Vegan Keto Diet

The best way to understand a vegan keto diet is to break the two terms apart.

  • A vegan diet is that in which we do not get any of the nutrients from animal-based products. Hence no meat, fish, poultry, or dairy is allowed on a vegan diet.
  • A ketogenic diet is a high-fat diet that turns your body into a ketonic state, meaning your body takes energy from fat sources instead of carbohydrates. To get your body to a ketonic state, you must cut out carbohydrates, limit protein, and increase healthy fats.

Many a time, it is hard to stick to the keto diet because it feels a little backward to eat mostly fat. It may sound like a contradiction to be on a Vegan diet. However, Vegan diets are nothing short compelling in terms of health benefits.

Health Benefits:

Better Heart Health:

The studies conducted over 75,000 men and women shows that vegans are at 26% lower risk of cardiovascular disease than regular meat eaters.

Reduces the risk of type-2 Diabetes:

It is well established that higher intakes of vegetables, legumes, nuts are correlated with a sign with a lower risk of insulin resistance and type-2 diabetes.

Improved blood pressure levels:

The Myriad studies conducted have proved that taking 5-10 servings of vegetables and fruits per day lowers the blood pressure.

Improves Cholesterol and Blood lipid profiles:

Blood lipid and cholesterol profiles are consistently better in individuals who consume a plant-based diet.

Lowers risk of Cancer:

Epidemiologic studies repeatedly show that fiber, fruits, and vegetables all drastically reduce the risk of cancer.

Guidelines for maintaining a Vegan Keto Diet:

  • You must only consume 35 grams of carbohydrates per day.
  • The diet must contain low carb vegetables like spinach, asparagus, broccoli, and celery.
  • 70% of calories from plant-based fats.
  • 25% of calories from plant-based proteins.

Foods to Stay away from:

There are five main groups of foods to stay away from specifically for a ketogenic diet. This is in addition to removing meat, fish, poultry, and dairy as part of a vegan diet.

  • Oats
  • Corn
  • White bread
  • Rice
  • Pasta
  • White/Brown sugars
  • Oranges
  • Bananas
  • Soy


Here are a few easy vegan replacements to substitute for your favorites.

  • Milk – Replace with: Coconut or Almond Milk
  • Heavy Cream – Replace with Coconut Cream
  • Butter – Replace with Coconut Oil or Vegan Butter
  • Cheese – Replace with Vegan Cheese
  • Cream Cheese – Replace with Vegan Soft Cheese
  • Yogurt – Replace with Coconut or Nut-Based Yogurt

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