Vegan Ketogenic Diet – Wonderful News For Vegans [2020]

There’s wonderful news for vegans, vegan ketogenic diet is here.

One of the most popular diets these days is keto diet.

All around the world people are going crazy for diet, although it is not easy one to stick to.

Time has come for vegans to go crazy for diet called vegan ketogenic diet.

It may seem a little crazy because we all know what keto diet is based on.

However, there are wonderful recipes which could allow vegans to go forward with keto diet.

Vegan ketogenic diet is one that will change the way most vegans eat and hold their diets.

Many of them had problems with lack of energy for workout, but this is perfect diet for vegans that workout.

Stick with me on this one, as I will take you on excellent learning journey for you. For you to add new dimension to your vegan diet.

Firstly we will learn basis of both diets and then go deep into vegan ketogenic diet.

Keto Diet Basis

Ketogenic diet is based on simple fact that organism has specific order in which it uses sources of energy.

Simply put. We first use carbohydrates, after that fat, then at the end we use fat stored in our body.

But to use that fat as fuel, organism needs to disintegrate it on smaller particles – ketones.

Principle on which ketogenic diet works is simple. Cut carbs out of diet and replace it with groceries rich in fat.

In this way liver is forced to use fat as energy source, and break stored fat and turn it into ketones.

Human body is very efficient system which evolved to survive in harshest conditions.

Hunger periods which followed human population throughout opened a door for those who can survive the most with minimal eating.

In time system evolved so efficiently that in lack of real and regular diet, stored fat can be used as an energy source.

But how much fat can be found in vegan diet?

If you are interested in what is the basis of keto diet click here.

Vegan Diet Basis

Vegan diet is based exclusively on groceries which include vegetables, fruits, and exclude food of animal origin.

In other words this diet excludes meat and any other groceries of animal origin.

However, it is important to realise that vegan diet is not same as veganism, and these two terms are not synonyms.

Vegan diet is exactly what its name says, diet.

What Is Veganism?

Veganism is a way of life which judges any sort of animal exploit for any given purpose.

This goes for using animals for human diet (meat, eggs, milk, etc), but also for purposes of clothing or laboratory testing.

In other words, veganism promotes using non animal alternatives and stands for right for life and freedom of all living beings.

What Do Vegans Eat?

Vegans eat exclusively food of herbal origin, fruits, vegetables, legumes, mushrooms and grains.

Vegan diet is very diverse, and most of people that go on vegan diet come to conclusion that regular diet is very repetitive.

People have large number of eatable plants which could be combined in millions of ways.

vegan ketogenic diet

As a result of this, there has been divide of vegan diet and come up of numerous sub groups.

These sub groups respect different diet regimes which differ in the way they prepare their food or that they exclude many plant based groceries.

One of the most popular sub group of vegan diet is whole food veganism. They eat only food in their whole form.

Junk food veganism are ethical vegans, and raw veganism which only eat raw food.

Lets get right into what is vegan ketogenic diet.

Vegan Ketogenic Diet

During vegan ketogenic diet, carbs intake is limited to less than 50 grams per day.

This is done to put your body in the state of ketosis.

Ketosis is metabolic process during which body burns fat instead of glucose to produce energy throughout the day.

If you diet is based solely on vegan diet, with this new plan you can keep vegan ketogenic diet and eat only fruits, vegetables and grains.

Ketosis can be achieved with the help of food which is rich in fat such as coconut oil, avocado, nuts and seeds.

If you have any kind of autoimmune disease, click here to find out how you can solve it with AIP diet.

What To Eat On Vegan Ketogenic Diet

While on this diet it is necessary to reduce intake of carbs and replace them with healthy fats and protein.

Food you should definitely not eat is all food of animal origin such as eggs, meat, fish, dairies and honey.

There are lot of foods to be reduced, they are:

  • cereal and food rich in starch: bread, bagels, rice, pasta and other kinds of cereals
  • drinks rich in sugar: sweetened tea, juices, sodas, smoothies, chocolate milk
  • sweeteners: all kinds of sugar, maple syrup, agave syrup
  • legumes: beans, black beans
  • fruit: fruits should be reduced, but smaller portions of berries are allowed
  • alcoholic beverages with high amount of carbs: beers, coctails, wine

In addition you should exclude all processed foods such as sauces as they are rich in sugar.

Also, snacks and candy are forbidden.

But do not be worried, there are also foods that can be eaten how much you want.
These foods are:
  • coconut products: full fat coconut milk, unsweetened coconut, coconut cream
  • oils: olive oil, coconut oil, avocado oil
  • nuts and seeds: Brazilian nuts, nuts, chia seed, pumpkin seed
  • butter: kikiriki butter, almond butter, margarin
  • fruits: green salad, spinach, broccoli, mushroom, paprika, pickles
  • food rich in protein: full fat tofu
  • vegan dairies: coconut milk yogurt, vegan butter, Indian nut cheese, vegan cream cheese
  • avocado: avocado, guacamole
  • berries: limited amount of berries, strawberries and raspberries
  • additives: fresh spices, dried spices, salt, pepper, lemon juice

It is important that during this diet fresh and unprocessed groceries are eaten.

Example Of Three Day Menu

Day I

  • breakfast: chia pudding with full fat coconut milk and almonds
  • lunch: zucchini noodle with nut sauce and vegan cheese
  • dinner: cauliflower pizza with vegetables and vegan cheese

Day II

  • breakfast: full fat coconut milk yogurt with nuts and chia seeds
  • lunch: creamy coconut and cauliflower soup
  • dinner: lasagna with eggplant and vegan cheese


  • breakfast: fried tofu with mushroom and spinach
  • lunch: green salad with avocado, tofu and pumpkin seed
  • dinner: fried cauliflower “rice”

Vegan Ketogenic Diet Snack

Every diet needs to have snack replacements, here are vegan ketogenic diet snacks:

  • coconut milk and cocoa smoothie
  • mix of nuts
  • unsweetened coconut chips
  • pumpkin seeds
  • coconut milk yogurt with chopped almonds
  • olives
  • guacamole with red paprika
  • coconut cream with berries

Benefits Of Vegan Ketogenic Diet

Vegan diets are connected to reduced risk of chronic diseases such as cardiovascular diseases and diabetes.

One of the best benefits of this and keto diet is reduction of body weight.

In addition if you avoid eating animal based products you will lose unwanted weight quickly.

With help of this diet, next to loss of weight, you will regulate blood sugar levels, metabolism problems and inflammatory processes.

If you have bad stomach, click here, to find out about BRAT diet which could help you with your issue.

Side Effects Of Vegan Ketogenic Diet

Next to numerous benefits, this kind of diet carries with itself certain side effects.

Some of the side effects of vegan ketogenic diet are that certain groceries are forbidden

Therefore, a person on this diet could find deficiency of certain vitamins and minerals.

That is why it is important that you add these vitamins with adequate supplements.

Important thing to look for when buying these supplements, is to look if they have any animal based ingredients, and if they have sugar also.

One of the greatest side effects is transition period.

During this period many people opt out of this diet. In transition period you may feel nauseated, insomnia, vertigo, constipation, muscle pain and lack of concentration.

This is why it is very important to stay hydrated, drink a lot of water and rest enough.

After this period you will enter ketosis and make things easier for yourself.

Vegan ketogenic diet is not suitable for those that suffer from type 1 diabetes, pregnant women and women who breastfeed, professional athletes and those who have any kind of eating disorder or those who had one.

Also if you have any kind of cardiovascular problems, this type of dieting is not recommended for you.

To learn what are foods for paleo diet click here.


If you are vegan and you care about any living being on this earth but you would still like to lose some of that body weight this is the right type of diet for you.

However, keep in mind that every diet has its ups and downs, therefore be sure to consult your doctor before going on any type of new diet.

To lose 15 pounds in a week go on cabbage soup diet.

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