Two of the most popular diet and lifestyle choices at the moment are following the keto diet and being vegan. Generally, a vegan or plant-based diet is very high in carbohydrates whereas the keto diet by definition is very low in carbs. So can you be a vegan on the keto diet? What can you eat as a keto vegan? We answer all your questions in our vegan keto guide.
What can you eat on a vegan keto diet?
Let's start with the basics. A vegan diet is one which omits any animal foods or foods derived from animals. This means no meat, poultry, fish, eggs, or dairy. Some people believe a vegan diet is restrictive, but this isn't the case. Instead, what this leaves is an abundance of plant-based foods such as nuts, seeds, grains, legumes, fruits, vegetables, lentils, and beans. All of these foods are intrinsically healthy as they contain high amounts of fibre, vitamins, minerals, and even protein, which can be a divisive subject for vegans.
The keto diet is a recently trending super low carb, high fat, moderate protein diet which promises followers rapid weight loss and health benefits. It is a somewhat controversial diet as there can be side effects such as keto flu and bad breath, however a lot of people swear by this diet for improving their lifestyle and losing weight.
In general, people following a keto diet eat a lot of animal products as these are naturally high in fat and low in carbs. Foods like steak, eggs and dairy fit the keto diet easily, however they are not vegan.
So what can you eat on a vegan keto diet? In fact, you have lots of options! Some of the tastiest vegan foods are naturally high in fat, such as coconut products, avocados, olives, nuts, and seeds. These days there are lots of coconut-derived products which have been developed as the vegan lifestyle becomes more popular. You can now buy coconut oil, coconut milk, coconut flour... the list goes on. This one ingredient will be the staple of your vegan keto diet.
Other foods suitable for the vegan keto diet include avocado, nuts, seeds, olives, and oils. Most of these foods are whole plant-based foods and are therefore very healthy.
Is vegan low carb possible?
Yes, a vegan low carb diet is definitely possible. While a traditional vegan or plant-based diet is naturally high in carbohydrates, it is still possible to follow a low carb vegan diet. If you are careful with what you eat, plan your meals, and keep an eye on your calories and macros, you have plenty of options of things you can eat on a vegan keto diet.
A vegan keto diet can be very healthy as some of the healthiest fats are vegan, such as oils, olives, nuts, seeds, and avocado. You can supplement these foods with coconut products to round out your options and create delicious vegan keto recipes.
In general, the keto diet requires getting up to 90% of your calories from fat. As there are so many healthy fats which are vegan, this shouldn't be a problem.
Vegan Keto Recipes
There are plenty of delicious vegan keto recipes available online which can keep your diet healthy, varied, and tasty. Try some of these vegan keto recipes to find out for yourself!
Vegan Keto Avocado Pops
Chocolate Keto Protein Smoothie
It's hard to avoid the newest trend in town: fat is in, carbs are out. But is a high fat/low carb diet right for you? We explore why it might not be all it's cracked up to be.
Saturated Vs Unsaturated Fat
It's the most trendy thing in the world right now: the humble avocado. Why? Because it's high in 'healthy' fats (and because it makes for a cute emoji). Fat is enjoying a resurgence of late because, well, we need it to survive and the fact it has been demonised in the past is now being put into question. We need fat for a variety of natural bodily functions such as creating energy, absorbing vitamins and minerals, maintaining body temperature, and insulating the body's vital organs.
There are three types of fat: saturated, unsaturated (which is then sub-categorised into monounsaturated and polyunsaturated) and trans fat. Trans fat, otherwise known as hydrogenated fat, is completely synthetic and is never good for you; you could live your whole life without consuming it and you'd actually be better off for it. Saturated fat goes in cycles of scientists deciding it's bad for you, then declaring it's actually not bad for you, then changing their minds again ad infinitum. The difference between saturated and unsaturated fats is found at a molecular level and refers to the way the hydrogen molecules are bonded together. Saturated fats tend to be solid at room temperature, things like butter and cheese. Unsaturated fats are more likely to be oils like olive oil and vegetable oil however it's also found in foods like fish and nuts.
Which type of fat is better for you?
What's interesting is that a lot of research surrounding which types is better for you is observational or anecdotal. For example, one study found that a group of people with heart disease had higher levels of saturated fat in their diets so it was decided saturated fat must equal heart disease. However, we all know that correlation does not equal causation and a study like this doesn't actually prove that the fact these people had consumed a lot of saturated fat is what caused their heart disease.
Similarly, when it comes to how healthy unsaturated fat is claimed to be, people often refer to the 'Mediterranean diet' and how the people of countries like Greece and Italy consume larger quantities of olive oils and fish so that must be why they're all so slim, tan, and healthy. However, when you visit these countries, you realise that these people are all so fit and healthy because they walk or cycle everywhere, live up steep hills so do a lot of strenuous exercise just to buy their morning newspaper, and are more likely to work a physical job than wilt in an office all day.
Coconut oil is a saturated fat yet it is enjoying real popularity at the moment due to its supposed health benefits. So, the jury's out on which fat we should consume and probably always will be depending on whose agenda is paying the most for advertising at the time. But what we are being told is that a high fat diet is awesome for you. But is it really?
The Keto Diet
The biggest fad diet of recent years is the keto diet. The Atkins diet reborn, this eating habit was first developed to help reduce seizures in epileptic children but people soon discovered it had more benefits than that. The keto diet is a very extreme diet and many followers will eat up to 70% fats in a day leaving only 20% for protein and 10% for carbs. Anyone you talk to who is a proponent for this diet will passionately and sometimes heatedly tell you about how much weight they lost by following it. So it must be great and the answer to your prayers, right?
Perhaps not. What a lot of keto-fans omit is that they also practise intermittent fasting as part of their keto diet. Intermittent fasting is a lifestyle that has been around for millennia and is a proven, healthy way of losing weight. So is it the high fat diet making these people lose weight or the fact they are objectively in a calorie deficit due to the fasting? I'd argue it's the latter.
The keto diet has a whole host of nasty side effects such as 'keto flu' and halitosis (bad breath). Why anyone would voluntarily go through this process is beyond me, but it's trendy and all your favourite Instagram influencers are doing it so it must work (that's a lot of people's thinking).
Why a high fat diet might not be right for you
This is the real reason you're here: to find out why a high fat diet might not be the saviour we all thought it would be. Put in simple terms, fat contains a lot more calories per gram than protein and carbohydrates; over double the amount in fact.
Fat contains 9 calories per gram. So 100 grams of pure fat would contain 900 calories (lovely thought, not.)
Carbohydrates and protein, however, contain only 4 calories per gram. So even though bread has been demonised by the anti-sugar, ant-gluten fanatics, it is objectively lower calorie than avocado gram for gram.
What this means is that on a high fat diet you cannot consume the same volume of food that you can on a lower fat diet. The volume of food you eat is just as important as how many calories you consume because it can affect you mentally. If you're only allowed to eat 1 avocado and a ton of butter in a day rather than a truck load of vegetables, rice cakes, popcorn and other low-calorie high density foods, you're going to feel hard done by and importantly: hungry.
If you're someone who is prone to extreme hunger, binge attacks, or just doesn't have the steely, inhuman self control of pristine Instagram models, a high fat diet might not be right for you. High fat foods are easy to over-consume and you can't eat as much of them. Snacks like nuts are a big one for many people: they're told they're healthy, so they eat fistfuls every day and then wonder why they're gaining weight. A similar phenomenon started happening with peanut butter when that was enjoying its heyday on social media.
We need all three dietary macronutrients to maintain a healthy diet: fat, carbs, protein. They all play their own part and have their own benefits. If eaten in moderation, anything can be healthy. Taking things to the extreme is never a good idea and cutting out whole food groups is not sustainable. Depending on your fitness training and goals, you might need more of one macronutrient than the other, but it should never be as extreme as 60 or 70% of just one macronutrient.
Traditional 'junk food' such as cookies, cakes, and doughnuts contain trans fats which is one reason why they're so unhealthy, plus the obvious fact that they contain no vitamins or minerals and are often very high in sugar and calories. It's not because they're 'carbs'. Vegetables are carbs after all!
High-fat foods are calorie-dense meaning you can't eat as much volume. Unprocessed carbohydrates like fruit, vegetables, popcorn, brown rice, and beans can be just as healthy for you and you can eat more volume of them because they are lower in calorie pound for pound. Ultimately, balance is always key!
Chances are you have a rough idea what the Atkins diet is, and now you're hearing people talk about being on a 'keto' diet. But what does it mean? Is it an effective way of losing weight or just another fad diet?
What can you eat on a ketogenic diet?
The ketogenic diet is an extreme low carb diet plan which aims to aid weight loss through achieving a state called 'ketosis'. When your body is in a state of ketosis, it burns fat as fuel instead of carbohydrate and the theory is that this is a good way to drop body fat. However, it is an extremely complicated and scientific process and must be followed very strictly for it to work.
With regards to what you can eat, the keto diet is strictly high fat, low carb. To be more specific, nearly no carbs at all. As soon as you slip and eat a small amount of carbohydrates, your body will snap out of ketosis and you will pile on weight due to your body storing the carbs. Ketosis is a state our body adapts to naturally when food supplies are low; it is a form of starvation mode. Whenever the body is in starvation mode, it naturally wants to hold on to as much energy as possible because it thinks there's a low food supply. So if you slip up or eat a snack, you'll hold on to it more so than if you were not following a keto diet.
A typical keto meal plan will consist of eggs, bacon and other fatty meats, double cream and other high fat dairy, and vegetables. You strictly cannot eat any sugar so that means no fruit or junk food, no starch so no potatoes, beans, or legumes, and no grains so no bread or cereals. It is a ridiculously tough 'diet' to stick to and it is advised that you should employ the help of a trained physician or medical professional as it is so complicated. This is not a diet to be taken lightly and it is strongly recommended not to follow it if you have not done proper research first.
Is the ketogenic diet safe?
The ketogenic diet was actually originally created as a way of controlling and treating epilepsy, and diet regimens like this have been used for hundreds of years. When modern treatments and anti-epileptic drugs became more widely available in the early 20th century, the use of extreme fasting diets declined. However, people began adopting this regimen for weight loss and interest has spiked in recent years, especially following the fame of the notorious Atkins diet.
There are a lot of negative side effects to being in a state of ketosis. Most infamously is the bad breath you will suffer. You will also suffer from increased urination as ketosis is a natural diuretic and this will also lead to suffering from an extremely dry mouth. It is also highly likely that you'll suffer from the 'keto flu' which has symptoms including headaches, nausea, fatigue, and cramping. As the ketogenic diet employs a lot of fasting, be prepared to be very hungry a lot of the time too!
In answer to the question, "is it safe?" the answer is only if it is followed properly. Any type of fasting or extreme change in diet should be monitored by a healthcare professional otherwise it could be potentially dangerous. If you still want to try this diet after reading the above, make sure you do your research first and are fully prepared.
How many carbs can you eat and still be in ketosis?
If you limit your carbohydrate intake severely by eating less than 15g per day, you will enter ketosis more quickly. You can eat up to 25g of carbs per day and still be in ketosis. Any more than this and you risk snapping back and storing fat. Your total carbohydrate intake should be no more than 5% of your total daily calories. You should have 75% fat and 25% protein. This is really not a recommendable ratio of macros and you should proceed with extreme caution.
Whether you're a follower of the keto diet or just looking for a tasty low carb breakfast idea, this is the perfect recipe for you. Made with just five ingredients, it's beautifully simple and can be thrown together in a short amount of time for a tasty and satisfying breakfast.
Avocado Breakfast Bowl Recipe Idea
1 whole avocado
3 large eggs
3 bacon rashers
salt and pepper for seasoning
- Cut the avocado in half and remove the stone. Scoop out 2/3 of the flesh and put to one side.
- Whisk and season the eggs and add to a saucepan on a low heat.
- Cut the bacon into small pieces, cook it, and add to the eggs once they start to scramble.
- Once the bacon and eggs are both cooked, remove from the heat and stir in the avocado flesh.
- Put the egg, bacon, and avocado mixture into the hollowed out avocado shells and dig in!