Is a Vegan Keto Diet Good For You? What Foods to Eat

If you thought being vegan and keto was impossible, think again! With a little bit of creativity, you can enjoy all your favourite foods while sticking to a vegan keto diet.

Introduction to Vegan Keto

Vegan keto is a popular diet plan that allows followers to eat foods that are animal-free and low in carbs. This eating style can be challenging at first, but with some planning and creativity, it’s possible to make vegan keto work for you. Here are a few tips for getting started:

  1. Check out our recipes that may fit your specific dietary needs and preferences.
  2. Make sure to include plenty of healthy fats and low-carb vegetables in your diet to provide the essential nutrients needed for ketosis.
  3. Be prepared to make substitutions when cooking vegan keto food, as many products that should be vegan could still contain animal products or derivatives. Always check the label to be sure that the product is vegan.
  4. Remember that taking regular breaks from strict adherence to a vegan keto diet (from the Keto part of course) is important if you want to avoid any nutritional deficiencies or adverse effects on your body composition/weight loss goals.

Why go vegan and keto?

Perfect for vegan keto diet: green vegan keto salad with green leaves mix, avocado and vegetables.
Green vegan keto salad with green leaves mix, avocado and vegetables.

There are many reasons why people choose to go vegan and keto. For one, veganism is a way to reduce your environmental impact. By choosing plant-based foods, you’re reducing the amount of land, water, and energy that’s used to produce food.

Keto is also a great way to improve your health. By following a vegan or keto diet, you’re reducing your intake of unhealthy foods and increasing your intake of healthy foods. This can help you lose weight, improve your cholesterol levels, and reduce your risk of heart disease.

The benefits of a vegan keto diet

Healthy vegan homemade sandwich, avocado and tomatoes with dark grain bread. Vegan and keto
Healthy vegan homemade sandwich, avocado and tomatoes with dark grain bread

A vegan keto diet is a great way to reduce your carb intake and still get all the nutrients your body needs. It’s also a great way to reduce your environmental impact. There are many benefits to following a vegan keto diet, including:

  1. You’ll lose weight. Sticking to the keto diet by eating healthy fats and food that low in carbs will keep you full and satisfied for longer, which means it will help you to keep your weight under control.
  2. You’ll have more energy. Incorporating healthy fats from nuts and avocados in your diet, you’ll have more energy throughout the day without the sugar spikes.
  3. You’ll have better mental health. Avoiding eating carbs puts you into a state of ketosis which means you’ll have better mental health.
  4. You’ll have better gut health. A very-low-carb diet can improve multiple symptoms of IBS (irritable bowel syndrome), a disorder that causes diarrhea, stomach cramps and excessive gas.

What you can eat on a vegan keto diet

Vegan keto summer eating concept. A variety of grilled vegetables in a pan. Delicious, vegan, and keto.
Vegan keto summer eating concept. A variety of grilled vegetables in a pan

A vegan keto diet is a dietary approach that follows a plant-based diet, with no animal products. While it’s not for everyone, those following a vegan keto diet can enjoy plenty of tasty and nutritious foods. In this article, we’ll outline some of the best options for eating on a vegan keto diet.

When starting out, it’s important to understand that there is no “one size fits all” approach to eating on a vegan keto diet. As such, what works well for one person might not work as well for another. That said, here are five tips to help make transitioning to a vegan keto lifestyle easier:

  1. sketch out your overall meal plan in advance
  2. prepare lots of variety at home
  3. stock your kitchen with basic staples like grains, salt, uncooked veggies and seeds
  4. make sure you eat enough greens and other nutrient-dense vegetables
  5. pay attention to how your body responds when consuming new foods or eliminating familiar favourites – if you experience any uncomfortable side effects like bloating or cravings, increase intake slowly until you feel comfortable again
  6. Avoid eating refined carbs as they have a high glycemic index which means they are quick to digest and this leads to blood sugar spikes, making you sluggish throughout the day.

Recipes for a vegan keto diet

  • Taco Salad: This dish is perfect for a quick and easy meal. It can be made with black beans, pinto beans, diced tomatoes, shredded lettuce, diced avocado, and a homemade vegan taco sauce.
  • The sauce can be made by adding tomato puree into the water and adding some ground cumin, onion powder, garlic powder, paprika, cayenne pepper, black paper and salt.
  • Quinoa Bowls: Quinoa is a great grain to follow a vegan keto diet because it is high in fibre and protein. Make bowls with cooked quinoa, chopped vegetables, and your favourite vegan toppings such as avocado, salsa, or hummus.
Spinach, avocado and lime in a vintage box. Wholesome food, vegan, keto.
Spinach, avocado and lime in a vintage box. Wholesome food, vegan, keto.
  • Vegan Chili: This hearty chilli is perfect for cold winter days. It can be made with diced tomatoes, kidney beans, black beans, corn, bell peppers, onions and spices. Top with your favourite herbs if desired.
  • Vegan Pad Thai: This dish is a favourite among vegetarians and vegans alike. It is made with rice noodles, bean sprouts, green onions, tofu, garlic cloves, and tamarind sauce. Serve over rice noodles for a delicious meal.

There are many recipes that can be made to follow a vegan keto diet. Some of the most popular include:

Tips for success on a vegan keto diet

When starting a vegan keto diet, it’s important to make sure you’re getting all of the nutrients your body needs. Here are some tips for success:

  • Aim to eat mostly plant-based foods during the first few weeks of the diet. This will give your body time to adjust and provide you with all of the nutrients you need.
  • Make sure you’re drinking plenty of fluids throughout the day. Dehydration can cause trouble on a vegan keto diet, so make sure to stay hydrated!
  • Get enough protein each day by including legumes, nuts and seeds in your meals. These types of proteins are high in fibre and minerals, which can help sustain energy levels throughout the day.

Find out about other articles relating to a keto diet

6 Reasons You Need Avocado In Your Life

FAQ about vegan keto diets

What is a vegan keto diet?

The word keto written with asparagus, almonds, baby corn and an avocado half

Vegan keto diets are high-fat, low-carbohydrate plans that exclude all animal-based products. They’re becoming more popular among people who want to stick to a healthy diet but avoid the negative effects of mainstream diets like weight gain and inflammation.

The main benefits of a vegan keto diet are that it’s environmentally friendly and helps reduce your exposure to dairy products and other food allergens. Keep in mind that not all vegan keto foods are equal; make sure you check the ingredients list to see if the food contains any animal-based products.

How do I follow a vegan keto diet?

Vegan quinoa salad with berries, avocados and nuts. Healthy, vegan keto diet
Vegan quinoa salad with berries, avocado and nuts. Healthy, vegan keto diet

Conclusion

There’s no one-size-fits-all answer to this question because everyone’s dietary needs and preferences will be different. However, some tips for following a vegan keto diet include:

  • choosing high-quality sources of protein such as nuts, seeds, legumes, plantains or tofu
  • Make sure you’re getting enough vitamins B12 and D
  • ensuring your daily calorie intake is sufficient without exceeding your daily recommended amount of carbohydrates
  • limiting processed foods
  • eating plenty of fresh fruits and vegetables, and drinking plenty of water

It’s important to remember that even if you follow all these guidelines perfectly, there is still room for variation since every individual’s body chemistry is unique. If you find yourself struggling with sticking to a vegan keto diet or feel like you need some guidance from someone who has experience with this lifestyle, consider consulting with a registered nutritionist or doctor who specializes in weight management.

Grilled vegetables summer vegan food 2021 08 26 19 01 16 utc

If you’re looking for a nutritious, sustainable, and delicious way to eat, a vegan keto diet may be right for you. With so many benefits, including weight loss, improved mental clarity, and increased energy levels, it’s no wonder that more and more people are giving this way of eating a try.

If you have any questions or tips about vegan keto diets, please leave a comment below.

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About the Author

<a href="https://strongwithplants.com/author/inga/" target="_self">Inga K</a>

Inga K

Inga became vegan in March 2018. After a series of documentaries that hit hard, she and her husband switched to a plant-based diet within a week and vegan soon after. Inga has a UK Level 5 Advanced Diploma in Diet and Nutrition.

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Strongwithplants.com is a blog for anyone who strives for a healthy and happy life. We share 100% plant-based (and often healthy and oil-free) recipes and give you the best tips on finding vegan local food whilst travelling and living a plant-based lifestyle focusing on good health and spiritual wellbeing.

We like to consume food, products and services that don’t harm our bodies, animals, or the planet. Use as little as possible and recycle everything.

Each individual’s dietary needs are unique. Please seek advice from a professional nutritionist or your doctor.

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