Vegan Keto Diet Guide: Benefits, Foods, and Sample Menu

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet promoted for its weight loss and strong effects on overall health.

Although it is often associated with animal feeding, this feeding method can be adapted to a plant-based diet plan, including a vegan diet.

The vegan diet eliminates all animal products, making it difficult to eat fewer carbohydrates.

However, with careful planning, vegans can reap the potential benefits of a ketogenic diet.

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This article explains what to eat and avoid on a vegan keto diet and provides a week-long vegan keto menu.

What is the Vegan Keto Diet?

The ketogenic diet is low in carbohydrates, high in fat, and moderate in protein.

Carbons are generally reduced by 20 to 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 method of eating is primarily fatty, usually around 75% of their diet, keto dieters often turn to high-fat animal products like meat, butter, and whole milk.

However, those who consume plant-based diets with vegetables can also follow the ketogenic diet.

People on a vegetarian diet eat only plant-based foods such as vegetables, fruits, and grains, and avoid animal-based foods such as meat, poultry, eggs, and dairy products.

Vegans can achieve ketosis by relying on high-fat plant products like coconut oil, avocados, seeds, and nuts.

SUMMARY:

Keto's vegan diet is a low-carbohydrate, high-fat, and 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 study specifically focuses on the vegan ketogenic diet.

Following a vegan diet has been shown to reduce the risk of chronic diseases such as disease, diabetes, and certain cancers.

For example, studies have shown that vegetarians have a 75% lower risk of developing high blood pressure and a 78% lower risk of type 2 diabetes.

Larger than that, vegans tend to weigh less than vegetarians, and those who follow a vegetarian diet are more successful in losing weight than those who eat animal products.

A review of 12 studies found that in 18 weeks, people who followed a vegetarian diet lost an average of 5.5 pounds (2.52 kg) more than those who participated in a vegetarian diet.

Similar to the vegetarian diet, research has shown that following a high-fat, low-carbohydrate ketogenic diet can have a positive effect on your health.

The ketogenic diet is well known for its effectiveness in losing weight, controlling blood sugar, and risk factors for heart disease.

A study of 587 obese children and adolescents found that participants who followed a ketogenic diet lost significantly more weight and fat than those who followed a low-calorie diet.

Additionally, the keto diet significantly increased levels of adiponectin, a protein involved in controlling blood sugar and fat metabolism.

High levels of adiponectin have been best synthesized to control blood sugar, reduce inflammation, and reduce the risk of obesity diseases, including heart disease.

Ketogenic diets have also been shown to lower the risk of heart disease, including high triglycerides, blood pressure, and "bad" LDL cholesterol.

While both vegan and keto diets can benefit your health in the same way, following a vegan keto diet will likely have a positive effect on the health of both blends as well.

SUMMARY:

Both vegetarian and ketogenic diets have been linked to health benefits, including weight loss and reduced risk of heart disease and diabetes.

To Avoid Food

When following a vegan ketogenic diet, you should reduce your sugar intake and replace carbohydrates with vegan sources of healthy fat and protein.

Animal products, including eggs, meat, poultry, dairy, and shellfish, are excluded from any vegan ketogenic diet.

Here are some examples of foods that should be avoided completely:

Meat and poultry: Beef, turkey, chicken, pork.

Dairy: Milk, butter, yogurt.

Eggs: Egg whites and egg yolks.

Seafood: Fish, shrimp, clams, mussels.

Animal-based ingredients: Whey protein, honey, egg white protein.

Here are examples of foods that should be significantly reduced:

Grains and starches: Cereal, bread, baked goods, rice, pasta, grains.

Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk.

Sweeteners: Brown sugar, white sugar, agave, maple syrup.

Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.

Beans and legumes: Black beans, chickpeas, kidney beans.

Fruits: All fruits should be limited. However, small portions of certain fruits like berries are allowed.

High-carb 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: Barbecue sauce, sweetened salad dressings, marinades.

Highly processed foods: Limit packaged foods and increase whole, unprocessed foods.

The level of carbohydrate restriction varies when following a vegan ketogenic diet based on your health goals and individual needs.

In general, healthy, high-fat vegetarian diets and vegan protein sources make up the bulk of your diet.

SUMMARY:

When following a vegan ketogenic diet, you should limit animal products, as well as sugary, sugary drinks and starchy vegetables.

Must Eat Food

When following a vegan ketogenic diet, it is important to focus on healthy, vegetarian foods that are high in fat and low in carbohydrates.

Foods in a vegan ketogenic diet include:

Coconut products: whole coconut milk, coconut cream, garnished coconut.

Oils: olive oil, walnut oil, coconut oil, MCT oil, avocado oil.

Nuts and seeds: Almonds, brazil nuts, walnuts, horn seeds, chia seeds, macadamia nuts, pumpkin seeds.

Nuts and Seed Butter: Peanut Butter, Almond Butter, Sunflower Butter, Cashew Butter.

Starchy vegetables: Vegetables, Brussels sprouts, zucchini, broccoli, cauliflower, bell peppers, mushrooms.

Vegan protein source: whole tofu, tempeh.

Whole vegan "dairy": coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.

Avocados: Whole avocados, guacamole.

Berries: Blueberries, blackberries, raspberries, and strawberries can be enjoyed in moderation.

Season: Nutritious yeast, fresh herbs, lemon juice, salt, pepper, spices.

Although the ketogenic diet eliminates many food groups that depend on vegans, such as whole grains and starchy vegetables, any vegan ketogenic diet can be followed with caution.

Vegan keto dieters should get their calories from whole, unprocessed foods while avoiding highly processed vegan foods.

SUMMARY:

Foods on the vegan ketogenic diet include starchy vegetables, avocados, nuts, seeds, coconut, vegetarian protein sources, and healthy oils.

Plan to eat vegan keto for a week

Although the vegan ketogenic diet seems to be very limited, many foods can be made with food-friendly ingredients.

Below is a sample weekly menu for the Vegan Ketogenic Diet:

Monday

Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut.

Lunch: Vegan cream and low-carb vegetable soup.

Dinner: Cauliflower rice stir-fry with tofu.

Tuesday

Breakfast: Tofu scramble with vegan cheese and avocado.

Lunch: Zucchini noodles with walnut pesto and vegan cheese.

Dinner: Vegan walnut chili with vegan cheese and sliced avocado.

Wednesday

Breakfast: Chia pudding made with full-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 shredded coconut.

Lunch: Tofu, vegetable, and coconut curry.

Dinner: Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese.

Friday

Breakfast: Tofu scramble with vegan cheese, mushrooms, and spinach.

Lunch: Vegetable and tofu salad with avocado dressing.

Dinner: Eggplant lasagna made with vegan cheese.

Saturday

Breakfast: Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder, and vegan protein powder.

Lunch: Vegetable and tofu salad with avocado dressing.

Dinner: Cauliflower fried rice.

Sunday

Breakfast: Coconut almond chia pudding.

Lunch: Large green salad with tempeh avocado, vegan cheese, non-starchy vegetables, and pumpkin seeds.

Dinner: Vegan cauliflower mac and cheese.

Vegan Keto Snacks

Try these vegan-friendly snacks to test your appetite for food:

Top with chopped cucumber and vegan cream cheese

Coconut Fat Bombs (high-fat snacks made with coconut butter, coconut oil and chopped coconut)

Almond and coconut bars

Shake the coconut and cocoa milk

A mixture of nuts, seeds, and coconut

Dried coconut flakes

Fried pumpkin seeds

Celery sticks topped with almond butter

Coconut milk yogurt is topped with raw nuts

Stuffed with olive vegan cheese

Guacamole and chopped bell peppers

Cauliflower Tater Tots

Coconut cream with red berries

SUMMARY:

There are many delicious foods to choose from when following a vegan ketogenic diet. Foods and snacks should be high in healthy fats and low in carbohydrates.

Difficulties and side effects

While a vegan ketogenic diet can be beneficial to your health, it does have some potential flaws.

The importance of supplements and the quality of the diet

The vegan diet is low in important nutrients, especially if not carefully planned.

Vitamin B12, Vitamin D, Vitamin K2, Zinc, Omega-3 Fat, Iron, and Calcium are some of the nutrients that are lacking in some vegan diets.

Because vegan ketogenic diets are more restricted than those of ordinary vegetarians, those who follow them are supplemented with high-quality vitamins and minerals and plan their meals to ensure adequate nutritious food.

Eating fortified foods, concentrating on whole foods, and improving nutrient availability, for example through fermentation and germination, is important for people on a ketogenic diet of vegetarians.

However, it can be difficult for vegan keto dieters to meet their micronutrient needs through diet alone.

Providing some vitamins and minerals that are generally lacking in a vitamin diet is a great way to prevent potential deficiencies and make sure your daily needs are met.

Side effects of the vegan Keto diet

Going on a ketogenic diet can be difficult.

Often referred to as keto flu, the transition from a high-carb diet to a ketogenic diet can be challenging for your body.

Unpleasant symptoms can occur when your body goes from burning glucose to burning fat.

Side effects of the vegan Keto diet can include:

• Fatigue

• Nausea

• Irritation

• Constipation

• Bad attention

• Diarrhea

• Weakness

• Headache

• Muscle barrier

• Dizziness

• Difficulty to sleep

Staying hydrated, getting plenty of rest, eating foods rich in fiber, and doing light activities all help ease symptoms of the keto flu.

Additionally, magnesium, sodium, and potassium electrolyte supplements help reduce specific symptoms such as muscle aches, headaches, and insomnia.

Since the Vegan Keto Diet restricts many foods, it is not suitable for everyone.

The vegan ketogenic diet may not be suitable for people with type 1 diabetes, pregnant or lactating women, athletes, or people with a history of eating disorders or risk foods.

If you are considering a vegan Quito diet, check with your doctor or a trained healthcare professional first to make sure the diet is safe to follow.

SUMMARY:

A low-carb, high-fat diet may not be suitable for pregnant women, children, and people with certain medical conditions. If you are unsure whether the vegan ketogenic diet is the right choice for you, ask your doctor.

BOTTOM LINE

The high-fat, low-carb vegan ketogenic diet focuses on whole, non-digestible, plant-based foods.

Vegan and ketogenic diets have been linked to benefits such as weight loss and reduced risk of heart disease and diabetes.

Some supplements may be needed to ensure nutritional needs are met, including iron and vitamins B12 and D

Although research has shown that both the vegan diet and the ketogenic diet can be beneficial to health, it is important to study the effects of the vegan ketogenic diet to determine if long-term adherence to this diet is effective and safe.

Article source healthline.com