Although keto diets are typically thought of as an omnivorous diet filled with meat and dairy, it is possible to be a vegan and reap the benefits of carb restriction and ketosis at the same time.
To implement the diet correctly, you must follow these rules:
- Limit your total carbohydrate consumption to 35 grams or less per day.
- Eliminate all meat, fish, and other animal products from your diet.
- Eat plenty of low-carb vegetables.
- Get at least 70% of your calories from plant-based fats.
- Consume around 25% of your calories from plant-based proteins.
- Supplement with nutrients that you may not be getting enough of like vitamins D3, B12, & B6, DHA & EPA, iron, zinc, creatine, and taurine.
Use the keto calculator to figure out your calorie and macronutrient needs.
Your diet should be mostly made up of these foods:
- Vegan “meats” — tempeh, tofu, seitan, and other high-protein, low-carb vegan “meats”
- Mushrooms — shiitake, king oyster, lion’s mane, etc.
- Leafy greens – spinach, kale, etc.
- Above ground vegetables – broccoli, cauliflower, zucchini, etc.
- High fat “dairy” alternatives – unsweetened coconut-based yogurt, coconut cream, vegan cheeses, etc.
- Nuts and seeds – pistachios, almonds, sunflower seeds, pumpkin seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Fermented foods — Natto, sauerkraut, kim chi, etc.
- Sea vegetables — dulse, bladderwack, kelp, etc.
- Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
- Other fats – coconut oil, olive oil, MCT oil, red palm oil, etc.
For more info on how to follow the vegan keto diet (along with vegan dairy alternatives and a sample meal plan), check out our comprehensive guide to the vegan ketogenic diet.