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Keto Diet For Vegans: Everything You Need to Know

Updated: Apr 27, 2022

Vegans have a quandary when it comes to finding a diet that matches their lifestyle while also assisting them in their weight loss endeavours. Adopting a Keto diet for vegans is the logical choice, but this also comes with some problems.

The keto diet is a high fat and low carb diet. However, red and white meats are a major source of proteins and are one of the base meals that a Ketogenic dieter uses to meet their daily protein requirements. On a Keto diet, fats and proteins are your primary energy sources—the opposite is the case on a vegan diet.

Vegan diets don't contain animal products, which means it's high in carbs; in other words, it's a low protein diet. As a result, vegans find it more challenging to stick to a keto diet. It is, nevertheless, doable with careful planning.

There are many benefits of choosing a keto vegan diet. Below are highlights of some of the most common reasons this diet is popular.

● improves acne

● promotes significant weight loss

● reduces the risk of heart disease, decrease insulin resistance

● improves brain health aid in the treatment of a variety of medical disorders (including type 2 diabetes, Parkinson's disease, polycystic ovary syndrome, some types of cancer, and Alzheimer's disease)

● reduces the risk of certain cancers

● protects brain function

● improves heart health

● manage diabetes by lowering A1C levels.

This article will go through both keto and vegan diets. It will also merge these two diets into a healthy lifestyle choice.

Keto Diet For Vegans - Is it possible?

Yes, you can be a vegan and eat a keto diet for vegans!

You can achieve ketosis by consuming high-fat, plant-based foods such as coconut oil, avocados, seeds, and almonds. A keto vegan diet is a low carb, high-fat, moderate-protein diet that eliminates all animal products.

How Do I Achieve Ketosis on a Keto Diet For Vegans?

On a keto diet, carbs are usually restricted to 20-50 grams per day to achieve and sustain ketosis — a metabolic state in which your body uses fat for fuel rather than glucose. The recommended fat intake is typically around 75%, which is why dieters frequently gravitate to high-fat animal products such as butter, meats, and full-fat dairy.

Vegans eat plant-based foods such as vegetables, fruits, and grains and forgo animal-based foods like meat, poultry, eggs, and dairy. So for vegans to achieve ketosis, they must consume high-fat, plant-based foods such as coconut oil, avocados, seeds, and almonds.

At first, it might seem impossible for vegans to get on the keto train, but some workarounds can make your keto vegan diet a reality.

Here's are some tips:

● Limit your daily carbohydrate intake to 50 grams or fewer.

● Remove all animal products from your diet, including meat, fish, dairy, eggs, and other dairy products.

● Consume a lot of low carb vegetables.

● 70% of your calories should come from plant-based fats like avocados, coconut oil, and nuts.

● Plant-based proteins like almonds, black soybeans etc., should account for about 25% of your total calorie intake.

● You may need to use vitamin supplements to augment the nutrients you aren't getting enough of (e.g., vitamins D3, B6, & B12, EPA & DHA, zinc, taurine, and iron).

Your vegan keto diet should consist of around 70% fats, 25% protein, and 5% carbs, all of which will come from keto-friendly plant-based foods. This eating strategy will allow you to gain the benefits of both a vegan and a keto diet in a single diet.

Starting Your Vegan Keto Diet in 5 Easy Steps

A well-planned keto vegan diet focuses on whole, unprocessed foods that meet most macronutrient and micronutrient requirements. This 5-step strategy below will assist you in your goals.

Step 1: Keep a Record of Your Macronutrients

The first step is keeping track of your macronutrients. Then, you can use a keto calculator to figure out how much to consume.

It will provide a breakdown of fats, carbohydrates and protein based on your gender, height, weight, and exercise level. You don't want to skip this phase because it's critical to understand how much food you need to sustain your body and activity level.

If you don't eat enough macronutrients, particularly fat, you can prevent your body from entering ketosis.

Step 2: Eliminate High-Carbohydrate Foods

You should limit your carbohydrate intake to less than 50 grams per day while on a vegan keto diet. You can begin by consuming roughly 50 grams per day and gradually reduce your intake to 20 grams as you get more comfortable.

Step 3: Consume Healthy Fats

Eating good fat is frequently the most challenging aspect of this diet. But it's also the most crucial. When you go keto, your body will rely on fat to provide between 70% and 80% of your calories. And, because fat is your primary source of calories and fuel, selecting the proper forms of fat is critical.

Step 4: Incorporate High-Quality Protein

Although animal meals are the only foods containing all nine essential amino acids, non-meat sources can meet most of your requirements.

Because our bodies and activity levels differ, we recommend that you keep your protein intake at around 1-2 grams of protein per kilogram of body weight. This equates to approximately 70 grams of protein each day and accounts for about 25% of your overall calorie consumption.

Step 5: Supplement With Vitamins

Because following a vegan keto diet prohibits many items, taking multivitamins will still be necessary. Check out this study: Assessment of micronutrients in a 12-wk ketogenic diet.

The study concluded that when following a ketogenic diet, it is critical to select meals that contain the necessary micronutrients or take supplements to ensure a balanced diet.


The keto diet has a reputation for helping people lose weight and keeping it off. However, it is also well-known for its high consumption of meat. But you can still eat a healthy diet on the keto vegan diet by making a few changes.

Simply customize the diet to match your food constraints and get creative.

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