Although often associated with animal foods, this mode of consumption can be adapted to plant-based meal plans, including vegan diets.
Vegan diets exclude all animal products, making it more difficult to consume low-carbohydrate carbohydrates.
However, with careful planning, vegans can reap the potential benefits of a ketogenic diet.
This article explains what to eat and avoid on a vegetarian diet and offers a one-week vegetarian menu.
What is the Keto Vegetarian Diet?
The ketogenic diet is low in carbohydrates, high in fat and protein.
Carbohydrates are usually reduced to less than 50 grams per day to achieve and maintain ketosis - a metabolic process in which your body burns fat as fuel instead of glucose.
Since this way of eating is mainly made up of fat in general about 75% of your consumption - people who follow a diet often turn to animal products rich in fat, such as meat, butter, and fatty dairy products.
However, those who consume herbal diets, including vegans, can also follow a ketogenic diet.
People on a vegan diet eat only plant-based foods, such as vegetables, fruits, and grains, and avoid animal-based foods such as meat, poultry, eggs, and products. dairy.
Vegans can achieve ketosis by relying on high-fat plant-based products, such as coconut oil, avocados, seeds, and nuts.
Vegan Keto Diet Benefits
Several health benefits are associated with vegan and ketogenic diets. However, there are no studies that specifically focus on vegan keto diets.
The vegan diet has been shown to reduce the risk of chronic diseases, such as heart disease, diabetes, and certain cancers.
For example, studies have shown that vegans are 75% less likely to have high blood pressure and up to 78% less likely to have type 2 diabetes.
What's more, vegans tend to weigh less than non-vegans, and those who adopt a vegan diet are more successful at losing weight than consumers of animal products.
A review of 12 studies found that over an 18-week period, people who followed a vegan diet lost an average of 5.5 pounds (2.52 kg) more than participants who took a non-vegetarian diet.
Like the vegan diet, research has shown that a ketogenic diet high in fats and carbohydrates can have a positive impact on your health.
The keto diet is well known for its effectiveness in losing weight, controlling blood sugar and reducing risk factors for heart disease.
A study of 58 obese children and adolescents found that participants on a ketogenic diet lost significantly more weight and fat mass than those on a low-calorie diet.
In addition, the keto diet has dramatically increased levels of adiponectin, a protein involved in the regulation of blood sugar and fat metabolism.
Higher levels of adiponectin have been associated with better blood sugar control, reduced inflammation, and a lower risk of obesity-related diseases, including heart disease.
Ketogenic diets have also been shown to reduce risk factors for heart disease, including high triglyceride levels, blood pressure, and "bad" LDL cholesterol.
Since vegan and ketogenic diets can be beneficial for your health in the same way, it is likely that combining the two by following a keto vegan diet would also have a positive impact on health.
Foods to avoid
When following a vegetarian diet, you should reduce your carbohydrate intake significantly and replace them with healthy fats and vegan protein sources.
Animal products, including eggs, meat, poultry, dairy, and seafood, are excluded from the vegan diet.
Here are examples of foods to avoid completely:
Meat and poultry: Beef, turkey, chicken, pork.
Dairy: Milk, butter, yogurt.
Eggs: Egg whites and egg yolks.
Seafood: Fish, shrimp, clams, mussels.
Ingredients of animal origin: Whey protein, honey, egg white protein.
Here are some examples of foods that should be reduced considerably:
Grains and starches: Cereals, bread, baked goods, rice, pasta, cereals.
Sweet drinks: Sweet tea, sodas, fruit juices, smoothies, sports drinks, chocolate milk.
Sweeteners: Brown sugar, white sugar, agave, maple syrup.
Starchy Vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.
Beans and legumes: Black beans, chickpeas, red beans.
Fruits: All fruits should be limited. However, small portions of certain fruits such as berries are allowed.
Alcoholic carbohydrate drinks: Beer, sweet cocktails, wine.
Low-fat diet foods: Low-fat foods tend to contain a lot of added sugar.
Carbohydrate-rich sauces and condiments: BBQ sauce, sweet dressings, marinades.
Highly Processed Foods: Limit packaged foods and increase whole unprocessed foods.
The level of carbohydrate restriction when following a vegan keto diet varies depending on your health goals and individual needs.
In general, healthy, high-fat vegan foods and vegan protein sources should make up the majority of your diet.
Food to eat:
When following a vegan keto diet, it's important to focus on healthy, vegetarian, high-fat, low-carb foods.
Foods to eat on a vegan keto diet include:
Coconut products: Whole coconut milk, coconut cream, unsweetened coconut.
Oils: Olive oil, walnut oil, coconut oil, MCT oil, avocado oil.
Nuts and seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds.
Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter.
Non-starchy vegetables: Leaf vegetables, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms.
Vegan protein sources: Whole tofu, tempeh.
Full fat vegan "Dairy": Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.
Avocados: Whole avocados, guacamole.
Berries: Blueberries, blackberries, raspberries, and strawberries can be enjoyed in moderation.
Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices.
Although the keto diet eliminates many of the food groups that vegans rely on, such as whole grains and starchy vegetables, a vegan keto diet can be followed with careful planning.
People on a vegetarian diet should get their calories from whole unprocessed foods, while avoiding highly processed vegan foods.
A week-long vegetarian keto meal plan
Although the vegan keto diet may seem very restrictive, many meals can be prepared with ingredients that are favorable for vegans.
Here is an example of a week's menu for the vegan keto diet:
Monday
Breakfast: Keto porridge made from whole coconut milk, ground flax seeds, chia seeds and unsweetened grated coconut.
Lunch: Vegan cream and low-carb vegetable soup.
Dinner: Sautéed rice with cauliflower and tofu.
Tuesday
Breakfast: Tofu mixes with vegan cheese and avocado.
Lunch: Zucchini noodles with walnut pesto and vegan cheese.
Dinner: Vegan Chili Pepper with Walnuts, Vegan Cheese and Avocado Slices.
Wednesday
Breakfast: Chia pudding made with whole coconut milk garnished with sliced almonds.
Lunch: Cream of coconut and cauliflower.
Dinner: Shirataki noodles with mushrooms and Alfredo vegan sauce.
Thursday
Breakfast: Whole coconut yogurt topped with nuts, seeds, and unsweetened grated coconut.
Lunch: Tofu, vegetable, and coconut curry.
Dinner: Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese.
Friday
Breakfast: Tofu mixes with vegan cheese, mushrooms, and spinach.
Lunch: Vegetable and tofu salad with avocado vinaigrette.
Dinner: Eggplant lasagna made with vegan cheese.
Saturday
Breakfast: Vegan smoothie with coconut milk, almond butter, cocoa powder, and vegan protein powder.
Lunch: Vegetable and tofu salad with avocado vinaigrette.
Dinner: Fried rice with cauliflower.
Sunday
Breakfast: Coconut and almond chia pudding.
Lunch: Large green salad with tempeh avocado, vegan cheese, non-starchy vegetables, and pumpkin seeds.
Dinner: Mac vegan cauliflower and cheese.
Vegan keto snacks
Try these vegan snacks to keep your appetite in check between meals:
Cucumber slices topped with vegan cream cheese
Fat coconut bombs (high-fat snacks made from coconut butter, coconut oil and grated coconut)
Nut and coconut bars
Coconut milk and cocoa smoothie
Trail mix with a mixture of nuts, seeds, and unsweetened coconut
Dried coconut flakes
Roasted pumpkin seeds
Celery sticks garnished with almond butter
Coconut milk yogurt garnished with chopped almonds
Olives stuffed with vegan cheese
Guacamole and chopped bell pepper
Tater cauliflower tots
Coconut cream with berries
Disadvantages and side effects
While the vegan keto diet may be beneficial for your health, there are some potential drawbacks.
The importance of supplements and the quality of food
Vegan diets tend to contain a few important nutrients, especially if they are not carefully planned.
Vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fatty acids, iron, and calcium are examples of nutrients that are lacking in some vegan diets.
Since the keto vegetarian diet is more restrictive than normal vegan diets, it is essential that those who follow it take high-quality vitamin and mineral supplements and plan their meals to ensure an adequate diet.
Eating fortified foods, focusing on whole foods, and improving the availability of nutrients, for example through fermentation and germination, is important for people on a keto vegetarian diet.
However, it can be difficult for keto-vegan diets to meet their micronutrient needs by consuming only food.
Supplementing with certain vitamins and minerals that are generally lacking in vegan diets is a smart way to prevent potential deficiencies and ensure that your daily needs are met.
Vegan Keto Diet side-effects
The transition to a ketogenic diet can be difficult.
Often referred to as the keto flu, the transition from a high-carbohydrate diet to a keto diet can be difficult for your body.
When your body no longer consumes glucose as fat, it can result in unpleasant symptoms.
Side effects of the vegan keto diet may include:
Tired
Nausea
Irritability
Constipation
Poor concentration
Diarrhea
Weakness
Headache
Muscle cramps
Dizziness
Difficulty sleeping
Staying hydrated, getting enough rest, eating foods high in fiber, and exercising lightly can help alleviate the symptoms of keto flu.
In addition, supplementation with electrolytes of magnesium, sodium, and potassium can help reduce certain symptoms, such as muscle pain, headache, and insomnia.
Since the vegan keto diet limits many foods, it is not suitable for everyone.
The vegan keto diet may not be suitable for type 1 diabetics, pregnant or breastfeeding women, athletes, or people with eating or eating disorders.
If you are considering switching to a vegan keto diet, consult your doctor or qualified health care practitioner first to ensure the safety of the diet.
The final result
The high-fat, low-carb vegan keto diet focuses on whole, unprocessed, and plant-based foods.
Vegan and ketogenic diets have been linked to benefits such as weight loss and reduced risk of heart disease and diabetes.
Certain supplements may be necessary to meet nutritional needs, including iron and vitamins B12 and D.
Although research shows that the vegan diet and the ketone diet can be beneficial for your health, studies on the effects of the vegan Keto diet are needed to determine if this diet is effective and safe for the long term.
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