Vegan keto diet: Everything you need to know

A vegan keto diet is a plant based version of the popular ketogenic diet.
A ketogenic, or keto, diet is a very low carbohydrate diet. People following this diet plan get most of their energy from fats and protein.
carbohydrate
Vegan diets are free from animal products, which means that they tend to be relatively high in carbohydrates. As a result, following a keto diet can be more challenging for vegans. However, with careful planning, it is possible.
In this article, we explain how to follow a vegan keto diet and discuss the potential benefits and risks.
What is a vegan keto diet?
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The vegan keto diet significantly restricts carbohydrate intake and only allows plant based foods. It is high in fats, contains adequate amounts of protein, and does not include any animal products.
The macronutrient ratios for this diet are approximately:
approximately
Fat: 55–60%
Protein: 30–35%
Carbohydrates: 5–10%
For people who consume 2,000 calories a day, that equates to a carbohydrate intake of just 25–50 grams (g).
calories
When the body does not have enough carbohydrates to use for energy, it enters a state of ketosis in which it has to burn fat for energy.
ketosis
Many people follow this diet to lose weight and reduce their total body fat.
Individuals who follow a standard keto diet tend to make up most of their fat intake from animal foods, which are high in fat and protein but low in carbohydrates.
As vegans do not consume animal products — including meat, fish, eggs, and dairy — they must eat plenty of high fat, plant based foods to enter ketosis.
Benefits
To date, there is no research examining the benefits or risks of a vegan keto diet. However, several studies have separately explored the effects of a vegan diet and those of a keto diet.
A 2014 randomized controlled trial investigated the effects of a vegan Atkins diet (or eco-Atkins diet). The Atkins diet is similar to a keto diet, as they both restrict carbohydrate intake and cause ketosis.
2014 randomized controlled trial
Atkins
In the 6 month study, participants ate either a low carbohydrate vegan diet or a high carbohydrate vegetarian diet, which included eggs and dairy.
These diets comprised 26% and 58% of energy from carbohydrates, 31% and 16% from protein, and 43% and 25% from fat, respectively.
The researchers reported that those following the low carbohydrate vegan diet experienced more significant weight loss and reductions in:
low density lipoprotein (LDL) cholesterol
cholesterol
total cholesterol
triglyceride levels
This finding indicates that very low carb vegan diets may improve the risk factors for heart disease.
heart disease
Learn more about the difference between the keto diet and the Atkins diet here.
Learn more about the difference between the keto diet and the Atkins diet here.
Other possible benefits of a vegan diet include a reduced risk of diabetes and some cancers.
diabetes
cancers
A 2014 study of more than 96,000 people indicated that vegans have:
2014 study
a 75% reduction in the risk of high blood pressure
high blood pressure
a 47–78% lower risk of type 2 diabetes
type 2 diabetes
a 14% lower risk of developing cancer
The study found that while all vegans experienced a reduced risk of heart conditions and mortality from cardiovascular problems, the risk reductions were more significant in males than in females.
more significant in males
Individuals following a vegan diet also tend to have a lower body mass index (BMI) than nonvegans, with research indicating that BMI gets higher as the number of animal foods in the diet increases.
BMI
BMI gets higher
Research has also shown that vegans gain less weight than omnivores as they age.
Research
A review of 12 studies found that those following a vegetarian or vegan diet for an average of 18 weeks lost about 4.4 pounds (2 kilograms) more than nonvegetarians. Vegans also lost more weight than vegetarians, who ate dairy and eggs.
review
When it comes to the keto diet, the main benefit appears to be rapid weight loss. A 2012 study involving children and adolescents with obesity found that other benefits include reductions in fat mass, waist circumference, and fasting insulin levels.
main benefit
2012 study
obesity
insulin
The authors of a systematic review suggest that a low carbohydrate diet, such as the keto diet, may reduce some of the major risk factors for heart disease, including:
systematic review
hypertension
hypertension
LDL cholesterol
triglyceride levels
For more science-backed resources on nutrition, visit our dedicated hub.
dedicated hub
Risks
A vegan keto diet is more restrictive than a standard keto diet or a regular vegan diet, so people should take extra care when planning meals. They may encounter the risks of both diets.
According to a 2019 paper, researchers are aware of the short term effects — those lasting up to 2 years — of a keto diet. However, the long term health outcomes are uncertain because of the lack of available research on the subject.
2019 paper
One of the disadvantages of the keto diet is that some people may find it difficult to sustain such a low carbohydrate intake.
The health risks of a keto diet include:
include
constipation due to lack of fiber
constipation
heart disease due to too much saturated fat
kidney stones
kidney stones
low blood pressure
blood pressure
nutritional deficiencies
The keto diet is not suitable for some groups of people, including those who are pregnant or breastfeeding or have:
a history of disordered eating
diabetes
gallbladder conditions
liver problems
pancreas problems
thyroid disorders
When adapting to the keto diet and entering ketosis, people may develop “keto flu,” which may cause:
flu
difficulty concentrating
dizziness
headaches
headaches
low energy
mood swings
muscle cramps
sleep problems
stomach upset, including nausea and diarrhea
stomach upset
diarrhea
weakness
Following a vegan diet can provide many health benefits, but only if people plan their diet well. The Academy of Nutrition and Dietetics state that appropriately planned vegan diets are healthful for all stages of life and contain all the nutrients necessary for health.
state that
Without careful planning, however, vegan diets can be low in essential nutrients, such as:
such as
calcium
calcium
iron
omega-3 fatty acids
omega-3
vitamin B-12
vitamin
vitamin D
vitamin D
zinc
Those following a vegan keto plan should consider taking vitamin and mineral supplements to ensure that they get enough essential nutrients. They should also consult their doctor before beginning the diet.
Foods to eat
Those on a vegan keto diet can eat the following foods:
tofu
tempeh
soy milk
sugar free coconut yogurt
vegan butter
soy and nut based cheeses
nuts and nut butters
seeds
oils, including coconut oil, olive oil, avocado oil, and nut oils
coconut oil
coconut milk and fresh or dried coconut
avocado
small quantities of berries
nonstarchy vegetables, such as: leafy greensbroccolicauliflowercucumbermushroomspepperszucchini
leafy greens
broccoli
cauliflower
cucumber
mushrooms
peppers
zucchini
seaweed, including: norikelpdulse
nori
kelp
dulse
stevia
stevia
condiments, such as: saltpepperspiceslemon juicefresh herbsnutritional yeast
salt
pepper
spices
lemon juice
fresh herbs
nutritional yeast
coffee and tea
coffee
Foods to avoid
On a vegan keto diet, a person will need to avoid vegan foods that are high in carbohydrates, including:
grains and starches, such as: breadoatsquinoapastaricebaked goodsbreakfast cereals
bread
oats
quinoa
quinoa
pasta
rice
baked goods
breakfast cereals
starchy vegetables, including: carrotscornpotatoessweet potatoesparsnipspeasbeetssquash
carrots
corn
potatoes
sweet potatoes
parsnips
peas
beets
squash
legumes, which include: beanschickpeaslentils
beans
chickpeas
lentils
almost all fruits and fruit juices, except avocado and limited amounts of berries
sugary foods and drinks, such as: maple syrupagave syrupsodajuicebarbecue saucesports beverages
maple syrup
agave syrup
soda
juice
barbecue sauce
sports beverages
processed and packaged foods
alcohol
People on a vegan keto diet will also avoid all animal products, including:
meat
fish
eggs
gelatin
honey
dairy, including: cheesemilkyogurt
cheese
milk
yogurt
Summary
A vegan keto diet is a very low carbohydrate diet that avoids the intake of animal products.
It may offer some health benefits, such as rapid weight loss and a reduction in body fat. Similar to a vegan diet, a vegan keto diet may provide some benefits to heart health.
However, it is a highly restrictive diet that is not suitable for everyone. The diet carries certain risks, including the possibility of developing nutritional deficiencies.
Some people may also experience adverse effects, such as headaches and fatigue, in the early stages.
fatigue
It is vital to plan a vegan keto diet carefully and to take nutritional supplements to avoid deficiencies. Due to the restrictive nature of this diet, people who wish to try it should speak to a doctor first.