Keto diet for vegans & vegetarians

The ketogenic, or keto diet, is reportedly one of the most popular low-carb diets on the planet.¹ But just how tricky is it to go keto if you’re a vegetarian or vegan?

At first glance, it may not look promising – the low carb, high-fat diet scraps carbohydrates for a high-fat menu that most followers get from eating lots of meat. But with some simple switches and forward planning, it’s possible for vegetarians and vegans to board the keto diet train.

So, can a vegetarian do the keto diet?

Yes! – The keto diet is absolutely vegetarian-friendly, though there are some things to bear in mind.

A standard keto diet food list contains a lot of meat and fish, though there are many plant-based alternatives that can be used instead, along with an additional helping of eggs and dairy products.

Vegetarian keto meal plans – some ideas for you to try

What should your cupboards be stocked with on a vegan keto diet?

It’s essential that you incorporate as many high fat, low carb vegan foods into your diet. Here are some examples:

• Coconut products – full fat coconut milk, coconut cream, unsweetened coconut
• Oils - olive oil, nut, coconut, avocado
• Nuts and seeds - almonds, brazil, walnuts, hemp seeds, chia seeds, pumpkin seeds
• Nut and seed butter – peanut, almond, sunflower, cashew
• Non-starchy vegetables - leafy greens, brussels sprouts, courgette, broccoli, cauliflower, peppers, mushrooms
• Vegan protein sources – full fat tofu, tempeh
• Vegan full fat ‘dairy’ products - coconut yogurt, vegan butter, cashew cheese, vegan cream cheese
• Avocados – as well as guacamole
• Berries - blueberries, blackberries, raspberries and strawberries (all in moderation)
• Condiments - nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices.

What should you avoid on a vegan keto diet?

• Meat and poultry - beef, turkey, chicken, pork
• Dairy - milk, butter, yogurt
• Eggs - egg whites and egg yolks
• Seafood - fish, shrimp, clams, mussels
• Animal-based ingredients - whey protein, honey, egg white protein

You should significantly cut back on these foods too:

• Grains and starches - cereal, bread, baked goods, rice, pasta
• Sugary drinks - soda, juice, smoothies, sports drinks
• Sweeteners - sugar, agave, syrup
• Starchy veg - potatoes, sweet potatoes, butternut squash
• Beans and legumes - black beans, chickpeas, kidney beans
• Fruits: Only small portions of certain fruit, such as berries, should be eaten
• High-carb alcohol - beer, sweetened cocktails, wine
• Low-fat diet foods – low fat foods that contain high levels of added sugar
• High carb sauces and condiments - barbecue sauce, sweetened salad dressings, marinades
• Highly processed foods – pre-packaged food

Vegan keto meal plans – some ideas for you to try

How long does the keto diet take to work?

Good question. If you’ve made the switch and are following either a vegan keto diet or vegetarian keto diet plan, you want to know when you’re likely to start seeing the results of your new eating regime.

As with most lifestyle changes, the impact of the keto diet differs from person to person.

Some people find it takes them much longer to enter ketosis than others. What’s more, many struggle to enter ketosis in the first place.

Generally speaking, it can take between two and four days to enter ketosis, if you’re eating 20 to 50 grams of carbs per day.

However, some people may find it takes a week or longer to reach this state.

There are several factors that can impact how long it takes to for your body to enter ketosis.

They include your typical daily carb intake, your daily fat and protein intake, exercise, your age and your body’s natural metabolism.

For instance, people who used to eat a high carb diet before starting a keto diet may find that it may take them longer to enter ketosis than those who are used to eating a diet that contains low to moderate levels of carbs.

This is because your body needs to deplete its glycogen stores before entering ketosis.

Do you feel a little bit clearer on the keto diet and what it means if you’re vegan or vegetarian? Maybe you’re already embracing it and needed clarity on certain points or some keto diet plan ideas?

Or maybe, it’s something that you’re planning to try and wanted to do your research on before you make the switch to eating keto diet foods?

Either way, we hope your keto journey goes well for you and that the information above has provided the initial overview you need to start off on the best possible path.