A classic keto diet comprises mostly animal-based products and strongly restricts most fruits and vegetables loaded with carbohydrates. However, the vegan keto diet significantly limits carbohydrate intake and only allows people to have plant-based foods rich in fat and protein. This dietary regimen is not easy to follow, and it needs quite a lot of planning and preparation. Many people think that it is even possible to combine these two restrictive dietary regimens.
To follow a vegan keto diet, you need to invest in some dietary supplements and vegan protein powder to meet the demands. There are several reasons why people may want to follow a keto diet, including quick weight loss, better blood sugar control and enhanced overall well-being. Read this article to learn more about how to follow a vegan keto diet, its possible health benefits and side effects.
What Is a Vegan Keto Diet?
The vegan keto diet is a low-carbohydrate, high-fat, moderate-protein dietary pattern, that is devoid of all animal-based food sources.
Also Read: Ketogenic Diet Guide: Learn About Most Common FAQs
The macronutrient ratios for this diet include:
Fat: 55–60%
Protein: 30–35%
Carbohydrates: 5–10%
This distribution of nutrients is for those who consume 2000 calories per day, which equals a carbohydrate intake of just 25-50 grams. When the system does not have adequate carbohydrates to use for energy, it goes into ketosis and burns fat for energy to carry out regular activities.
As vegans do not consume animal products like meat, fish, eggs and dairy, they should add plenty of high-fat, plant-based foods to enter the ketosis state.
Health Benefits Of A Vegan Keto Diet
Manages Diabetes
The vegan keto diet promotes the intake of low-carb and high-protein foods, which is valuable for people with type 2 diabetes. It also helps to prevent sudden blood sugar spikes and manage diabetes under control.
Supports Weight Loss
The key principle of a ketogenic diet is that it promotes fat burning due to ketosis. Additionally, being high in dietary fiber it keeps you satiated, reduces unwanted hunger pangs and sheds those extra kilos.
Boosts Brain Function
The vegan keto diet mainly includes healthy fat sources, which serve as a cleaner fuel source for the brain. Thus, it potentially boosts cognitive function and mental clarity.
Enhances Heart Health
The vegan keto diets include ample reserves of healthy unsaturated fats like avocados and nuts that are low in carbs, which may diminish bad cholesterol (LDL) levels and maintain the lipid profile. This may help boost cardiac function and heart health.
Anti-inflammatory Effects
A plant-based diet is beneficial in easing inflammation and reducing pro-inflammatory markers in the blood, which may help lower the risk of chronic diseases.
Also Read: Keto Diet: These Delicious And Healthy Rice Substitutes Will Make You Ask For More
How to Follow the Vegan Keto Diet?
Plan Your Macronutrient Breakdown
Ensure to get 70-75% of fats from healthy plant sources such as avocados, nuts, seeds, and coconut oil.
20-25% of protein from plant-based protein sources like tofu, tempeh, and vegan protein powders.
5-10% of carbs obtained from Low-carb veggies and small amounts of berries.
Prioritize Healthy Fats
It is important to incorporate a good amount of healthy fats rich in omega-3 fatty acids, such as chia seeds, flaxseeds, and walnuts. Also, add healthy oils like olive or coconut oil for cooking.
Monitor Carbs Intake
Go for low-carb, high fiber veggies like spinach, kale, zucchini, and cauliflower to meet the fiber and micronutrients. Stay away from starchy veggies and legumes.
Maintain Good Hydration
Drink plenty of fluids and electrolytes (magnesium, sodium, potassium) to prevent keto flu.
Foods To Add
Vegan Keto-Friendly Foods:
Healthy Fats: Avocados, coconut oil, olive oil, almonds, macadamia, chia seeds and flaxseeds.
Low-Carb Veggies: Spinach, kale, zucchini, cauliflower, broccoli, and asparagus.
Plant-Based Proteins: Tofu, tempeh, seitan, hemp seeds, vegan protein powder.
Dairy Alternatives: Unsweetened almond milk, coconut yogurt.
Berries: Small portions of raspberries, blackberries, and strawberries.
Foods To Avoid:
High-Carb Vegetables: Potatoes, sweet potatoes, corn, carrots, beets.
Grains and Legumes: Rice, wheat, oats, quinoa, lentils, beans.
Fruits (high in sugar): Bananas, apples, oranges, grapes.
Sugary foods: Refined sugar, desserts, syrups.
Processed Vegan products: Vegan junk food, meat substitutes with added starches.
Side Effects and Risks of the Vegan Keto Diet
Keto Flu symptoms, such as headache, fatigue, and irritability, are observed during the initial phase in most people due to electrolyte imbalance.
There is a high risk of being deficient in important micronutrients such as B12, iron, zinc, and omega-3 levels.
Low fiber from cutting grains and legumes may lead to constipation.
Overconsumption of calories from nuts and oils can impede weight loss.
Excess coconut oil intake may raise LDL (bad cholesterol).
How To Successfully Follow A Vegan Keto Diet?
Plan and prep meals in advance to follow the diet consistently.
Monitor your macronutrient intake, particularly carbohydrates.
Supplement wisely, get vitamin B12, omega-3 fatty acids, and electrolytes to meet deficiencies.
It is important to stay patient, as it may take 2-4 weeks for your body to adapt to ketosis.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Plant-Based and Ketogenic Diets As Diverging Paths to Address Cancer A Review
Urvi A Shah 1,2, Neil M Iyengar 3,4
https://pmc.ncbi.nlm.nih.gov/articles/PMC10184023/
Low-carbohydrate vegan diets in diabetes for weight loss and sustainability: a randomized controlled trial
David JA Jenkins , Peter JH Jones, Mohammad MH Abdullah , Benoit Lamarche,Dorothea Faulkner, Darshna Patel, Sandhya Sahye-Pudaruth, Melanie Paquette , Balachandran Bashyam
https://www.sciencedirect.com/science/article/pii/S0002916523036511
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