What is a Vegan Keto Diet?

A Vegan Keto Diet is similar to a vegetarian keto diet. The only difference is vegan keto diet does not include any kind of dairy and raw flesh foodstuffs. It mostly consists of gruel and leafy foods i.e only plant-based products. Thus, it is normally known as a restrictive diet plan.

A ketogenic diet is rich in fats and moderate in protein. It helps your body to convert fats into energy rather than carbohydrates. The ketogenic diet also helps your body to attain the state of ketosis faster.

In the case of vegans, ketosis relies on fats and plant-based products. Most of the vegans do not consume refined sugar as well. Adopting vegan keto diet benefits you by reducing the risk of getting affected by diabetes, obesity and heart diseases.

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Vegan Diet Food List:

The main motive behind following a vegan diet is that one will be able to consume a lot of plant-based fats, some proteins, and very few carbs. The following is a list of food that you can include in vegan keto diet:


  • Almonds.
  • Peanuts.
  • Pine Nuts, etc.


  • Hemp.
  • Pumpkin.
  • Sunflower, etc.

Fat sources:

  • Olives.
  • Avocadoes, etc.
  • Healthy Oils:

MCT Oil:

  • Hazelnut Oil.
  • Olive Oil.
  • Coconut Oil.
  • Cacao Butter, etc.


  • Beets.
  • Brussels Sprouts.
  • Carrots.
  • Celeriac.
  • Jicama.
  • Kale, etc.

Vegan Keto Fridge Staple:

  • Dairy-free Yogurt.
  • Dairy-free Cheese, etc.
  • Vehan Keto Pantry Staples:
  • Baking Powder.
  • Baking Soda.
  • Jackfruit.
  • Hearts of palm.
  • Dark Chocolate.
  • Nutritional Yeast, etc.

Following the above food list, helps you to get calories from the unprocessed and whole foods that include non-starchy vegetables, coconut, etc. This helps your body to burn the stored fat and reduce the fats generating cells in your body.

Things to do to Limit Carbs:

To limit carbs, a ketogenic vegan diet plan does not consist of grains, rice, bread and other fruits that are rich in carbohydrates. With this, cutting down of starchy vegetables and sugary stuffings and sauces is a must.

Instead of consuming the starchy vegetables, you can replace them with similar looking foodstuff that will help to curb your food cravings and trick your brain to approve you following vegan keto diet.

While cutting out the carbs, you need to exercise to support you body ketones in the state of ketosis. As time passes, your body will get used to the unconventional diet and thus, will help you to attain the desired shape by rapid weight loss process.

Hence, the restriction or limit that one can but on consumption of carbohydrate consumption depends on the health goals that individual sets while following a vegan ketogenic diet. Thus to attain the goals one must focus on consumption of healthy high-fat vegan food that is protein-rich that will help your body to make up the most of your diet.

Things to do to Adequate Protein:

The main challenge that vegans face plant-based proteins that are not rich in carbs. For this, you can consume sunflower seeds it consists of 25-30 grams of protein. Hemp seeds are also a low-carb vegan protein that is rich in protein and fiber that are not counted as carbs.

Though plant proteins are less bioavailable than animal foods, but yet they are count as a total towards your body, maintaining its deficit.

Thus, to maintain the level in the proteins and carbs, the following is the vegan keto diet sample plan that you need to follow to lose weight effectively.

Sample Diet Plan


Smoothie made from rice protein powder, berries, MCT oil, almond butter, and Chaga tea.


Tofu, baked asparagus, and dressing of MCT oil.


A salad that is made from mushrooms, green bell pepper, onions, tempeh, teriyaki sauce mixed together in olive oil.


A salad of spinach, cucumber, tomato, red cabbage, walnut topped with olive oil.

Heeding as per this diet plan helps you to gain calories, proteins, carbs, and fats as well in definite proportion. While taking care of these diet plan, you must also avoid consuming foods like:

Meat like beef, turkey, pork.

Dairy products like butter, yogurt, panner, etc.

White eggs and yolks.

Kinds of seafood like clams, mussels, and fish.

Side effects of Vegan Keto Diet:

Since vegan keto diet restrictive more food than normal vegan diets, the critical problem arises while supplementing your body with high-quality vitamins and minerals. This causes inadequate nutrition in your meals. Therefore, following this vegan keto diet will discharge you with some essential nutrients like Vitamin B12, DHA and EPA, Iron, etc. Due to lack of the nutrients, you might experience side effects like:

  • Fatigue.
  • Constipation.
  • Diarrhea.
  • A headache.
  • Dizziness, etc.

To avoid these side effects, try keeping yourself hydrated. With this, also get sufficient rest so that your muscles do not get tired up due to the limit of carbs generated energy. There are also chances you might experience transitioning while following or to follow a keto diet. If this is the case, consulting a health professional is a must. Though research says that vegan diet and keto diet benefits your health, but it has proven that a vegan diet is more efficient and safe for a longer period of time.

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