Are you motivated to lose weight, heal your body, and increase your energy? Following a vegan keto diet can start you down the path to a healthy lifestyle.
A ketogenic diet, or ‘keto diet’, is an ultra-low-carbohydrate diet that is high in fat with moderate amounts of protein. It typically requires you to eat less than 35 grams of carbohydrates per day. Drastically reducing the carbohydrates consumed allows the body to go into a metabolic state called ‘ketosis’. While in ketosis, your body will burn fat stores, producing ketones to be used as an energy source in place of glucose.
Vegans follow a plant-based meal plan. Whether it be for health, ethical, or environmental reasons, they exclude all animal products. A vegan diet is devoid of all meat, poultry, fish, dairy, eggs, gelatine, and honey.
Vegan Keto Diet
A vegan keto diet is a blend of both diets, focusing on foods that are low in carbohydrates and high in fat, while avoiding the staple keto food group (meat) supplementing it for vegan-friendly alternatives. Though it can be thought of as restrictive and challenging, it is most certainly achievable with a little perseverance. Following the guidelines of 70% plant-based fats, 25% protein, and 5% carbohydrates, a vegan keto diet is sustainable.
Indulge in simple and easy vegan keto recipes; choosing whole, unprocessed foods that are rich in nutrients. The bulk of your diet should come from dark, leafy greens, non-starchy, above-ground vegetables, mushrooms, berries, and delicious fermented foods like sauerkraut and kimchi.
Fats can be sourced from high-fat, plant-based products such as avocados, oils, dairy alternatives, and nuts. Protein can be sourced from tempeh, full-fat tofu, nuts, and seeds. Use caution with vegan meat substitutes, as they can contain hidden carbohydrates that may push you over your daily limit.
Nutritional yeast, fresh herbs, salt, pepper, and spices can be used to season, while low-carb sugar alcohols, such as xylitol and erythritol, can be used to sweeten. Eating a large variety of foods will make a nutrient deficiency unlikely, though you may want to consider a multivitamin supplement.
The benefits of a vegan keto diet outweigh the effort of following the diet - making it worth considering. A high-fat diet helps you to feel full for longer and your appetite may be suppressed, promoting weight loss. It provides a consistent blood sugar level, which contributes to stable energy levels and improved focus.
Not only will a vegan keto diet help you to lose weight and increase your energy, but you will also reduce your carbon footprint as, along with being healthy, the diet is a sustainable choice that is healthier for the planet.
Want to get started with vegan cooking? We’ve put together a 5-Day Meal Plan to take the guess work out. Outlined below, you can follow the full recipes in our article, Vegan Keto Recipes and 5-Day Meal Plan.
Your 5-Day Meal Plan
- Breakfast: Tofu Scramble with Broccoli
- Lunch: Beetroot and Toasted Pecan Salad with Balsamic Horseradish Dressing
- Dinner: Baked Portobello Mushrooms on Cauliflower Mash
- Snack: Chia Pudding
- Breakfast: Coconut Yogurt with Hemp Hearts, Chia Seeds, and Raspberries
- Lunch: Mushroom and Thyme Soup
- Dinner: Vegan Keto Curry
- Snack: Vegan Fat Bombs
- Breakfast: Coconut Flour Waffles with Peanut Butter
- Lunch: Caramelised Onion Salad
- Dinner: Cabbage Rolls
- Snack: Vegan Keto Protein Bars
- Breakfast: Tahini Bagel with Vegan Cream Cheese
- Lunch: Tofu Miso Soup
- Dinner: Vegan Keto Chili
- Snack: Raspberry Pie
- Breakfast: Vegan Keto Porridge
- Lunch: Tofu Quiche
- Dinner: Vegan Keto Pad Thai
- Snack: Dairy Free Chocolate Silk Pie
Get the recipes: Vegan Keto Recipes and 5-Day Meal Plan