A vegan keto diet is a plant based version of the popular ketogenic diet. A ketogenic, or keto, diet is a very low carbohydrate diet. People following this diet plan get most of their energy from fats and protein. Vegan diets are free from animal products, which means that they tend to be relatively high in carbohydrates. As a result, following a keto diet can be more challenging for vegans. However, with careful planning, it is possible. In this article, we explain how to follow a vegan keto diet and discuss the potential benefits and risks.

What is a vegan keto diet? Share on Pinterest A person on a vegan keto diet eats only certain plant based foods. The vegan keto diet significantly restricts carbohydrate intake and only allows plant based foods. It is high in fats, contains adequate amounts of protein, and does not include any animal products. The macronutrient ratios for this diet are approximately: Fat: 55–60%

Protein: 30–35%

Carbohydrates: 5–10% For people who consume 2,000 calories a day, that equates to a carbohydrate intake of just 25–50 grams (g). When the body does not have enough carbohydrates to use for energy, it enters a state of ketosis in which it has to burn fat for energy. Many people follow this diet to lose weight and reduce their total body fat. Individuals who follow a standard keto diet tend to make up most of their fat intake from animal foods, which are high in fat and protein but low in carbohydrates. As vegans do not consume animal products — including meat, fish, eggs, and dairy — they must eat plenty of high fat, plant based foods to enter ketosis.

Risks A vegan keto diet is more restrictive than a standard keto diet or a regular vegan diet, so people should take extra care when planning meals. They may encounter the risks of both diets. According to a 2019 paper, researchers are aware of the short term effects — those lasting up to 2 years — of a keto diet. However, the long term health outcomes are uncertain because of the lack of available research on the subject. One of the disadvantages of the keto diet is that some people may find it difficult to sustain such a low carbohydrate intake. The health risks of a keto diet include: constipation due to lack of fiber

heart disease due to too much saturated fat

kidney stones

low blood pressure

nutritional deficiencies The keto diet is not suitable for some groups of people, including those who are pregnant or breastfeeding or have: a history of disordered eating

diabetes

gallbladder conditions

liver problems

pancreas problems

thyroid disorders When adapting to the keto diet and entering ketosis, people may develop “keto flu,” which may cause: difficulty concentrating

dizziness

headaches

low energy

mood swings

muscle cramps

sleep problems

stomach upset, including nausea and diarrhea

weakness Following a vegan diet can provide many health benefits, but only if people plan their diet well. The Academy of Nutrition and Dietetics state that appropriately planned vegan diets are healthful for all stages of life and contain all the nutrients necessary for health. Without careful planning, however, vegan diets can be low in essential nutrients, such as: calcium

iron

omega-3 fatty acids

vitamin B-12

vitamin D

zinc Those following a vegan keto plan should consider taking vitamin and mineral supplements to ensure that they get enough essential nutrients. They should also consult their doctor before beginning the diet.

Foods to eat Share on Pinterest People can eat avocado and nonstarchy vegetables on a vegan keto diet. Those on a vegan keto diet can eat the following foods: tofu

tempeh

soy milk

sugar free coconut yogurt

vegan butter

soy and nut based cheeses

nuts and nut butters

seeds

oils, including coconut oil, olive oil, avocado oil, and nut oils

coconut milk and fresh or dried coconut

avocado

small quantities of berries

nonstarchy vegetables, such as: leafy greens broccoli cauliflower cucumber mushrooms peppers zucchini

seaweed, including: nori kelp dulse

stevia

condiments, such as: salt pepper spices lemon juice fresh herbs nutritional yeast

coffee and tea

Foods to avoid Share on Pinterest To avoid nutritional deficiencies, a person should plan a vegan keto diet carefully. On a vegan keto diet, a person will need to avoid vegan foods that are high in carbohydrates, including: grains and starches, such as: bread oats quinoa pasta rice baked goods breakfast cereals

starchy vegetables, including: carrots corn potatoes sweet potatoes parsnips peas beets squash

legumes, which include: beans chickpeas lentils

almost all fruits and fruit juices, except avocado and limited amounts of berries

sugary foods and drinks, such as: maple syrup agave syrup soda juice barbecue sauce sports beverages

processed and packaged foods

alcohol People on a vegan keto diet will also avoid all animal products, including: meat

fish

eggs

gelatin

honey

dairy, including: cheese milk yogurt

