Vegan Keto Diet: Food List, Benefits Guide, And More

6 min read
Jan 26, 2024
Vegan Keto Diet: Food List, Benefits Guide, And More

Vegan keto diet: Everything you need to know

A plant-based variation of the well-known keto genic diet is the vegan keto diet.

A very low-carb diet is known as a keto genic or keto diet. The majority of the energy for those on this diet plan comes from fats and proteins.

Since vegan diets exclude animal products, they typically have a high carbohydrate content. For vegans, this means that sticking to a keto genic diet may be more difficult. However, it is feasible with careful preparation.

In this post, we go over the advantages and disadvantages of a vegan keto diet as well as how to follow it.

What is a vegan keto diet?

The vegan keto diet solely permits plant-based foods and severely limits the amount of carbohydrates consumed. It doesn't contain any animal products, has a high fat content, and enough protein.

The following are the estimated macronutrient ratios for this diet:

  • Fat: 55–60%
  • Protein: 30–35%
  • Carbohydrates: 5–10%

A person consuming 2,000 calories a day would only need to ingest 25–50 grams (g) of carbohydrates.

The body goes into a state called keto sis, where it must burn fat in order to produce energy, when there are insufficient carbs in the body.

This diet is popular among those who want to drop pounds and lower their overall body fat.

The majority of fat consumed by people on a regular keto genic diet often comes from animal products, which are high in protein and fat but low in carbohydrates.

Vegans must eat an abundance of high-fat, plant-based foods in order to enter keto sis because they abstain from consuming animal products, such as meat, fish, eggs, and dairy.


Research on the advantages or disadvantages of a vegan keto diet has not yet been conducted. Nonetheless, a number of research have looked into the effects of a keto genic diet and a vegan diet independently.

A 2014 study examined the effects of an eco-Atkins diet, sometimes known as a vegan Atkins diet, using randomized controlled trials. Given that they both produce ketosis and limit carbohydrate consumption, the Atkins diet and the keto diet are comparable.

During the six-month trial, subjects were randomly assigned to follow a high-carb vegetarian diet that contained dairy and eggs, or a low-carb vegan diet.

In these diet s, carbohydrates accounted for 26% and 58% of energy, protein for 31% and 16%, and fat for 43% and 25%, respectively.

According to the study, people who followed a low-carb vegan diet lost more weight and had decreases in:

  • Low density lipoprotein (ldl) cholesterol
  • Total cholesterol
  • Triglyceride levels

According to this research, vegan diets with extremely low carbs may lower heart disease risk factors.

A vegan diet may also lower the risk of diabetes and various types of cancer.

According to a 2014 study involving over 96,000 participants, vegans have:

  • A 75% reduction in the risk of high blood pressure
  • A 47–78% lower risk of type 2 diabetes
  • A 14% lower risk of developing cancer

According to the study, all vegans had a lower chance of heart disease and cardiovascular-related death, but men showed a greater risk decrease than women did.

People who eat a vegan diet also typically have lower body mass indices (BMIs) than nonvegans; research suggests that BMIs rise with the amount of animal products in a diet.

Additionally, studies have revealed that as they age, vegans gain less weight than omnivores.

Those who followed a vegetarian or vegan diet for an average of 18 weeks lost almost 4.4 pounds (2 kilograms) more than nonvegetarians, according to a study of 12 research. Additionally, vegans dropped more weight than vegetarians who consumed eggs and dairy.

The primary advantage of the ketogenic diet seems to be quick weight loss. According to a 2012 study on obese children and adolescents, there are additional advantages such as decreased waist circumference, fat mass, and fasting insulin levels.

A low-carb diet, like the keto diet, may lessen several of the main risk factors for heart disease, according to the authors of a systematic study. These risk factors include:

  • Hypertension
  • Ldl cholesterol
  • Triglyceride levels


Vegans should plan their meals carefully because the vegan keto diet is more restrictive than either the ordinary keto diet or the regular vegan diet. Both of the diets' dangers could apply to them.

Researchers are aware of the short-term effects of a ketogenic diet, which can last up to two years, according to a 2019 report. However, the paucity of existing research on the topic raises questions about the long-term health outcomes.

The fact that some people could find it difficult to maintain such a low carbohydrate intake is one of the drawbacks of the keto diet.

Among the health hazards of a keto genic diet are:

  • Constipation due to lack of fiber
  • Heart disease due to too much saturated fat
  • Kidney stones
  • Low blood pressure
  • Nutritional deficiencies

Some people should not follow the keto genic diet, such as those who are nursing a baby, pregnant, or who have any of the following conditions:

  • A history of disordered eating
  • Diabetes
  • Gallbladder conditions
  • Liver problems
  • Pancreas problems
  • Thyroid disorders

People may experience " keto flu" when they adjust to the keto diet and enter keto sis, which can result in:

  • Difficulty concentrating
  • Dizziness
  • Headaches
  • Low energy
  • Mood swings
  • Muscle cramps
  • Sleep problems
  • Stomach upset, including nausea and diarrhea
  • Weakness

There are a lot of health advantages to eating veganism, but these come with careful diet planning. According to the Academy of Nutrition and Dietetics, vegan diets that are carefully thought out and prepared include all the nutrients required for good health at any stage of life.

However, vegan diets may be deficient in important nutrients if they are not carefully planned, such as:

  • Calcium
  • Iron
  • Omega-3 fatty acids
  • Vitamin b-12
  • Vitamin d
  • Zinc

In order to make sure they obtain enough vital nutrients, people who are following a vegan keto regimen might want to think about taking vitamin and mineral supplements. Prior to starting the diet, they should also speak with their doctor.

Foods to eat

Foods that fit into a vegan keto diet include:

  • Tofu
  • Tempeh
  • Soy milk
  • Sugar free coconut yogurt
  • Vegan butter
  • Soy and nut based cheeses
  • Nuts and nut butters
  • Seeds
  • Oils, such as nut oils, avocado oil, coconut oil, and olive oil
  • Coconut milk and fresh or dried coconut
  • Avocado
  • Small quantities of berries
  • Nonstarchy vegetables, such as:
    • Leafy greens
    • Broccoli
    • Cauliflower
    • Cucumber
    • Mushrooms
    • Peppers
    • Zucchini
  • Seaweed, including:
    • Nori
    • Kelp
    • Dulse
  • Stevia
  • Condiments, such as:
    • Salt
    • Pepper
    • Spices
    • Lemon juice
    • Fresh herbs
    • Nutritional yeast
    • Coffee and tea

Foods to avoid

Vegan keto diets need staying away from items that are high in carbs, such as:

Grains and starches, such as:

  • Bread
  • Oats
  • Quinoa
  • Pasta
  • Rice
  • Baked goods
  • Breakfast cereals
  • Starchy vegetables, including:
    • Carrots
    • Corn
    • Potatoes
    • Sweet potatoes
    • Parsnips
    • Peas
    • Beets
    • Squash
  • Legumes, which include:
    • Beans
    • Chickpeas
    • Lentils
  • Practically all fruits and fruit drinks, with the exception of small amounts of berries and avocado
  • Sugar-filled meals and beverages, like:
    • Maple syrup
    • Agave syrup
    • Soda
    • Juice
    • Barbecue sauce
    • Sports beverages
  • Processed and packaged foods
  • Alcohol

A vegan or keto diet will also forgo any animal products, such as:

  • Meat
  • Fish
  • Eggs
  • Gelatin
  • Honey
  • Dairy, including:
    • Cheese
    • Milk
    • Yogurt

In brief

A vegan keto diet excludes animal products and is extremely low in carbohydrates.

It might have certain health advantages, like quick weight loss and a decrease in body fat. Like the vegan diet, the vegan keto diet may have some heart-healthy benefits.

It is a pretty limited diet , though, and not something that is good for everyone. There are hazards associated with the diet , such as the potential for nutritional deficiencies.

Early on, some people may also encounter negative side effects like weariness and headaches.

To prevent deficits, a vegan keto diet must be properly planned and supplemented with nutrients. Those who want to try this diet should first consult a doctor due to its restrictive nature.