules.
Limited research:
Although there is growing interest in both the vegan and ketogenic diets individually, limited research exists specifically on the long-term effects and benefits of combining the two. It’s important to acknowledge that the long-term effects and potential risks of this dietary approach are still not fully understood.
Before starting a vegan ketogenic diet, it’s recommended to consult with a healthcare professional or registered dietitian who can provide personalised guidance. They can help address any nutrient deficiencies, ensure your dietary needs are being met, and monitor your health markers. Working with a professional can help mitigate potential downsides and ensure a well-balanced approach to your diet.
How to Succeed on a Ketogenic, Vegan Diet
To thrive on a keto vegan diet, you need careful planning, attention to nutrient intake, and a focus on whole, nutrient-dense foods. Here are some tips to help you succeed:
Plan your meals:
Take the time to plan your meals and snacks ahead of time. This way, you can ensure you’re getting a variety of foods and meeting your nutrient needs while staying within the keto guidelines.
Focus on whole, plant-based foods:
Make whole foods like vegetables, leafy greens, nuts, seeds, avocados, and low-carb fruits the centrepiece of your diet. These foods provide essential vitamins, minerals, and fibre while keeping your carbohydrate intake in check.
Prioritise healthy fats:
Include sources of healthy fats in your diet, such as avocados, coconut oil, olive oil, nuts, and seeds. These fats are crucial for energy, satiety, and overall health on a keto-vegan diet.
Incorporate plant-based proteins:
Seek out plant-based protein sources like tofu, tempeh, seitan, legumes (in moderation), and plant-based protein powders. These protein sources will help support muscle health and overall nutrition.
Stay hydrated:
Drink plenty of water throughout the day to stay hydrated and support optimal bodily functions. Adequate hydration is vital for overall health and well-being.
Pay attention to nutrient deficiencies:
Be mindful of potential nutrient deficiencies on a vegan ketogenic diet, such as vitamin B12, iron, omega-3 fatty acids, calcium, iodine, and zinc. Consider working with a registered dietitian to ensure you’re meeting your nutrient needs and consider appropriate supplementation if necessary.
Be flexible with food choices:
While following a keto vegan diet, it’s crucial to be open to a variety of foods and flavours. Explore new recipes, try different cooking methods, and experiment with spices and herbs to keep your meals interesting and enjoyable.
Practice mindful eating:
Listen to your body’s hunger and fullness cues. Eat mindfully, savouring each bite, and stop eating when you’re comfortably satisfied. Pay attention to how different foods make you feel and adjust your diet accordingly.
Regularly monitor your health:
Consider getting regular check-ups and monitoring your health markers to ensure you’re thriving on your keto vegan diet. This may involve blood tests and working closely with a healthcare professional or registered dietitian.
Remember, everyone’s nutritional needs and goals are unique. It’s important to tailor your keto vegan diet to suit your requirements and seek guidance from healthcare professionals or registered dietitians to ensure you’re thriving and meeting your nutritional needs.
In conclusion
This page is a guide to helping you understand how the keto and vegan diets can work together. It will however require some dedication. To achieve ketosis from a vegan diet, you must ensure that your carb intake is low. Aim for under 35g of carbs per day. If you look at the carbs per 100g on the packets of foods, you will see just how much sugar is added to foods. And also remember that vegan supplements can help make sure you keep a healthy balance of nutrients.
For a more in-depth look at how keto affects your body, you can find information and resources at Best Keto UK.
This website will provide you with all you need to know about how the body changes during ketosis and what to expect. When putting your body into ketosis it will go through a drastic change, from using carbs for fuel to fat burning. Many people might say that keto and vegan diets are not sustainable long-term. But by following this guide and doing more research into the right foods, you can enjoy a successful, healthy balanced lifestyle. And reap the rewards of weight loss while also reversing many conditions associated with sugar and meat consumption.
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