Guide to the Vegan Keto Diet


Whether for health, ethics or the environment, growing numbers of consumers are choosing plant-based or vegan lifestyles, cutting out all meat and animal products from their diet. We’re not here to make any judgment on people who do or don’t go vegan, but instead, to let you know that it is possible to blend vegan and ketogenic diets and make the best of both lifestyles. First, we’ll be honest: It can be a challenge to maintain a keto diet without common fats, like dairy, meat and eggs. This puts extra restrictions on top of existing ones. But, especially for those of you who are well-informed and well-prepared, it’s something that certainly can be achievable and sustainable.The basic guidelines for a vegan keto diet Total carbohydrate consumption must be strictly limited to 35 grams or less per day and all meat, fish, dairy, eggs and other animal products must be eliminated from your diet. Eat lots and lots of low-carb vegetables. All types of mushrooms, leafy greens like spinach and kale and “above ground” vegetables, including broccoli, cauliflower, cabbage and zucchini are welcome. Other keto-friendly plants include seaweeds, avocados, berries, nuts and seeds, and fermented foods, like like kimchi and sauerkraut. This is consistent with any kind of ketogenic diet. Now, the trickier part: You must get at least 70% of your calories from plant-based fats. Where other people may turn to sour cream, ghee, bacon and lard to add fat to foods, you must look elsewhere. Luckily, many monounsaturated fats, like olive, avocado, coconut, sustainably sourced red palm, MCT and macadamia nut oils, are are entirely plant-based. You’ll lean heavily on these plant-based fats in nearly all of your cooking. There are also plenty of high-fat dairy alternatives out there — we see new ones on the grocery store shelves every week! Examples include unsweetened coconut-based yogurt, coconut cream, and vegan butter and cheeses. If you’re avoiding soy, there are many nut-based products, like cashew-based cream cheese, that are relatively low-carb and that taste great. When shopping for these items, do be sure to read the labels to make sure you’re not getting any extra added sugar, hidden carbs or unhealthy ingredients, like hydrogenated oils. Vegan “eggs” are also becoming a more mainstream commercial products. There are a few vegan whole egg replacements out there that have a pretty convincing taste and texture, and that can used to bake keto-friendly cookies, muffins and cakes. Some can even be scrambled up or formed into omelets! For baking, you can also try blended silken tofu or a mixture of ground flaxseed and water as egg-like binding agents. The only real downside is that egg replacements don’t contain much fat, which can make meeting your macros more challenging. When it comes to protein, aim for 25% of your calories from plant-based proteins. Most vegans get this protein from beans, lentils and peas, which are off-limits on keto because of their high carb content. Instead, try vegan “meats” as well, like tempeh, tofu, and seitan. While these meat substitutes are often high in protein and pretty low in carbs, some are marinated in sauces that contain added sugars/carbs. Opt for products with the simplest ingredients, the lowest carb content and some fat or protein in each serving. Vegan protein powder, unflavored for adding to dishes, and flavored for smoothies, can be another part of your Nuts and seeds are a good option too, just be sure to watch their carb content, as some which contain an impressive amount of protein, like pumpkin seeds, are also pushing the carb limit. A day in the life of someone following a vegan keto diet might look like this: for breakfast, a creamy vegan keto porridge made with coconut flour, flax and protein powder. At lunch, try a caramelized onion salad with arugula and vegan cheese, and for dinner, dish up a robust red coconut curry, packed with green veggies and enriched with coconut cream. For dessert, a dairy-free chocolate silk pie hits the spot. If you’re already on a keto diet and are becoming vegan as well, revisit Ruled.Me’s keto calculator to find out how much fat, carbs and protein you need to meet your new goals. And don’t forget to check out Ruled.Me’s recipe database to find lots of vegan keto recipes to get you started!

46 Replies to “Guide to the Vegan Keto Diet”

  1. I was a vegan for 14 years and now have been eating meat for many years now. If you look at Vince Gironda, he is known as the Guru of body building and was born in 1917 and was the most greatest bodybuilder ever I challenge you to check him out and look at his physique. I don't approve of his diet but he only ate steak and eggs and later employed a salad. He lived to a ripe old age.In that day and error there was no protein powders or other supplements we have today. His meat and eggs were as they should be, all natural. His methods of body building was all basic with no machines or other elaborate equipment. If you check even the Bible it talks of eating meat and I have challenged, with other pros, on meat and meat eating. It specifically states what meats to eat. Even the fish is supposed to be the fish with scales. Research shows the fish with scales filters out most mercury and other harsh chemicals we now have in the waters. Catfish is a bottom water fish that skims the bottom of the waters and eats lots of junk. I am 69 and have had only 1 common cold in 29 years and am turning 70 in March 2020 and doing things in the gym 16-my age can't. My aunt turns 93 this year and refuses to go to a nursing home. My grandfather lived to be 92 and was an alcoholic. My great aunt outlived 3 husbands and lived to be 98. My mom smoked from 20 years old until she turned 69 and had a heart valve surgery and still lived to be 82. I don't believe in being a vegan makes you healthier or live longer, you just have to know what to eat, how to prepare it, how much to eat and eating at the right time. I am holistic and an herbalist. 85% of ALL MEDICINES, PILLS AND SHOTS are derivatives from herbs. No medicine can heal you, they only help the body to heal it's own self.

  2. Following vegan keto except the eggs. I have my own chicken, they have a great life, live as long as they life, taking them to the vet. I know what they are not suffering. However, I don't know if that is 100% the case with other animal products so I don't buy them.

  3. When you say 35g total carbs. Is that even possible? Did you mean 35g net carbs? I ask because a single avocado has 12 carbs but only 2 net carbs. Another example is most nuts, walnuts in particular. Half of their carbs are fiber. Even 10 olives has 6 carbs but half of it is fiber.

  4. This is so useful I want to switch to keto but I am sad about lentil beans and chickpeas those are in Indian restaurant

  5. Unnatural lifestyles go nowhere. Good luck. 💚 It is healthy stuff, but is it ketogenic? Avoid seed oils. Soy is Poison ☠ as is sugar. 🥚 Butter, milk, no substitutes exist.

  6. I was doing this but I stopped because a lot of vegan products are processed. Keto, whether vegan, pescatarian or meat, is about real whole quality food, not created processed foods. I went back pescatarian and no dairy and have lost weight.

  7. I'm still curious about how much can you eat to get a reasonable amount of calories for your daily activity and not to mess the macros. I do a meat-based moderate ketogenic diet, and not being able to consume dairy makes it quite difficult already.

  8. Eating high amount of oils while vegan makes me feel really nauseous, yet I wouldn't feel nauseous from eating too much animal fat. I'd avoid heavy use of olive and seed oils personally.

  9. The problem is that lentils, pulses and beans have carbohydrates. I'd personally do vegetarian and introduce cheese and eggs

  10. This is too hard for me right now, I truly wish to go vegan but I am severely overweight, almost obese and I wish to prioritize keto and go vegan after I am already healthy… sorry if I disappointed you 😢

  11. Watch you nut intake and ensure your stevia choice is NOT Splenda Stevia. Spend the money and get the Now Better Stevia Powder. I made that mistake. Been vegan a long time and actually my diet was pretty close to keto by accident…just a few adjustments. Finding the balance has been a bit difficult … tweeking persay….. I'm only about 15 lbs from my goal after a doing vegan intermittent fasting and vegan diet with lots of walking. From 240 to 167 lbs but have plateaued and wanted to even out the hunger issue. … so I changed to Keto Vegan Diet.

  12. The things people dont mention about vegan diet, yes it's cheap to go vegan, however it's not cheap to stay vegan. Nuts, and a variety of plants, and plant based alternatives are quite expensive for people with very low income like myself. I've been vegan for 2 months now but I'm finding it hard to get the fats I need and the amount of protein I need without getting carb overload. This is very important to me because I'm an athlete and when I first started my vegan transition I felt great but now I feel like I cant put on muscle and my digestion is horrible, I'm talking pooping upwards of 5 times a day and it's almost always liquidy, sorry for the tmi it's just that no one talks about the fact that vegan doesnt work for people in different circumstances. Maybe one day when I have enough money to afford everything I need in order to sustain a vegan diet I will go vegan again but as of today I'm switching back to an omnivore diet. It's way too cheap to get a carton of eggs and get all the fat and protein I need minus the carbs vs 10 bucks for a bag of nuts that's gonna be gone in a couple of days and I'm gonna have to eat loads of other things like lentils and beans on top of that.. lentils and beans are cheap no doubt. But they dont provide me everything I need either. And cause serious carb overload. Basically everything in this video breaks the budget. It's just not cheap to eat like this consistently. Sure when you go to the store and get a bag of kale for a couple of bucks that sounds cheap. But you realize how much kale and spinach and almonds I have to eat in a day in order to make my calorie goal? A fuck ton. And yet I literally never once met my calorie goal on a vegan diet. Not only that but every single day I was short on fat, short on protein and wayyy over on carbs. Sure being vegan and being healthy is possible. But not everyone has the funds to get the variety and quantity they need in order to sustain it. It really bugs me that so many vegans in the comment section call meat eaters evil. Most of these people probably have cats, or dogs, or since they're vegan at least appreciate them. Yet they wouldn't harp on a wild animal for eating another wild animal. Cause it's natural. We eat animals get over it. Sure the way some of the meat industry is run is horrific but it's not the people eating meats fault. It's the people running those places fault. Humans are omnivores, some of us carnivores, some of us herbivores. That's fine. The way we eat shouldnt divide us so much. So to the person in comments that called the meat eater evil. No you're evil for patronizing a human just for trying to eat food in order to keep on keeping on.

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