Can you be Vegan and follow the Keto Diet?

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If you’re a vegetarian then you’re probably thinking that keto diet isn’t for you as it’s a fat-rich diet. However, you can obtain all the healthy fat sources without an animal source. The ketogenic diet is a low-carb diet where the body alters its metabolism system and induces ketosis where the body uses fats to generate energy. Achieving ketosis while being vegan is possible, however, it requires an extensive pre-planned meal plan which will help you reach your goals.

One of the challenges that you’re going to face is to maintain the carb level low as the keto diet strictly restricts the carb consumption to 30-35g per day. Plant-based protein products contain around 2-10g of carbs on each serving. You must ensure that the carb intake is within the limit so that you can reach ketosis.

Can you be Vegan and follow the Keto Diet?

What Are The Health Concerns For Vegan Keto?

Vegetarian diets are generally high in grains and starchy vegetables. This kind of diet is not a good fit for people with diabetes who want to keep their blood sugar in control without any medication.

Some individuals constantly find them hungry after following a high-carb, low-fat vegetarian diet plan. However, the keto diet is high in fat which makes it more filling so, it’ll help to suppress the hunger.

Vegetarian keto is also a great choice for people who avoid eating meat for humanitarian reasons but still want to maintain a healthy lifestyle. There are many plant-based fats proteins available that will meet the requirements for your daily fat and protein intake.

Which Vegan Foods Are Good For Keto Diet?

The vegan keto foods are quite similar to the regular keto foods except for the meat, fish, poultry, and eggs. You’re probably skeptical about creating a keto meal plan with all the vegetarian foods but it’s certainly possible if you plan carefully.

Fat sources – Avocado, plant-based oils, coconut oil, coconut cream/milk, nuts, and seeds are excellent sources of fat in a vegan keto diet. Nuts like pistachio and almonds will keep

High-carb Fruits – You need to keep your carb intake on the check but fruits like apples, kiwis, blueberries, bananas are great sources of carb that will also provide the necessary vitamins and minerals to the body.

Carbohydrate – You can make healthy and delicious meals with tomatoes, onion, Brussel sprouts, spinach, kale, etc. However, make sure the total carb intake doesn’t surpass 35g per day.

Protein – Protein should be consumed in a moderate amount for keto diet plans. Yogurts, nut-based protein, soy protein will help you keep your protein in a balance.


The high consumption of fat might make the process a bit complicated. However, with proper planning, you can easily reach ketosis and maintain the ketogenic diet. There are plenty of fat and protein-rich vegan foods out there which will help you follow keto diet regime and reach your desired fitness goal. However, maintain the carb intake maximum to 35g per day which will help you retain ketosis even when you’re on a vegan diet.

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