Can You Be Both Vegan and Keto? A Guide to Plant-Based Ketosis

The keto diet is a low-carb, high-fat eating plan designed to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. Traditional keto meals often rely on animal-based fats and proteins, which can make it seem challenging for those following a plant-based lifestyle.

So, is it possible to be both vegan and keto? While it requires careful planning, the answer is yes! By focusing on plant-based fats like avocados, nuts, seeds, and coconut products, along with low-carb vegetables and vegan protein sources, you can successfully maintain both dietary approaches. Certain supplements can also help support this diet and lifestyle. In this article, we’ll explore the challenges of a vegan keto diet and share tips on how to make it work.

Understanding the keto diet

The ketogenic diet is centred around drastically reducing carbohydrate intake and replacing it with fat. This shift pushes the body into a metabolic state called ketosis, causing it to burn fat for energy instead of glucose. People often turn to keto for benefits like increased energy, reduced appetite, and weight management. A typical keto diet includes high-fat, low-carb, and moderate-protein foods. Common staples include meat, cheese, eggs, butter, and oils, as these ingredients are naturally low in carbs and rich in fats and proteins. 

Due to the fact that many high-fat, low-carb foods come from animal sources, traditional keto diets tend to be heavy on animal products. This presents a unique challenge for vegans, who avoid all animal-derived foods and must find plant-based alternatives that still support ketosis. While this can be a challenging task, it’s definitely possible to achieve. 

Key challenges of a vegan keto diet

Combining a vegan and keto lifestyle can be tricky, especially when it comes to meeting nutritional needs while sticking to low-carb, plant-based foods. Here are some of the main challenges to consider:

• Getting enough healthy fats: Without access to animal-based fat sources like butter, cheese, or fatty meats, it can be difficult for vegans to consume the high levels of fat required for ketosis while avoiding the overconsumption of omega-6.
  
• Meeting protein needs: Many plant-based protein sources also come with a high carbohydrate content, which doesn’t align with the keto focus on very low carbs. This can make it challenging to meet daily protein goals without exceeding carb limits.
  
• Potential micronutrient deficiencies: A restrictive diet like vegan keto may lead to shortages in key nutrients such as vitamin B12, iron, and omega-3 fatty acids. These nutrients are commonly found in animal products, so extra care is needed to avoid deficiencies.

Vegan keto-friendly foods

Despite the challenges, there are plenty of plant-based foods that align with keto principles. With some planning, it’s entirely possible to meet your nutritional needs while staying in ketosis. Here’s what you’ll need to add to your shopping list:

• Healthy fats: Focus on fat-rich vegan staples like avocados, nuts, seeds, coconut products, and olive oil. These provide the fuel your body needs on a keto diet without relying on animal sources.
• Low-carb proteins: Stick to low-carb, plant-based proteins such as tofu, tempeh, hemp seeds, chia seeds, and plant-based protein powders made from pea or soy protein isolate. These options support muscle maintenance without spiking your carb intake.
• Non-starchy vegetables: To keep carbs low while still getting fibre and essential nutrients, go for leafy greens, cauliflower, zucchini, mushrooms, and other low-carb vegetables.
• Dairy alternatives: Swap out traditional dairy with keto-friendly vegan alternatives like nut-based cheeses and unsweetened coconut yogurt to round out your meals.

Tips for success on a vegan keto diet

Balancing both vegan and keto lifestyles takes a bit of strategy, but it’s completely doable with the right approach. Here are some key tips to help you stay on track:

• Plan meals to balance macros: Carefully track your intake of carbs, fats, and protein to stay within keto-friendly ranges. Planning meals in advance can help you hit your targets without relying too heavily on any singular food group.
• Supplement where necessary: To avoid deficiencies, consider supplementing with essential nutrients like vitamin B12, plant-based omega-3s, and electrolytes like magnesium, which can be harder to obtain from a strict vegan keto diet. You could also choose to take a vegan-friendly supplement designed to support the keto diet.
• Watch out for hidden carbs: Some plant-based foods and packaged vegan products contain more carbs than you'd expect. Always check labels and keep an eye on net carbs, especially with processed or pre-made items.
• Stay satiated with high-fibre, high-fat meals: Combining healthy fats with fibre-rich, low-carb veggies and seeds can help keep you full and energized throughout the day, making it easier to stick with your eating plan.

Who might benefit from a vegan keto diet?

A vegan keto diet may appeal to individuals seeking weight management, improved energy levels, or better blood sugar regulation. The combination of low-carb eating and plant-based nutrition can support certain metabolic goals and may be especially helpful for those aiming to reduce processed foods or manage insulin sensitivity. 

However, it’s not ideal for everyone. Athletes, highly active individuals, or those with higher carbohydrate needs may find it difficult to sustain performance on such a restrictive diet. It also requires careful planning to avoid nutrient deficiencies, so it’s best suited for those who are willing to monitor their intake closely and stay consistent with supplements when needed.

Key takeaways

Here are the key points to remember about following a vegan keto diet:

• The keto diet is low in carbs, high in fat, and aims to put the body into ketosis
• Traditional keto diets rely heavily on animal products for fat and protein
• Combining vegan and keto diets can be challenging due to limited overlapping food options
• It's harder to get enough fat and protein on a vegan keto diet without going over carb limits
• There’s a higher risk of nutrient deficiencies like B12, iron, and omega-3s
• Vegan keto-friendly foods include avocados, nuts, seeds, tofu, tempeh, and low-carb vegetables
• Plant-based protein powders like pea or soy isolate can help meet protein needs
• Meal planning is essential to balance macros and avoid hidden carbs
• Supplements may be needed to support key nutrients and maintain energy
• A vegan keto diet may support weight and blood sugar goals but isn’t ideal for everyone