- What It Is
- Foods to Avoid
- Foods to Eat
- Meal Plan
- Bottom Line
The ketogenic diet is a high-fat, low-carb, moderate-protein diet promoted for its powerful effects on weight loss and overall health.
Though often associated with animal foods, this way of eating can be adapted to fit plant-based meal plans — including vegan diets.
Vegan diets exclude all animal products, making it more difficult to eat low-carb.
However, with careful planning, vegans can reap the potential benefits of a ketogenic diet.
This article explains what to eat and avoid on a vegan keto diet and provides a one-week vegan keto menu.
What Is the Vegan Keto Diet?
The ketogenic diet is low in carbs, high in fat and moderate in protein.
Carbs are typically reduced to less than 50 grams per day to reach and maintain ketosis — a metabolic process in which your body burns fat for fuel instead of glucose
Since this way of eating is composed mostly of fat — generally around 75% of your intake — keto dieters often turn to high-fat animal products, such as meats, butter and full-fat dairy.
However, those who eat plant-based diets, including vegans, can follow a ketogenic diet as well.
People on a vegan diet consume only plant-based foods, such as vegetables, fruits and grains, and avoid animal-based foods like meat, poultry, eggs and dairy.
Vegans can reach ketosis by relying on high-fat, plant-based products like coconut oil, avocados, seeds and nuts.
SUMMARYThe vegan keto diet is a low-carb, high-fat, moderate-protein diet that excludes all animal-based foods.
Vegan Keto Diet Benefits
Several health benefits are associated with vegan and ketogenic diets. However, no studies focus specifically on vegan keto diets.
Following a vegan diet has been shown to lower the risk of chronic health conditions, such as heart disease, diabetes and certain cancers.
For example, studies have observed that vegans have a 75% lower risk of developing high blood pressure and up to a 78% risk reduction of type 2 diabetes.
What’s more, vegans tend to weigh less than non-vegans, and those who adopt vegan diets are more successful at losing weight than people who eat animal products.
A review of 12 studies found that over 18 weeks, people who followed vegan diets lost an average of 5.5 pounds (2.52 kg) more than participants on non-vegetarian diets.
Like the vegan diet, research has shown that following the high-fat, low-carb ketogenic diet may positively impact your health.
The keto diet is well known for its effectiveness in weight loss, blood sugar control and reduced heart disease risk factors.
A study in 58 obese children and teens showed that participants following a ketogenic diet lost significantly more weight and fat mass than those on a low-calorie diet.
In addition, the keto diet significantly raised levels of adiponectin, a protein involved in blood sugar regulation 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 heart disease risk factors, including high triglycerides, blood pressure and “bad” LDL cholesterol
Being that both vegan and ketogenic diets may benefit your health in similar ways, it’s likely that combining the two by following a vegan keto diet would positively impact health as well.
SUMMARYBoth vegan and ketogenic diets have been linked to health benefits, including weight loss and a lower risk of heart disease and diabetes.