Diet Plan

Vegan Keto Diet Guide: Benefits, Risks, and Food List

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As everyone knows that keto diet is a high-fat, low-carb, and moderate protein diet. This diet is promoted because of its powerful effects on weight loss and overall body health. Though, the keto diet is associated with animal foods.

This eating way can be adapted to fit in plant-based meals such as vegan diets. The Keto diet and the vegetarian keto diet are extensively studied to get more health benefits from both diets. Follow this diet the vegetarian keto diet plant-based diet.

Keto diet gain popularity in recent years. There are many benefits of following a vegan keto meal plan that you can eat on a vegan keto diet. In this article, you will explore that it’s possible to adapt it to fit a vegetarian keto diet.

What Is The Vegan Ketogenic Diet?

In the keto diet, you have to eat a lower amount of carbs, a high amount of fat, and a moderate protein amount. You need to reduce the carbs intake amount from 20 to 50 grams to maintain ketosis. Ketosis is a metabolic state in which the human body burns stored fat instead of glucose as the source of fuel.

The vegetarian keto diet is a meal plan in which can combines aspects of vegetarianism and keto diet. Some vegetarian people like to eat animal products such as eggs and dairy but avoid eating fish and meat. But the vegan keto strictly limits the intake of carbohydrates and only allows for eating plant-based products.


People who consume around about 2,000 calories in one day equate to a carbohydrates intake of just 20-50 grams per day. So, when the body doesn’t have enough amount of carbs for energy, then your body enters the state of ketosis in which it has to burn the stored body fat. Therefore, following plant-based diets, such as vegans, can also follow the ketogenic diet.

Many people worldwide try this diet to lose weight and reduce total body fat. Vegan diet followers do not eat the animal products such as fish, eggs, and dairy. They need to consume plenty of high fat from plant-based foods to enter ketosis. Therefore, with some proper planning, followers of a vegan diet can reap the keto diet benefits. Find low-carb vegan keto recipes for your diet the keto diet.

Benefits of Vegan Keto Diet

There is no evidence available on the benefits and risks of the vegan keto diet. Several benefits are associated with the vegan diet and keto diet. Therefore, there is no research available on the vegan keto diet. The vegan keto diet is shown to lower the risk of chronic health conditions like heart disease, diabetes, and a specific type of cancer. Some studies observed that followers of a vegan diet 75% lower risk of high blood pressure and an up to 78% reduction in the risk of type 2 diabetes.

Although, no studies examine the specific benefits of the vegan keto diet because many types of research exist on two-parent diets. A study investigates the effects of the vegan Atkins diet. The Atkin diet is the same as the ketogenic diet, and both diets restrict the intake of carbs strictly to get ketosis.

A significant study on 96,000 people indicates that the vegan diet has:

  •          75% reduction in the risk of high blood pressure
  •          47-78% reduction in the risk of type 2 diabetes
  •          14% reduction in the risk of developing certain cancers

These findings indicate that a low-carb vegan diet can help in reducing the risk of diabetes and cancers. Another study found that followers of a vegan diet experience a reduction in heart diseases and mortality from cardiovascular problems. Here are some other benefits of the vegan keto diet.

Promote Weight Loss

A vegan diet and the keto diet are associated with weight loss. An extensive review shows that the vegan diet followers have lost 4.5 pounds more weight than the non-vegetarian diet followers.

Another six-month study on obese people founds that the keto diet cause of a significant reduction in weight and body mass index, with an average weight loss of 31 pounds. This diet contains a high amount of healthy fats that may keep you full for a long time to reduce hunger and appetite.

Protect Against Chronic Disease

Vegan diets are also associated with a lower risk of various chronic diseases. Few studies show that the lower risk of cancer and improve the levels of heart disease risk factors such as BMI, cholesterol, and blood pressure. The keto diet is also effective in the reduction of the risk of several kinds of disease.

Support Blood Sugar Control

A ketogenic diet and a vegetarian diet are good to support blood sugar control. A review of six studies is linked to the vegan diet for a significant reduction in the levels of HbA1c. It’s a marker for long-term blood sugar control. The keto diet may also help improve the body’s blood sugar regulation and increase insulin sensitivity. A hormone involves in blood sugar control.

Foods To Eat On Vegan Keto Diet

Here is a list of food you can eat on the vegan keto diet. Following foods:

  •          Tofu
  •          Tempeh
  •          Soy Milk
  •          Sugar-free coconut yogurt
  •          Vegan butter
  •          Soy and nut-based cheeses
  •          Nuts and nut butter
  •          Seeds
  •          Oils such as coconut oil, olive oil, avocado oil, and nut oils
  •          Coconut milk and fresh or dried coconut
  •          Avocado
  •          Berries in small quantities
  •          Non-starchy vegetables like leafy greens, broccoli, cauliflower, cucumber, mushrooms, peppers, and zucchini.
  •          Seaweeds such as salt, pepper, spices, lemon juice, fresh herbs, nutritional yeast.
  •          Coffee and tea.


Foods To Avoid On Vegan Keto Diet

On the vegan keto diet, you will need to avoid some foods because those foods can be high in carbohydrates. Here is the list of those foods you have to avoid including grains and starches such as:

  •          Bread
  •          Oats
  •          Quinoa
  •          Pasta
  •          Rice
  •          Baked goods
  •          Breakfast cereals
  •          Starchy vegetables such as:
  •          Carrots
  •          Corn
  •          Potatoes
  •          Sweet potatoes
  •          Parsnips
  •          Peas
  •          Beets
  •          Squash
  •          Yams
  •          Beets
  •          Legumsincluding:
  •          Beans
  •          Chickpeas
  •          Lentils
  •          All fruits and juices expect avocado and limited amount of berries
  •          Sugary foods and drinks such as:
  •          Maple syrup
  •          Agave syrup
  •          Soda
  •          Juice
  •          Barbecue sauce
  •          Sports beverages
  •          Processed and packaged foods
  •          Alcohol

Followers of the vegan keto diet also need to avoid animal products such as:

  •          Meat: beef, pork, goat, lamb, and veal.
  •          Fish and shellfish: salmon, tuna, sardines, anchovies, and lobster.
  •          Eggs
  •          Gelatin
  •          Honey
  •          Dairy, such as:
  •          Cheese
  •          Milk
  •          Yogurt
  •          Processed foods such as breakfast cereals, granola, chips, cookies, crackers, and baked goods.
  •          Alcoholic beverages: beer, wine, and sweetened cocktails.

Snacks for Vegan Keto Diet

Here are some snacks for you to enjoy between your meals:

  •          Zucchini chips
  •          Celery with peanut butter
  •          Roasted pumpkin seeds
  •          Flax crackers with sliced cheese
  •          Mixed nuts
  •          Chia seeds pudding topped with the unsweetened coconut
  •          Carrots with guacamole
  •          Whipped cream with blackberries
  •          Full-fat cottage cheese with black pepper
  •          Full-fat Greek Yogurt with walnuts

Vegan diet

Side Effects of Vegan Keto Diet

This vegan keto diet is a more restrictive diet than the standard ketogenic diet and regular vegan diet. Therefore, people need to pay extra attention to their meal plans for the vegan keto diet. They might encounter the risks of both diets. Some researchers are aware of the short-term effects of the vegan keto diet.

Transitioning to the keto diet may be difficult. It can often be referred to as the keto flu. The transition period from a high amount carb diet to a low carb keto diet might be difficult for your body. When the body switches from burning glucose to fat for energy, that can because of unpleasant symptoms.

The disadvantage of the keto diet that some people may find it challenging to sustain, such as low-carb intake. List of some side effects of the vegan keto diet:

  •          Fatigue
  •          Nausea
  •          Irritability
  •          Constipation
  •          Poor concentration
  •          Diarrhea
  •          Weakness
  •          Headaches
  •          Muscle Cramps
  •          Dizziness
  •          Difficulty in sleeping

Stay hydrated, get enough rest, eat fiber-rich foods, and engage with light activities that can help ease keto flu symptoms. Use supplements with the electrolytes magnesium, sodium, and potassium to reduce certain symptoms like muscle aches, headaches, and insomnia.

Bottom Line

The vegan keto diet is a low-carb and high-fat diet that focuses on whole, unprocessed, and plant-based food items. Vegan and keto diets also linked to many health benefits like weight loss, reduce heart disease, and diabetes risks.

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