What to eat on a​ Vegan Keto diet and the delighted benefits

What to eat on a​ Vegan Keto diet and the delighted benefits

Before jumping to the Vegan Keto diet, we must clarify what the Keto diet is.

Keto diet bases are:
  • The keto program recommends a diet that is low on carbs, moderate on protein, and high in fat.
  • Carbohydrates avoidance is the most significant adaptation of people who initiate a keto diet.
  • Following a diet keto menu, We know that Ketogenic diets have also been shown to reduce heart disease risk factors, including high triglycerides, blood pressure, and “bad” LDL cholesterol.

What is Ketosis? Ketosis is a metabolic process in which your body burns fat for fuel instead of glucose.

What about Vegan people? Can vegan do keto?

Can they prepare and have a vegan keto food list?

People on a vegan diet consume only plant-based foods, such as vegetables, fruits, and grains, and avoid animal-based foods like meat, poultry, eggs, and dairy. Following a vegan diet has been shown to lower the risk of chronic health conditions, such as heart disease, diabetes, and certain cancers.

Regarding the question (can vegan do keto), The answer is Yes, Vegans can reach ketosis by relying on high-fat, plant-based products like coconut oil, avocados, seeds, and nuts.

Therefore we can define that, The vegan keto diet as a low-carb, high-fat, moderate-protein diet that excludes all animal-based foods.

Vegan Keto Food List: Foods to eat on a vegan keto diet

  • Vegan protein sources: Full-fat tofu
  • Vegan full-fat “dairy”: Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.
  • Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms.
  • Avocados: Whole avocados, guacamole.
  • Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut.
  • Oils: Olive oil, nut oil, coconut oil, avocado oil.
  • Nuts and seeds: Chia seeds, Almonds, Brazil nuts, pumpkin seeds.
  • Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter.
  • Berries: Blueberries, blackberries, raspberries, and strawberries
  • Condiments: fresh herbs, lemon juice, salt, pepper, spices.

Vegan Keto Protein

Vegan protein sources: Full-fat tofu, tempeh. Vegan full-fat “dairy”: Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese. Avocados: Whole avocados, guacamole. Berries: Blueberries, blackberries, raspberries, and strawberries can be enjoyed in moderation.

Meatfreeketo said: it’s entirely possible to get enough protein on a vegan keto diet. It’s not as easy as a non-vegan keto or low-carb diet for sure, but it’s still possible and it’s not really that much of a challenge. You can even get enough protein if you are soy-free or just want to eat whole foods without supplementing with protein powders or eating mock meats. No, really, it’s true!

Vegan keto recipes

Vegan keto breakfast ideas

Guacamole Breakfast  & ingredients (from Staceyhomemaker)

With just 8 simple ingredients you can make one of the all-time best dip recipes.

  • Avocados: I’ve got a few tips for picking ripe ones below.
  • Onion: I’m using yellow onion which is most often used in Mexico, but you could use red onion as well.
  • Tomatoes: Choose Roma tomatoes which are less juicy. No one wants a watery guac.
  • Cilantro: One of my favorite herbs and a staple in Mexican cuisine.
  • Jalapeno: You can also use serrano pepper for a little extra heat.
  • Garlic: Some people like their guac with garlic, others like it without. I love just a little.
  • Lime: Freshly squeezed is a must. Don’t use jarred lime juice!
  • Salt: A pinch of salt brings it all together.

Vegan Keto soup (for example from Carbmanager)

This easy Keto soup is simple to prepare and quick to cook before being blended until smooth. Our creamy vegetable soup is prepared with a base of low-carb vegetables and the addition of heart-healthy olive oil to provide a helping of Keto friendly fats.
Vegetable Broth, Bouillon Or Consomme ,4 cup
Celery Stalks, 2 medium 
Cauliflower,  2 cup
Olive Oil, 2 tablespoon
Garlic, 1 clove
Cabbage, 1 cup
Onion, 1/2 medium

Once blended, the cauliflower provides a velvety smooth and creamy consistency to the soup without the need to add any dairy products. This simple soup can be blended by hand with a stick blender or transferred to the jug of a free-standing blender to mix.

Foods to Avoid

Here are examples of foods that should be significantly avoided and /or reduced in a diet keto menu:

  • Meat and poultry: Beef, turkey, chicken, pork
  • Seafood: Fish, shrimp, clams, mussels
  • Eggs: Egg whites and egg yolks
  • Beans and legumes: Black beans, chickpeas, kidney beans
  • Low-fat diet foods: Low-fat foods tend to be high in added sugar.
  • Highly processed foods: Limit packaged foods and increase whole, unprocessed foods
  • Grains and starches: Cereal, bread, baked goods, rice, pasta, grains.
  • Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk.
  • Sweeteners: Brown sugar, white sugar, agave, maple syrup.
  • Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.
  • Fruits: Small portions of certain fruits like berries are allowed.
  • High-carb alcoholic beverages: Beer, sweetened cocktails, wine.

Must be mentioned: I read the article at Medium " I Tried the Vegan Keto Diet - One day was all it took to convince myself never again" from Alyssa Atkinson. She said " While my vegan diet is typically filled with carbs, including rice, pancakes, fruits, and vegetables, the keto diet does not allow most of them. 
Many of my favorite foods, such as pasta, bread, and oatmeal, were off the table. Eating like this every day would get pretty boring in my opinion. Nonetheless, I worked with what I had. 
I made roasted veggies with olive oil and snacked on the rest of the staff throughout the morning. 
I didn’t have any real meals because it was difficult to make anything substantial out of the foods that were available."

Vegan keto weight loss results:

  • A vegan keto diet can be followed with careful planning.
  • Vegan keto dieters should get their calories from whole, unprocessed foods while avoiding highly processed vegan foods.
  • Take care of nutrient deficiencies, especially protein, vitamin D, calcium, iron, and zinc. Low-carb vegans may also have a more difficult time getting the right amounts of omega-3 fatty acids.
  • Vitamin D helps keep your bones strong and your immune system healthy, among other things.