The ketogenic diet is marketed for its potent effects on weight loss and general health. It is a  high-fat, low-carb, moderate-protein diet. This method of eating can be modified to  accommodate plant-based meal plans, including vegan diets, while being frequently linked with  animal foods. 

Vegan diets forgo all animal products, which makes eating low-carb more challenging. However, vegans can take advantage of the possible advantages of a ketogenic diet with proper planning. This article offers a one-week vegan keto menu along with instructions on what to eat and avoid while following a low-carb, high-fat diet. 

What is a vegan keto diet? 

The ketogenic diet is low in carbohydrates, rich in fat, and moderate in protein. It leads to  ketosis, which is a metabolic state in which your body burns fat for fuel instead of glucose. To achieve this, your carb intake is typically lowered to 20 to 50 grams per day. 

Keto dieters frequently eat high-fat animal items like meats, butter, and full-fat dairy because  this type mainly consists of fat, which typically makes up about 75% of your intake. However,  plant-based eaters, including vegans, can also adhere to a ketogenic diet. 

Vegans reject animal products, including meat, poultry, eggs, and dairy, in favor of just eating plant-based meals like vegetables, fruits, grains, and fermented foods like sauerkraut, as planketogenic.pro’s website explains. Moreover, vegans who eat high-fat,  plant-based foods like coconut oil, avocados, seeds, and almonds can achieve ketosis. 

What are the benefits of a vegan keto diet? 

Vegan and ketogenic diets provide several health advantages. However, no scientific research to date has a particular focus on vegan ketogenic diets. It has been demonstrated that eating a vegan diet reduces the chance of developing chronic illnesses like diabetes, heart disease, and several types of cancer. 

Additionally, vegans typically weigh less than non-vegans, and persons who follow vegan diets  are more successful at losing weight. Adopting a high-fat, low-carb ketogenic diet may improve  your health, similar to the vegan diet. The effectiveness of the ketogenic diet in reducing risk  factors for heart disease, blood sugar control, and weight loss is widely documented. 

Furthermore, the keto diet markedly increased levels of adiponectin, a protein involved in  controlling blood sugar and fat metabolism. Higher levels of adiponectin have been linked to  improved blood sugar regulation, less inflammation, and a decreased risk of diseases related to obesity.

Also, it has been demonstrated that ketogenic diets can lower heart disease risk factors such as  excessive triglycerides, blood pressure, and “bad” LDL cholesterol. 

It is possible that combining the two diets to follow a vegan keto diet will have a good influence  on health because both vegan and ketogenic diets may be beneficial to you in similar ways. 

Foods to avoid 

You must drastically cut back on your carbohydrate intake when on the vegan keto diet and  switch them out for healthy fats and vegan protein sources. A vegan keto diet forgoes all animal  products, including dairy, fish, eggs, meat, and poultry. 

Foods that should be avoided include the following:

Meat and poultry Pork, chicken, beef, and turkey
Dairy items Milk, butter, and yogurt
Eggs Egg yolks and whites
Seafood Fish, shrimp, clams, and mussels
Animal-based components Whey protein, honey

Examples of foods that should be significantly restricted include the following:

Grains and starches Rice, pasta, bread, cereal, and baked foods
Beans and legumes Kidney beans, black beans, and chickpeas
Sweeteners Agave, maple syrup, brown sugar, and white sugar
Sugary beverages Chocolate milk, sweet tea, soda, juice, and sports drinks
Starchy vegetables Potatoes, sweet potatoes, winter squash,  beets, and peas
Fruits Mangoes
Alcoholic beverages Beer, sweetened cocktails, and wine
High-carb condiments and sauces Barbecue sauce and sweetened salad dressings

Depending on your own needs and health objectives, a vegan ketogenic diet may require a  different level of carbohydrate restriction. Generally speaking, most of your diet should  consist of nutritious, high-fat vegan meals and vegan protein sources.

Food items to eat 

It’s crucial to concentrate on vegan, healthy meals that are high in fat and low in carbohydrates when following a vegan ketogenic diet. 

On a vegan keto diet, you can eat things like: 

Coconut-based products Unsweetened coconut, full-fat coconut milk,  and coconut cream
Nuts and seeds Almonds, brazil nuts, walnuts, hemp seeds,  chia seeds, macadamia nuts, and pumpkin  seeds
Nut and seed butter Cashew, almond, sunflower, and peanut butter
Vegan protein Full-fat tofu and tempeh
Condiments Nutritional yeast, fresh herbs, lemon juice,  salt, pepper, and spices
Avocados Guacamole and whole avocados
Berries Strawberries, raspberries, blueberries, and blackberries
Full-fat vegan “dairy” options Cashew cheese, coconut yogurt, vegan butter, and vegan cream cheese
Non-starchy vegetables Leafy greens, Brussels sprouts, zucchini,  broccoli, cauliflower, peppers, and   mushrooms
Oils Avocado oil, olive oil, nut oil, coconut oil,  MCT oil

A vegan keto diet is possible with proper preparation, although the keto diet excludes  numerous food groups that vegans rely on, such as whole grains and starchy vegetables. 

A sample vegan keto diet plan for one week 

Even though the vegan keto diet may appear to be pretty limited, many dishes may be made  with vegan-friendly components. 

A sample vegan keto diet menu is shown below for one week: 

Monday 

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

Lunch: Zucchini noodles with walnut pesto and vegan cheese. 

Dinner: Eggplant lasagna made with vegan cheese.

Tuesday 

Breakfast: Full-fat coconut yogurt topped with seeds, nuts, and unsweetened shredded  coconut. 

Lunch: Vegetable and tofu salad with avocado dressing. 

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

Wednesday 

Breakfast: Coconut almond chia pudding. 

Lunch: Tofu, vegetable, and coconut curry. 

Dinner: Shirataki noodles with mushrooms and vegan Alfredo sauce. 

Thursday 

Breakfast: Chia pudding made with full-fat coconut milk topped with sliced almonds. 

Lunch: Creamy coconut and cauliflower soup. 

Dinner: Cauliflower rice stir-fry with tofu. 

Friday 

Breakfast: Tofu scramble with vegan cheese and avocado. 

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

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

Saturday 

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

Lunch: Vegetable and tofu salad with avocado dressing. 

Dinner: Cauliflower fried rice. 

Sunday 

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

Lunch: Vegan cream and low-carb vegetable soup. 

Dinner: Vegan cauliflower mac and cheese. 

Vegan keto snacks – for your cravings 

For vegan-friendly snacks to control your hunger in between meals, try these:

✔ Cucumber slices with vegan cream cheese on top 

✔ Nut and coconut bars 

✔ Dried coconut flakes 

✔ Roasted pumpkin seeds 

✔ Celery sticks with almond butter 

✔ Coconut milk yogurt with chopped almonds 

✔ Olives packed with vegan cheese 

✔ Coconut whipped cream and berries 

Adverse effects of vegan keto diet 

The vegan keto diet has several potential risks, although it may improve your health. 

Essential nutrients are typically lacking in vegan diets, especially if they are not well managed. Some vegan diets lack certain nutrients, including vitamin B12, vitamin D, vitamin K2, zinc,  omega-3 fatty acids, iron, and calcium. 

In addition to this, the vegan keto diet is more restrictive than other vegan diets. Therefore  individuals who follow it must take supplements of premium vitamins and minerals and  organize their meals to ensure a diet rich in nutrients. For those who follow a vegan ketogenic  diet, it’s crucial to consume fortified foods, prioritize whole foods, and increase nutritional  availability, for instance, through fermentation and sprouting. 

A wise strategy to avoid potential shortages and guarantee that your daily needs are satisfied is  to take supplements of some vitamins and minerals that are sometimes lacking in vegan diets. 

Transitioning from a higher-carb diet to a keto diet can be challenging for your body and is  frequently referred to as the “keto flu.” Unpleasant symptoms could manifest as your body  transitions from using glucose to burning fat for fuel. These include fatigue, nausea, irritability,  constipation, poor concentration, diarrhea, weakness, headaches, muscle cramps, dizziness,  and difficulty sleeping. 

Keeping hydrated, getting enough sleep, consuming meals high in fiber, and doing modest  exercise can all help reduce keto flu symptoms. Magnesium, salt, and potassium supplements  might help lessen symptoms, including headaches, sleeplessness, and muscle aches. 

The bottom line 

Whole, unprocessed, plant-based foods are the main focus of the high-fat, low-carb vegan keto diet. Iron, vitamin B12, and vitamin D supplements, among others, may be required to ensure that nutrient requirements are satisfied. Research suggests that both the vegan diet and the keto diet may improve your health.

However, the vegan keto diet is not suitable for everyone because it restricts a lot of items. Type 1 diabetics, pregnant or nursing mothers, athletes, people with eating disorders, or people with a history of disordered eating may not be able to follow the vegan keto diet. If you’re thinking about switching to a vegan ketogenic diet, talk to your doctor or another experienced health care provider beforehand to ensure the diet is secure for you.

References: 

  1. https://www.nih.gov/news-events/news-releases/nih-study-compares-low-fat-plantbased-diet-low-carb-animal-based-diet
  2. https://pubmed.ncbi.nlm.nih.gov/24500611/ 
  3. https://www.livescience.com/vegan-keto-diet  
  4. https://www.eatingwell.com/article/7874433/vegan-vs-keto-how-do-these-two-diets-compare/ 
  5. https://www.insider.com/low-fat-plant-based-diet-better-than-keto-weight-loss-2021-1 https://www.ruled.me/comprehensive-guide-vegan-ketogenic-diet/

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