The Ultimate Guide to Doing Keto on a Vegan Diet

A vegan diet is a popular choice for people who want to eat a more plant-based diet. However, when it comes to following the keto diet, many vegans wonder if it’s possible to combine the two. The keto diet is a low-carb, high-fat diet that is designed to put your body into a state of ketosis. This state is achieved by drastically reducing your carbohydrate intake and replacing it with healthy fats. In this article, we will explore whether it is possible to follow a vegan keto diet, and provide you with some tips to help you get started.

Overview of vegan and keto diets

The vegan and keto diets are two popular dietary approaches that are often viewed as polar opposites. The vegan diet is typically characterized by the exclusion of all animal-derived products, while the keto diet emphasizes high fat and protein intake while limiting carbohydrates. Despite their differences, there are some potential benefits to both approaches.

The vegan diet has been associated with a reduced risk of chronic disease, such as heart disease and diabetes. It is also often rich in fiber, vitamins, and minerals, which can support overall health and well-being. However, some vegans may struggle to get enough protein, iron, and other essential nutrients without careful planning and supplementation.

The keto diet, on the other hand, has been shown to support weight loss and improve blood sugar control, among other potential benefits. However, it can be challenging to follow and may not be sustainable for some people. Additionally, the high fat and protein intake can put strain on the liver and kidneys if not done properly.

So, can you do keto if you’re vegan? It is possible, but it requires careful planning to ensure adequate protein and fat intake while keeping carb levels low. Plant-based sources of protein, such as tofu, tempeh, and seitan, can be included in a keto diet, along with healthy fats like coconut oil and avocado. However, it may be more challenging to meet nutrient needs on a vegan keto diet, so it is important to work with a registered dietitian to ensure balanced and adequate nutrition.

EXPERT	OPINION	ADVICE
Dr. Michael Greger	Vegan keto may be difficult to achieve in practice, but it is possible with careful planning and supplementation.	Focus on plant-based sources of protein and healthy fats. Supplement with vitamin B12, vitamin D, omega-3 fatty acids, and possibly a vegan protein powder.
Dr. Neal Barnard	There is no scientific evidence supporting the keto diet for weight loss or other health benefits. A plant-based diet is the most effective way to promote health and prevent chronic diseases.	Follow a whole-food, plant-based diet instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Joel Fuhrman	The keto diet is not sustainable or healthy in the long term. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Avoid the keto diet and focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. T. Colin Campbell	The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health.	Focus on a whole-food, plant-based diet instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. John McDougall	The keto diet is not sustainable or healthy in the long term. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Avoid the keto diet and focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Caldwell Esselstyn	A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases, including heart disease and cancer. The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health.	Follow a whole-food, plant-based diet instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Dean Ornish	A whole-food, plant-based diet is the most effective way to promote health and prevent chronic diseases, including heart disease and cancer. The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health.	Focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Garth Davis	The keto diet is not sustainable or healthy in the long term. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Avoid the keto diet and focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Michael Klaper	The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Follow a whole-food, plant-based diet instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Milton Mills	The keto diet is not sustainable or healthy in the long term. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Avoid the keto diet and focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Michelle McMacken	The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Follow a whole-food, plant-based diet instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Brooke Goldner	The keto diet is not sustainable or healthy in the long term. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases, including autoimmune diseases.	Avoid the keto diet and focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Kim Williams	A whole-food, plant-based diet is the most effective way to promote health and prevent chronic diseases, including heart disease and diabetes. The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health.	Focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Alan Goldhamer	A whole-food, plant-based diet is the most effective way to promote health and prevent chronic diseases. The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health.	Follow a whole-food, plant-based diet instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Angie Sadeghi	The keto diet can be effective for weight loss in the short term, but it is not sustainable or healthy in the long term. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Avoid the keto diet and focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.

Basics of the ketogenic diet

The ketogenic diet is a low-carb, high-fat diet that has gained popularity in recent years for its potential benefits in weight loss, improved mental clarity, and increased energy levels. The primary goal of the ketogenic diet is to enter a state of ketosis, where the body uses stored fat for energy instead of glucose from carbohydrates. To achieve this, the diet typically involves consuming less than 50 grams of carbohydrates per day and increasing intake of healthy fats, such as avocados, nuts, and seeds. One of the common misconceptions about the ketogenic diet is that it is a high-protein diet, but in reality, protein intake should be moderate to prevent the body from converting protein into glucose. While the ketogenic diet may be effective for some individuals, it is not recommended for everyone. It can be challenging to follow and may cause side effects such as the keto flu, which can include headaches, fatigue, and nausea. Additionally, those with certain medical conditions, such as liver or pancreatic disease, may need to avoid the ketogenic diet altogether. As with any dietary change, it is important to consult with a healthcare professional before starting the ketogenic diet.

Important nutrients in a vegan keto diet

The vegan keto diet is a restrictive, but effective diet that requires careful planning to ensure you are getting all the necessary nutrients. Some of the most important nutrients to consider when on a vegan keto diet include protein, healthy fats, fiber, vitamins, and minerals. To meet your protein requirements, you can incorporate plant-based protein sources such as tofu, tempeh, and nuts into your meals. Healthy fats can be obtained from avocados, coconut oil, and olive oil, while fiber can be found in fruits and vegetables such as leafy greens, broccoli, and berries. Vitamins and minerals can be obtained through a well-balanced diet that includes a variety of colorful fruits and vegetables. To ensure you are meeting all of your nutrient requirements, it is recommended to consult with a registered dietitian to create a personalized vegan keto meal plan.

Top vegan sources of protein and healthy fats

There are plenty of vegan sources of protein and healthy fats that can help you meet your daily nutrient requirements. Some of the top vegan sources of protein include beans, lentils, tofu, tempeh, and seitan. These plant-based proteins are also rich in fiber, vitamins, and minerals and can help reduce the risk of chronic diseases. In addition to protein, many vegan foods are also rich in healthy fats, such as avocados, nuts, seeds, and coconut oil. These healthy fats can help improve brain function, reduce inflammation in the body, and support heart health. Incorporating a variety of these vegan protein and fat sources into your diet can help you maintain optimal health and energy levels.

FOOD	PROTEIN (PER 100G)	HEALTHY FAT (PER 100G)	SERVING SIZE
Tofu	8g	4g	100g
Tempeh	20g	11g	100g
Lentils	9g	0.4g	100g
Nuts (almonds)	21g	49g	100g
Seeds (chia seeds)	17g	31g	100g
Avocado	2g	15g	100g
Soy Milk	3g	1.8g	100ml
Almond Milk	1g	2.2g	100ml
Coconut Milk	1g	22g	100ml
Peanut Butter	25g	50g	100g
Tahini	17g	54g	100g
Quinoa	4g	1.9g	100g
Chickpeas	8g	2.6g	100g
Spirulina	57g	7g	100g
Mung Beans	7g	0.4g	100g

Tips for meal planning and preparation

Meal planning and preparation is an essential step in achieving a healthy and balanced diet. To ensure success, it is important to have a plan and approach it with creativity and flexibility. Here are some tips to help you get started:

1. Create a meal plan that fits your lifestyle and dietary needs. Consider your budget, the amount of time you have to prepare meals, and your health goals. If you’re vegan and doing keto, make sure to include foods that are high in protein and healthy fats, such as tofu, nuts, and avocado.
2. Stock up on staples such as grains, legumes, and vegetables. These items are versatile and can be used in a variety of meals. Buy in bulk and freeze extras to save money and time.
3. Experiment with new recipes and flavors. Try new spices and herbs to add variety and interest to your meals. If you’re not sure where to start, look up vegan and keto recipes online or in cookbooks.
4. Prep ingredients in advance. Wash and chop vegetables, cook grains, and portion out snacks ahead of time. This will save time during the week and make it easier to stick to your meal plan.
5. Use meal prep containers to portion out meals and snacks for the week. This will make it easy to grab and go, and help you avoid unhealthy choices when you’re in a rush.

Remember, meal planning and preparation takes time and effort, but it is worth it. By taking the time to plan and prepare healthy meals, you’ll save money, eat better, and feel better.

DAY	BREAKFAST	LUNCH	DINNER
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday

How to avoid common pitfalls and nutrient deficiencies

Adopting a new diet can be overwhelming, and it is common to fall into certain pitfalls and nutrient deficiencies when adopting a vegan keto diet. However, with a bit of planning and awareness, it is possible to avoid these issues. One common pitfall is not getting enough protein, which can lead to muscle loss and weakness. To avoid this, it is important to incorporate protein-rich foods such as tofu, tempeh, seitan, and legumes into your diet. Another pitfall is not getting enough healthy fats, such as those found in avocados, nuts, and seeds. These fats are important for maintaining energy levels and supporting brain function. It is also important to be mindful of vitamin and mineral deficiencies, particularly vitamin B12, iron, and calcium. To avoid these deficiencies, consider taking a supplement or incorporating fortified foods such as plant-based milks and cereals into your diet. By being mindful of these common pitfalls and nutrient deficiencies, you can ensure that your vegan keto diet is both sustainable and nutritious.

PITFALL	ASSOCIATED NUTRIENT DEFICIENCY	RECOMMENDED NUTRIENT SOURCES	SOLUTIONS
Insufficient Protein	Amino Acids	Soy, Beans, Legumes, Nuts, Seeds, Quinoa	Adequate protein supplementation, combining plant proteins
Insufficient Iron	Anemia	Dark leafy greens, Tofu, Tempeh, Dried fruits, Nuts, Seeds	Iron supplementation, increasing iron absorption by consuming vitamin C rich foods
Insufficient Calcium	Bone loss	Dark leafy greens, Tofu, Almonds, Fortified non-dairy milk, Calcium-fortified orange juice	Calcium supplementation, consuming foods high in calcium
Insufficient Vitamin B12	Nerve damage, fatigue	Fortified non-dairy milk, Nutritional yeast, Supplements	Vitamin B12 supplementation
Insufficient Vitamin D	Weakness, Bone loss	Sunlight, Fortified non-dairy milk, Supplements	Vitamin D supplementation, increasing sunlight exposure
Insufficient Zinc	Immune system dysfunction	Legumes, Nuts, Seeds, Whole grains	Zinc supplementation, consuming foods high in zinc
Insufficient Omega-3 Fatty Acids	Inflammation, cognitive decline	Chia seeds, Flax seeds, Walnuts	Omega-3 supplementation, consuming foods high in omega-3 fatty acids
Insufficient Iodine	Thyroid dysfunction	Iodized salt, Nori, Seaweed	Iodine supplementation, consuming foods high in iodine
Insufficient Vitamin A	Vision problems, weakened immune system	Carrots, Sweet potatoes, Dark leafy greens, Cantaloupe	Vitamin A supplementation, consuming foods high in vitamin A
Insufficient Vitamin E	Nerve damage, muscle weakness	Almonds, Sunflower seeds, Avocado	Vitamin E supplementation, consuming foods high in vitamin E
Insufficient Vitamin K	Blood clotting problems	Kale, Spinach, Collard greens	Vitamin K supplementation, consuming foods high in vitamin K
Insufficient Magnesium	Muscle cramps, weakness	Nuts, Legumes, Whole grains, Dark leafy greens	Magnesium supplementation, consuming foods high in magnesium
Insufficient Selenium	Thyroid dysfunction, muscle weakness	Brazil nuts, Sunflower seeds, Whole grains	Selenium supplementation, consuming foods high in selenium
Insufficient Folate	Anemia, birth defects	Dark leafy greens, Beans, Asparagus, Brussels sprouts	Folate supplementation, consuming foods high in folate
Insufficient Fiber	Constipation, digestive problems	Beans, Legumes, Whole grains, Fruits and vegetables	Increasing fiber consumption by consuming more plant-based foods

Sample vegan keto meal plan

Here is a sample vegan keto meal plan to help you achieve a well-balanced and nutritious diet:

Breakfast: Tofu scramble with avocado, spinach, and nutritional yeast.

Snack: Almond butter with celery sticks and cucumber slices.

Lunch: Vegan keto salad with mixed greens, avocado, olives, and hemp seeds. Dressing made with olive oil, lemon juice, and Dijon mustard.

Snack: Macadamia nuts and coconut flakes.

Dinner: Vegan keto lasagna made with zucchini slices, vegan cheese, and tomato sauce. Served with a side of roasted broccoli.

Dessert: Chocolate avocado mousse made with avocado, cocoa powder, almond milk, and stevia.

Remember to adjust your calorie intake according to your individual needs and consult a healthcare professional before starting any new diet.

Benefits of a vegan keto diet

A vegan keto diet can offer various health benefits. It can help improve heart health by reducing the risk of heart disease and lowering cholesterol levels. The diet can also aid in weight loss by promoting satiety and increasing metabolic rate. Moreover, a vegan keto diet can boost brain function, enhance mental clarity, and reduce inflammation. Additionally, it can help regulate blood sugar levels and improve insulin sensitivity, making it ideal for people with diabetes. Furthermore, a vegan keto diet can be rich in fiber, vitamins, and minerals, which can support gut health and the immune system.

NUTRIENT	VEGAN KETO	NON-VEGAN KETO	DIFFERENCE
	Amount per serving	Amount per serving	Percent difference
Calories	1500	1500	0%
Protein	60g	60g	0%
Fat	120g	120g	0%
Carbs	30g	30g	0%
Fiber	25g	5g	400%
Vitamin C	100mg	0mg	N/A
Vitamin D	800IU	800IU	0%
Vitamin B12	5mcg	5mcg	0%
Iron	20mg	20mg	0%
Calcium	1000mg	1000mg	0%
Magnesium	400mg	400mg	0%
Potassium	4000mg	4000mg	0%
Sodium	2500mg	2500mg	0%
Zinc	15mg	15mg	0%

Success stories and testimonials

When it comes to success stories and testimonials, every journey is unique and unpredictable. From weight loss to improved energy levels, the benefits of keto for vegans are vast and varied. Many individuals have shared their inspiring stories of how they have successfully combined the vegan lifestyle with the keto diet. One person reported losing over 50 pounds in just a few months, while another noted a significant decrease in their cravings for sugar and processed foods. These stories of transformation and triumph are a testament to the power of keto as a tool for achieving optimal health and wellness. While every journey may have its challenges and setbacks, the stories of those who have achieved success on their keto-vegan path provide a burst of motivation and inspiration for others on a similar journey.

Expert opinions and advice

The subject of expert opinions and advice is one that can be both enlightening and confusing. On one hand, having access to the insights of someone who has dedicated their life to a particular field can be incredibly valuable. On the other hand, trying to navigate the often conflicting advice of multiple ‘experts’ can leave one feeling perplexed and unsure of what to do. When it comes to the question of whether or not someone can do the keto diet if they’re vegan, opinions seem to be all over the map. Some experts claim that it’s possible, but difficult, while others dismiss the idea entirely. With so much information out there, it can be hard to know who to believe and what advice to follow. Ultimately, the best course of action may be to consult with a qualified nutritionist or dietitian who can provide personalized advice based on your unique situation.

EXPERT	OPINION	ADVICE
Dr. Michael Greger	Vegan keto may be difficult to achieve in practice, but it is possible with careful planning and supplementation.	Focus on plant-based sources of protein and healthy fats. Supplement with vitamin B12, vitamin D, omega-3 fatty acids, and possibly a vegan protein powder.
Dr. Neal Barnard	There is no scientific evidence supporting the keto diet for weight loss or other health benefits. A plant-based diet is the most effective way to promote health and prevent chronic diseases.	Follow a whole-food, plant-based diet instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Joel Fuhrman	The keto diet is not sustainable or healthy in the long term. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Avoid the keto diet and focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. T. Colin Campbell	The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health.	Focus on a whole-food, plant-based diet instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. John McDougall	The keto diet is not sustainable or healthy in the long term. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Avoid the keto diet and focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Caldwell Esselstyn	A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases, including heart disease and cancer. The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health.	Follow a whole-food, plant-based diet instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Dean Ornish	A whole-food, plant-based diet is the most effective way to promote health and prevent chronic diseases, including heart disease and cancer. The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health.	Focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Garth Davis	The keto diet is not sustainable or healthy in the long term. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Avoid the keto diet and focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Michael Klaper	The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Follow a whole-food, plant-based diet instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Milton Mills	The keto diet is not sustainable or healthy in the long term. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Avoid the keto diet and focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Michelle McMacken	The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Follow a whole-food, plant-based diet instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Brooke Goldner	The keto diet is not sustainable or healthy in the long term. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases, including autoimmune diseases.	Avoid the keto diet and focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Kim Williams	A whole-food, plant-based diet is the most effective way to promote health and prevent chronic diseases, including heart disease and diabetes. The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health.	Focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Alan Goldhamer	A whole-food, plant-based diet is the most effective way to promote health and prevent chronic diseases. The keto diet is not supported by scientific evidence and is not a sustainable or healthy way to lose weight or improve health.	Follow a whole-food, plant-based diet instead of the keto diet. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.
Dr. Angie Sadeghi	The keto diet can be effective for weight loss in the short term, but it is not sustainable or healthy in the long term. A whole-food, plant-based diet is the best way to promote health and prevent chronic diseases.	Avoid the keto diet and focus on a plant-based diet rich in fruits, vegetables, whole grains, and legumes. This will provide all the nutrients your body needs without the risks associated with a high-fat diet.

Can you do keto if you're vegan?

Yes, it is possible to follow a vegan keto diet. However, it can be challenging to get enough protein and healthy fats while limiting carbohydrates. It’s important to plan your meals carefully and make sure you’re getting all the nutrients you need.

What are some vegan keto-friendly foods?

Some vegan keto-friendly foods include avocado, nuts and seeds, coconut oil, tofu, tempeh, leafy greens, and low-carb vegetables like broccoli and cauliflower.

How do you get enough protein on a vegan keto diet?

You can get protein from sources like tofu, tempeh, seitan, nuts and seeds, and vegan protein powders. It’s important to make sure you’re getting enough protein to support muscle growth and repair.

Is it safe to do a vegan keto diet?

In general, a well-planned vegan keto diet can be safe and healthy for most people. However, it’s important to talk to your doctor or a registered dietitian before starting any new diet, especially if you have any underlying health conditions.

Can you lose weight on a vegan keto diet?

Yes, it is possible to lose weight on a vegan keto diet, especially if you’re able to limit your carbohydrate intake. However, weight loss results may vary depending on factors like your calorie intake, exercise habits, and overall health.

In conclusion, while the vegan keto diet can be challenging, it is possible to follow it with careful planning and attention to nutrient intake. Incorporating a variety of protein sources, such as tofu, tempeh, and seitan, along with healthy fats and low-carb vegetables can help vegans stay in ketosis while meeting their nutritional needs. It is important to consult with a healthcare professional before starting a new diet to ensure it is safe and appropriate for individual needs.