Vegan Keto: What You Need to Know

by | April 9, 2018

The Ketogenic Diet seems to be the new trend these days, but is it right for you? It’s critical to understand that not every diet is right for every body. Some people do best on a high carb low fat diet, others thrive on raw foods, but for some, the ketogenic diet is key. Here’s everything you need to know about vegan keto.

Vegan Keto

The basis behind the ketogenic diet is to get your body into a state of ketosis, not by starving or reducing calories, but by reducing your insulin so that your body turns your fat molecules into it’s primary source of energy.

For this reason, the keto diet is a favorite among those of whom that are trying to lose weight. The reduction of insulin is also a great way to regulate blood sugar for those that are pre-diabetic, diabetic or insulin resistant. The ketogenic diet has been medically used for decades in treating obesity, and is also used to treat cardiovascular disease, seizures, cholesterol and more.

A key component to ensuring that you’re conducting the vegan keto diet correctly is caloric consumption. A high fat, moderate protein, low carb diet can be extremely restrictive, but don’t let that prevent you from trying it out. There is an abundance of delicious food you can have, and meals you can create while on a vegan ketodiet.

Try using a nutrition tracking tool such as Cronometer. This app allows you to scan your packaged items right into your daily log, add each exact ingredient and amount of a home cooked meal, and search entire meals. It’s a good idea to remain tracking your macros and calories until you’ve gotten the hang of the diet and feel like it’s working for you and you choose to continue.

vegan keto

By using these delicious ingredients below, you won’t have a hard time maintaining a well balanced and nutritionally dense diet.

Healthy Fats:

  1. Avocado Oil
  2. MCT Oil
  3. Avocado
  4. Nuts
  5. Seeds
  6. Plant Based Dairy Substitutes
  7. Coconut Oil

Best Protein Sources:

  1. Nuts
  2. Seeds
  3. Tofu
  4. Seitan
  5. Tempeh

Key Low Carb Veggies:

  1. Bok Choi
  2. Spinach
  3. Celery
  4. Arugula
  5. Broccoli Raab
  6. Mushrooms
  7. Bean Sprouts
  8. Peppers
  9. Cucumber
  10. Brussels Sprouts
  11. Zucchini
  12. Green Beans
  13. Ginger
  14. Pumpkin
  15. Onions

Take these delicious plant based fats, low carb vegetables and proteins for the vegan keto diet, and get started today! With so many vegan meat and dairy substitutes available, it is extremely simple to veganize ketogenic recipes. It could be just the thing you needed to lose the last of that baby weight, clear up your brain fog, and get yourself feeling like you again!


Hayley Rodemsky has been plant based for half of her life. Together with her fiancee, she is mothering a delight of a one year old. Raising vegan and positive parenting are her passions, and when she is not informing others about such things, Hayley enjoys playing with her pets, traveling to warmer climates, and refreshing her Instagram.



One Response to “Vegan Keto: What You Need to Know”

  1. JoAnn Farb
    April 22nd, 2018 @ 2:51 pm

    Not everything that enables one to lose weight is health promoting. Just because something that causes one to lose weight may also cause improvements in specific biomarkers — such as cholesterol and blood glucose, that also should not be assumed to be evidence that they are safe and without long term adverse impacts on health. People treated with chemotherapy and gastric bypass, both lose weight and because of this often improve cholesterol and blood glucose, but we also know that in both cases down the road there are increased health risks specific to each intervention. The same is likely true for ketogenic diets — even if they are vegan.

    The combination of high fat and high processed carbohydrates (the standard American eating pattern) is probably one of the most dangerous. Measured against this, a high fat, low carb diet probably is less deadly — but that doesn’t make it healthy.

    However the mythology that it is high carbs that causes insulin resistance is harming many. We’ve known since the 1920’s that simply restricting carbs, and feeding a high fat diet for 3 days, can make most people FLUNK an glucose tolerance test. Conversely restricting fat and feeding only carbs has been shown to improve insulin sensitivity. Now we know why — high fat impairs the insulin receptors.

    What confuses many, is the in the absence of consuming dietary carbs…the SYMPTOM of diabetes (i.e. an abnormal response to carbs) is not easily visible. But as soon as the low carber falls off the wagon — and say eats a large piece of fruit — they have immediately a dramatic response rise in their blood sugar. So they mistakenly blame their high blood sugars on eating the carbs, rather then the high fat they were eating, that messed up their metabolism. By contrast, someone eating a high carb plant-based diet, low in fat, does NOT show such a dramatic response to eating a large piece for fruit.

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