The keto diet is known for its powerful effects on weight loss and overall health.
Although it is often associated with animal foods, this high-fat, moderate-protein, and low-carb diet can also be adapted to fit in vegan diets and other plant-based meal plans.
Vegan diets make it more difficult for some people to eat low-carb since they exclude all animal products. However, these diets can actually provide the potential benefits of a keto diet. It just needs careful planning.
In this article, we detail the foods to eat and avoid while following a vegan keto diet, as well as a 7-day vegan keto menu plan.
Vegan keto diet
The ketogenic diet involves high fat, moderate protein, and low carbs.
Carb intake on a keto diet is typically limited to only 20–50 grams a day to get into and maintain full ketosis—a metabolic process wherein the body utilizes fat as the fuel source instead of glucose.
A keto diet is mostly composed of fat, which is around 75% of your calorie intake. Thus, people on this diet often turn to high-fat animal products, including full-fat dairy and meats.
But this does not stop the vegan dieters to follow a keto diet as well.
Vegan dieters avoid animal-based foods, such as eggs, meat, and poultry, and consume only plant-based foods, including fruits, vegetables, and grains. But they can also achieve ketosis by relying on plant-based products that are high in fat, like avocados, coconut oil, and seeds and nuts.
Vegan keto diet benefits
Vegan and keto diets have several potential health benefits, but no studies had focused on vegan keto diets in particular.
Adhering to a vegan diet has been found to reduce the risk of chronic health conditions, including diabetes, certain cancers, and heart disease.
Several studies have observed that vegan dieters have a 78% lower risk of developing type 2 diabetes and a 75% risk reduction of high blood pressure.
What’s more, vegan dieters are more successful at achieving weight loss as compared to people who consume animal products. In fact, they even tend to weigh less than non-vegans.
A 12-study review found that vegan dieters lost an average of 5.5 pounds more than non-vegans in a matter of 18 weeks.
Like following a vegan diet, adhering to the low-carb, fat-rich keto diet has been found to positively impact your health.
The keto diet is popular for its powerful effects on weight loss, reduced heart disease risk factors, and blood sugar control.
A study found that keto dieters lost more weight and fat mass as compared with those low-calorie dieters.
What’s more, the keto diet increases adiponectin levels—a protein involved in fat metabolism and blood sugar regulation.
Elevated adiponectin levels have been associated with reduced inflammation, better blood sugar control, and risk reduction of obesity-related diseases, such as heart disease.
Keto diets have also been linked to reduced heart disease risk factors, such as high “bad” LDL cholesterol, triglycerides, and blood pressure levels.
Thus, following both vegan and keto diets may positively impact your health as well.
Foods to avoid
Following a vegan keto diet means significantly limiting your intake of carbs and replacing them with healthy fats and vegan protein sources.
Excluded on this diet are animal products, including seafood, meat, eggs, poultry, and dairy.
Below are examples of foods to completely avoid while following a vegan keto diet:
Meat and poultry, such as pork, beef, chicken, and turkey
Dairy, such as butter, yogurt, and milk
Seafood, such as shrimp, fish, mussels, and clams
Eggs (egg whites and yolks)
Animal-based ingredients, such as egg white protein, whey protein, and honey
Below are examples of high-carb foods and beverages that should be limited on a vegan keto diet:
Grains and starches, such as rice, grains, cereal, pasta, bread, and baked goods
Sugary drinks, such as juice, soda, sweet tea, sports drinks, smoothies, and chocolate milk
Sweeteners, such as agave, maple syrup, and brown and white sugar
Starchy vegetables, such as winter squash, beets, potatoes, sweet potatoes, and peas
Beans and legumes, such as chickpeas, kidney beans, and black beans
High-carb alcoholic beverages, such as wine, beer, and sweetened cocktails
High-carb condiments and sauces, such as marinades and barbecue sauce
Low-fat diet foods (These foods tend to contain added sugar)
Fruits: All fruits, except low-carb fruits like berries, should be limited
Highly processed foods (packaged foods)
The level of carb restriction on this diet depends on one’s health goals and needs. Basically, this diet should be centered on healthy, high-fat vegan foods and vegan protein sources.
Foods to eat
Adhering to a vegan keto diet means focusing on healthy, low-carb, fat-rich vegan foods. Below are some examples of foods to eat while following a vegan keto diet.
Coconut products, such as unsweetened coconut, coconut cream, and full-fat coconut milk
Oils, such as coconut oil, olive oil, avocado oil, nut oil, and MCT oil
Non-starchy vegetables, such as leafy greens, broccoli, cauliflower, and Brussels sprouts
Vegan protein sources, such as tempeh and full-fat tofu
Vegan full-fat “dairy”, such as vegan cream cheese, coconut yogurt, and cashew cheese
Nuts and seeds, such as walnuts, almonds, Brazil nuts, macadamia nuts, and chia seeds
Nut and seed butter, such as peanut butter, cashew butter, and sunflower butter
Avocados (whole avocados)
Berries (in moderation), such as blueberries, raspberries, and strawberries
Condiments, such as lemon juice, salt, fresh herbs, nutritional yeast, and spices
With careful planning, a vegan keto diet can still be followed even though the keto diet restricts some food groups that vegan dieters rely on, including starchy vegetables and whole grains.
People who are following a vegan keto diet should source their calories from whole, unprocessed foods while avoiding vegan foods that are highly processed.
A 7-day vegan keto meal plan
A vegan keto diet can seem very restrictive but there are still several healthy, nutritious meals that can be constructed using vegan-friendly ingredients. Below is a 7-day vegan low-carb meal plan that you may follow.
Monday
Breakfast
Keto porridge made with unsweetened shredded coconut, full-fat coconut milk, chia seeds, and ground flaxseeds
Lunch
Low-carb vegetable soup and vegan cream
Dinner
Cauliflower rice with tofu
Tuesday
Breakfast
Tofu scramble with vegan cheese and sliced avocado
Lunch
Zucchini noodles with walnut pesto
Dinner
Vegan walnut chili with avocado
Wednesday
Breakfast
Chia pudding made with coconut cream topped with walnuts
Lunch
Cauliflower soup and creamy coconut
Dinner
Shirataki noodles with white mushrooms and vegan sauce
Thursday
Breakfast
Full-fat coconut yogurt topped with unsweetened shredded coconut, seeds, and nuts
Lunch
Vegetable, tofu, and coconut curry
Dinner
Eggplant lasagna made with vegan cheese
Friday
Breakfast
Tofu scramble with white mushrooms, spinach, and vegan cheese
Lunch
Vegetable and tofu salad with sliced avocado
Dinner
Cauliflower crust pizza topped with keto-friendly vegetables and vegan cheese
Saturday
Breakfast
Vegan keto smoothie with cocoa powder, vegan protein powder, full-fat coconut milk, and almond butter
Lunch
Vegetable and tofu salad with avocado dressing
Dinner
Cauliflower fried rice
Sunday
Breakfast
Coconut almond chia pudding
Lunch
Large green salad with low-carb vegetables, pumpkin seeds, tempeh avocado, and vegan cheese
Dinner
Vegan cauliflower mac and cheese
Vegan keto snacks
To keep your appetite in check between meals, we also give you some low-carb, vegan-friendly snacks for you to try.
Dried coconut flakes
Roasted pumpkin seeds
Celery sticks topped with peanut butter
Coconut fat bombs (made with shredded coconut, coconut butter, and coconut oil)
Coconut milk yogurt topped with sliced almonds
Sliced cucumber topped with vegan-friendly cream cheese
Trail mix with unsweetened coconut mixed nuts, and seeds
Olives stuffed with vegan cheese
Guacamole and sliced bell pepper
Cauliflower tater tots
Coconut cream with berries
Nut and coconut bars
Cocoa and coconut milk smoothie
Drawbacks and side effects
Although the vegan keto diet has some potential health benefits, it also comes with some potential drawbacks.
Supplements and diet quality
A vegan diet has to be carefully planned considering that it tends to be low in important nutrients your body needs, including iron, zinc, calcium, omega-3 fats, vitamin D, vitamin B12, and vitamin K2.
Compared to the common vegan diets, the vegan keto diet is way more restrictive. To ensure a nutritionally adequate diet, you also need to supplement it with high-quality vitamins and minerals.
When following a vegan keto diet, it is important that you eat fortified foods, focus on whole foods, and supplement with certain vitamins and minerals that are lacking in vegan diets to meet your micronutrient needs and prevent potential micronutrient deficiencies.
Vegan keto diet side effects
Transitioning into a keto diet can be quite challenging for your body.
As your body adapts to burning fat for fuel, instead of glucose, some unpleasant keto flu symptoms may occur.
Vegan keto diet side effects may include poor concentration, diarrhea, weakness, headaches, nausea, irritability, constipation, muscle cramps, dizziness, difficulty sleeping, and fatigue.
To ease these symptoms, it’s advisable that you eat fiber-rich foods, get enough sleep, stay hydrated, and engage in light activities while on a vegan keto diet.
In addition, you can also supplement with the electrolytes sodium, magnesium, and potassium to reduce certain symptoms, like insomnia, muscle aches, and headaches.
The vegan keto diet is good but it certainly is not appropriate for everyone, as it has many food restrictions. It is not suitable for people with type 1 diabetes, pregnant or lactating women, athletes, or those with a history of eating disorders.
If you want to try this vegan keto diet, consult a health professional first to make sure the diet is safe for you to follow.
Conclusion
The vegan keto diet centers on unprocessed, whole, plant-based foods. It has been found to be beneficial for weight loss and may even reduce diabetes and heart disease risks.
To ensure you meet your nutrient needs while on this diet, you may need to supplement it with several nutrients that the diet lacks, including iron, zinc, calcium, omega-3 fats, vitamin D, vitamin B12, and vitamin K2.
Although some research shows that both the keto and vegan diets are beneficial to your health, further studies as regards the effects of the vegan keto diet on human health are still necessary to fully elucidate its long-term safety and effectiveness.
