Sticking to a vegan diet or a keto diet can be tough. But what if you’re combining the two? Can it be done? Absolutely.
How the vegan keto diet works
Like the traditional keto diet, a vegan keto diet restricts carbohydrates and aims for foods high in fat plus a moderate amount of protein. The main difference is that only plant-based foods are eaten on a vegan keto diet.
For example, a person who consumes 2,000 calories daily would aim for the following ratios:
- 5-10% carbs (about 25-50 grams)
- 30-35% protein
- 55-60% fat
The goal is to enter a state of ketosis, forcing the body to burn fat because it doesn’t have enough carbs to burn for energy.
Vegan keto foods
If you’re not a vegan, you’re probably scratching your head wondering what foods are allowed since vegans don’t eat meat, eggs or dairy products. The following list certainly isn’t comprehensive, but it will give you some ideas to get started:
- beans, lentils and legumes
- tofu, tempeh and soy milk
- vegan butter and sugar-free coconut yogurt
- seeds, nuts and nut butters
- soy- and nut-based cheeses
- avocado
- non-starchy vegetables (e.g., broccoli, cucumber, mushrooms, peppers, zucchini, leafy greens, cauliflower)
- seaweed (nori, kelp, dulse)
- stevia (sweetener)
- fresh or dried coconut and coconut milk
- olive oil, avocado oil, coconut oil and nut oils
- nutritional yeast
Risks of a vegan keto diet
Certain people shouldn’t try a vegan keto diet, including people with diabetes, liver or pancreas problems, gallbladder conditions, thyroid disorders or a history of eating disorders.
Even healthy people can have issues with the keto diet, including nutritional deficiencies, kidney stones, constipation, low blood pressure and even heart disease (due to excessive saturated fat).
If your doctor clears you to do a vegan keto diet, be aware that your body may show signs of “keto flu.” This sometimes happens to people when entering ketosis. Symptoms may include dizziness, headaches, mood swings, low energy, muscle cramps, difficulty concentrating, sleep problems and stomach upset.
