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.
What is a vegan keto diet?
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.
Foods to eat
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
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