Vegetarian and ketogenic diets have been studied extensively for their health benefits.
The ketogenic, or keto, diet is a high-fat, low-carb diet that has become especially popular in recent years. Although it usually contains animal products like meat, fish, and poultry, it’s possible to adapt it to fit a vegetarian diet.
This article tells you everything you need to know about the vegetarian keto diet.
What is the vegetarian keto diet?
The vegetarian keto diet is an eating plan that combines aspects of vegetarianism and keto dieting.
Most vegetarians eat animal products like eggs and dairy but avoid meat and fish.
Meanwhile, the ketogenic diet is a high-fat diet that limits carb intake to 20–50 grams per day. This ultra-low-carb intake prompts ketosis, a metabolic state in which your body starts burning fat for fuel instead of glucose.
On a traditional ketogenic diet, around 70% of your total daily calories should come from fat, including sources like oils, meat, fish, and full-fat dairy.
However, the vegetarian keto diet eliminates meat and fish, relying instead on other healthy fats, such as coconut oil, eggs, avocados, nuts, and seeds.
SUMMARY
The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and fish.
Health benefits
Although no studies examine the specific benefits of the vegetarian keto diet, plenty of research exists on the two parent diets.
Promotes weight loss
Both vegetarian and ketogenic diets are associated with weight loss.
One large review of 12 studies showed that those following a vegetarian diet lost an average of 4.5 pounds (2 kg) more than non-vegetarians over 18 weeks.
Also, in a 6-month study in 74 people with type 2 diabetes, vegetarian diets promoted both fat and weight loss more effectively than traditional low-calorie diets.
Similarly, a 6-month study in 83 people with obesity found that a keto diet resulted in significant reductions in weight and body mass index (BMI), with an average weight loss of 31 pounds (14 kg).
This diet’s high amount of healthy fats may also keep you feeling fuller for longer to reduce hunger and appetite.
Protects against chronic diseases
Vegetarian diets have been linked to a reduced risk of several chronic conditions.
In fact, studies tie them to a lower risk of cancer and improved levels of several heart disease risk factors, including BMI, cholesterol, and blood pressure.
The keto diet has also been studied for its effects on disease prevention.
In a 56-week study in 66 people, the keto diet led to significant reductions in body weight, total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar, all of which are risk factors for heart disease.
Other studies suggest that this diet may safeguard brain health and help treat Parkinson’s and Alzheimer’s diseases.
Animal and test-tube studies likewise note that the keto diet may reduce the growth of cancerous tumors. However, more research is needed.
Supports blood sugar control
Vegetarian and keto diets each support blood sugar control.
A review of six studies linked vegetarian diets to a significant reduction in levels of HbA1c, a marker of long-term blood sugar control.
What’s more, a 5-year study in 2,918 people determined that switching to a vegetarian diet reduced diabetes risk by 53% .
Meanwhile, the keto diet may improve your body’s blood sugar regulation and increase its sensitivity to insulin, a hormone involved in blood sugar control.
In a 4-month study in 21 people, following a keto diet lowered levels of HbA1c by 16%. Impressively, 81% of participants were able to reduce or discontinue their diabetes medications by the end of the study.
SUMMARY
Both vegetarian and keto diets have been shown to increase weight loss, support blood sugar control, and protect against several chronic illnesses. Keep in mind that no studies examine the vegetarian keto diet specifically.
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Potential downsides
The vegetarian keto diet has a few drawbacks to consider as well.
May increase your risk of nutritional deficiencies
Vegetarian diets require proper planning to ensure that you’re meeting your nutritional needs.
Studies show that these eating patterns tend to be low in important nutrients, including vitamin B12, iron, calcium, and protein.
The vegetarian keto diet is even more restrictive because it limits several nutrient-dense food groups, such as fruits, legumes, and whole grains — further increasing your risk of nutritional deficiencies.
Monitoring nutrient intake carefully and eating a variety of healthy, whole foods can help ensure that you’re getting the vitamins and minerals your body needs.
Taking supplements may also help — especially for nutrients often lacking in a vegetarian diet, such as vitamin B12.
Can cause flu-like symptoms
Transitioning into ketosis can cause numerous side effects, sometimes referred to as the keto flu.
Some of the most common symptoms include:
- constipation
- headaches
- fatigue
- difficulty sleeping
- muscle cramps
- mood changes
- nausea
- dizziness
Notably, these side effects typically clear up within a few days. Getting plenty of rest, staying hydrated, and exercising regularly can help ease your symptoms.
Not suitable for certain populations
Because the vegetarian keto diet is highly restrictive, it may not be a good option for everyone.
In particular, children and women who are pregnant or breastfeeding should avoid it, as it can limit several nutrients vital for proper growth and development.
It may also not be appropriate for athletes, those with a history of eating disorders, or people with type 1 diabetes.
If you have any underlying health conditions or are taking any medications, talk to your healthcare practitioner before starting this diet.
SUMMARY
The vegetarian keto diet may cause short-term side effects, lack important nutrients, and be unsuitable for kids and pregnant or breastfeeding women.
Foods to eat
A healthy vegetarian keto diet should include a variety of non-starchy vegetables, healthy fats, and protein sources, such as:
Non-starchy vegetables: spinach, broccoli, mushrooms, kale, cauliflower, zucchini, and bell peppers
- Healthy fats: olive oil, coconut oil, avocados, MCT oil, and avocado oil
- Nuts: almonds, walnuts, cashews, macadamia nuts, pistachios, and Brazil nuts
- Seeds: chia, hemp, flax, and pumpkin seeds
- Nut butters: almond, peanut, pecan, and hazelnut butter
- Full-fat dairy products: milk, yogurt, and cheese
- Protein: eggs, tofu, tempeh, spirulina, natto, and nutritional yeast
- Low-carb fruits (in moderation): berries, lemons, and limes
- Herbs and seasonings: basil, paprika, pepper, turmeric, salt, oregano, rosemary, and thyme
SUMMARY
A vegetarian keto diet should include plenty of healthy fats, non-starchy vegetables, and plant protein.
Foods to avoid
On a vegetarian keto diet, you should avoid all meat and seafood.
High-carb foods like grains, legumes, fruits, and starchy vegetables are permitted only in small amounts, as long as they fit into your daily carb allotment.
You should eliminate the following foods:
Meat: beef, pork, lamb, goat, and veal
Poultry: chicken, turkey, duck, and goose
Fish and shellfish: salmon, tuna, sardines, anchovies, and lobster
Here are some foods that you should limit:
Starchy vegetables: potatoes, yams, beets, parsnips, carrots, and sweet potatoes
Sugar-sweetened beverages: soda, sweet tea, sports drinks, juice, and energy drinks
Grains: bread, rice, quinoa, oats, millet, rye, barley, buckwheat, and pasta
Legumes: beans, peas, lentils, and chickpeas
Fruits: apples, bananas, oranges, berries, melon, apricots, plums, and peaches
Condiments: barbecue sauce, honey mustard, ketchup, marinades, and sweetened salad dressings
Processed foods: breakfast cereals, granola, chips, cookies, crackers, and baked goods
Sweeteners: brown sugar, white sugar, honey, maple syrup, and agave nectar
Alcoholic beverages: beer, wine, and sweetened cocktails
SUMMARY
A vegetarian keto diet eliminates all meat while limiting high-carb foods like starchy vegetables, sugary drinks, grains, and fruits.
Sample meal plan
This five-day sample meal plan can help kickstart a vegetarian keto diet.
Monday
Breakfast: smoothie with full-fat milk, spinach, peanut butter, MCT oil, and chocolate whey protein powder
Lunch: zucchini noodles with tempeh meatballs and creamy avocado sauce
Dinner: coconut curry made with olive oil, mixed veggies, and tofu
Tuesday
Breakfast: omelet made with coconut oil, cheese, tomatoes, garlic, and onions
Lunch: cauliflower-crust pizza with cheese, mushrooms, diced tomatoes, olive oil, and spinach
Dinner: salad with mixed greens, tofu, avocados, tomatoes, and bell peppers
Wednesday
Breakfast: tofu scramble with olive oil, mixed veggies, and cheese
Lunch: cauliflower mac and cheese with avocado oil, broccoli, and tempeh bacon
Dinner: frittata with coconut oil, spinach, asparagus, tomatoes, and feta
Thursday
Breakfast: Greek yogurt topped with walnuts and chia seeds
Lunch: taco lettuce wraps with walnut-mushroom meat, avocados, tomatoes, cilantro, sour cream, and cheese
Dinner: zucchini pizza boats with olive oil, marinara, cheese, spinach, and garlic
Friday
Breakfast: keto oatmeal with hemp seeds, flax seeds, heavy cream, cinnamon, and peanut butter
Lunch: baked egg-avocado boats topped with chives, coconut bacon, and paprika
Dinner: cauliflower fried rice made with coconut oil, veggies, and tofu
Vegetarian keto snacks
Here are a few simple snacks that you can enjoy between meals:
- zucchini chips
- celery with peanut butter
- roasted pumpkin seeds
- flax crackers with sliced cheese
- mixed nuts
- chia seed pudding topped with unsweetened coconut
- carrots with guacamole
- whipped cream with blackberries
- full-fat cottage cheese with black pepper
- full-fat Greek yogurt with walnuts
SUMMARY
The sample menu above provides several ideas for simple meals and snacks that you can enjoy on the vegetarian keto diet.
Sample plans...
The bottom line
The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and seafood.
Independently, vegetarian and keto diets may promote blood sugar control, weight loss, and several other benefits.
Nonetheless, this diet may increase your risk of nutritional deficiencies and hasn’t been studied on its own.
Still, if you are vegetarian and interested in trying keto — or already following keto and curious about going meat-free — it’s definitely possible to combine both.
Food Fix: Keto Basics
Vegan Keto Diet Guide: Benefits, Foods and Sample Menu
The ketogenic diet is a high-fat, low-carb, moderate-protein diet promoted for its powerful effects on weight loss and overall health.
Though often associated with animal foods, this way of eating can be adapted to fit plant-based meal plans — including vegan diets.
Vegan diets exclude all animal products, making it more difficult to eat low-carb.
However, with careful planning, vegans can reap the potential benefits of a ketogenic diet.
This article explains what to eat and avoid on a vegan keto diet and provides a one-week vegan keto menu.
What is the vegan keto diet?
The ketogenic diet is low in carbs, high in fat and moderate in protein.
Carbs are typically reduced to 20 to 50 grams per day to reach and maintain ketosis — a metabolic process in which your body burns fat for fuel instead of glucose.
Since this way of eating is composed mostly of fat — generally around 75% of your intake — keto dieters often turn to high-fat animal products, such as meats, butter and full-fat dairy.
However, those who eat plant-based diets, including vegans, can follow a ketogenic diet as well.
People on a vegan diet consume only plant-based foods, such as vegetables, fruits and grains, and avoid animal-based foods like meat, poultry, eggs and dairy.
Vegans can reach ketosis by relying on high-fat, plant-based products like coconut oil, avocados, seeds and nuts.
SUMMARY
The vegan keto diet is a low-carb, high-fat, moderate-protein diet that excludes all animal-based foods.
Vegan keto diet benefits
Several health benefits are associated with vegan and ketogenic diets. However, no studies focus specifically on vegan keto diets.
Following a vegan diet has been shown to lower the risk of chronic health conditions, such as heart disease, diabetes and certain cancers.
For example, studies have observed that vegans have a 75% lower risk of developing high blood pressure and up to a 78% risk reduction of type 2 diabetes.
What’s more, vegans tend to weigh less than non-vegans, and those who adopt vegan diets are more successful at losing weight than people who eat animal products.
A review of 12 studies found that over 18 weeks, people who followed vegan diets lost an average of 5.5 pounds (2.52 kg) more than participants on non-vegetarian diets.
Like the vegan diet, research has shown that following the high-fat, low-carb ketogenic diet may positively impact your health.
The keto diet is well known for its effectiveness in weight loss, blood sugar control and reduced heart disease risk factors.
A study in 58 obese children and teens showed that participants following a ketogenic diet lost significantly more weight and fat mass than those on a low-calorie diet.
In addition, the keto diet significantly raised levels of adiponectin, a protein involved in blood sugar regulation and fat metabolism.
Higher levels of adiponectin have been associated with better blood sugar control, reduced inflammation and a lower risk of obesity-related diseases, including heart disease.
Ketogenic diets have also been shown to reduce heart disease risk factors, including high triglycerides, blood pressure and “bad” LDL cholesterol.
Being that both vegan and ketogenic diets may benefit your health in similar ways, it’s likely that combining the two by following a vegan keto diet would positively impact health as well.
SUMMARY
Both vegan and ketogenic diets have been linked to health benefits, including weight loss and a lower risk of heart disease and diabetes.
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Foods to avoid
When following a vegan keto diet, you must significantly reduce your carb intake and replace carbs with healthy fats and vegan sources of protein.
Animal products, including eggs, meat, poultry, dairy and seafood, are excluded on a vegan keto diet.
Here are examples of foods that should be completely avoided:
Meat and poultry: Beef, turkey, chicken, pork.
Dairy: Milk, butter, yogurt.
Eggs: Egg whites and egg yolks.
Seafood: Fish, shrimp, clams, mussels.
Animal-based ingredients: Whey protein, honey, egg white protein.
Here are examples of foods that should be significantly reduced:
Grains and starches: Cereal, bread, baked goods, rice, pasta, grains.
Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk.
Sweeteners: Brown sugar, white sugar, agave, maple syrup.
Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.
Beans and legumes: Black beans, chickpeas, kidney beans.
Fruits: All fruits should be limited. However, small portions of certain fruits like berries are allowed.
High-carb alcoholic beverages: Beer, sweetened cocktails, wine.
Low-fat diet foods: Low-fat foods tend to be high in added sugar.
High-carb sauces and condiments: Barbecue sauce, sweetened salad dressings, marinades.
Highly processed foods: Limit packaged foods and increase whole, unprocessed foods.
The level of carbohydrate restriction when following a vegan keto diet varies depending on your health goals and individual needs.
In general, healthy, high-fat vegan foods and vegan protein sources should make up the majority of your diet.
SUMMARY
Animal products, as well as high-carbohydrate foods such as grains, sweetened beverages and starchy vegetables, should be restricted when following a vegan keto diet.
Foods to eat
When following a vegan keto diet, it’s important to focus on vegan, healthy foods that are high in fat and low in carbs.
Foods to eat on a vegan keto diet include:
Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut.
Oils: Olive oil, nut oil, coconut oil, MCT oil, avocado oil.
Nuts and seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds.
Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter.
Non-starchy vegetables: Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms.
Vegan protein sources: Full-fat tofu, tempeh.
Vegan full-fat “dairy”: Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.
Avocados: Whole avocados, guacamole.
Berries: Blueberries, blackberries, raspberries and strawberries can be enjoyed in moderation.
Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices.
Though the keto diet cuts out many food groups that vegans rely on, such as whole grains and starchy vegetables, a vegan keto diet can be followed with careful planning.
Vegan keto dieters should get their calories from whole, unprocessed foods while avoiding highly processed vegan foods.
SUMMARY
Vegan keto diet foods include non-starchy vegetables, avocados, nuts, seeds, coconut, vegan protein sources and healthy oils.
A one-week vegan keto meal plan
Though the vegan keto diet may seem very restrictive, many meals can be constructed using vegan-friendly ingredients.
Following is a one-week sample menu for the vegan keto diet:
Monday
Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds and unsweetened shredded coconut.
Lunch: Vegan cream and low-carb vegetable soup.
Dinner: Cauliflower rice stir-fry with tofu.
Tuesday
Breakfast: Tofu scramble with vegan cheese and avocado.
Lunch: Zucchini noodles with walnut pesto and vegan cheese.
Dinner: Vegan walnut chili with vegan cheese and sliced avocado.
Wednesday
Breakfast: Chia pudding made with full-fat coconut milk topped with sliced almonds.
Lunch: Creamy coconut and cauliflower soup.
Dinner: Shirataki noodles with mushrooms and vegan Alfredo sauce.
Thursday
Breakfast: Full-fat coconut yogurt topped with nuts, seeds and unsweetened shredded coconut.
Lunch: Tofu, vegetable and coconut curry.
Dinner: Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese.
Friday
Breakfast: Tofu scramble with vegan cheese, mushrooms and spinach.
Lunch: Vegetable and tofu salad with avocado dressing.
Dinner: Eggplant lasagna made with vegan cheese.
Saturday
Breakfast: Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder and vegan protein powder.
Lunch: Vegetable and tofu salad with avocado dressing.
Dinner: Cauliflower fried rice.
Sunday
Breakfast: Coconut almond chia pudding.
Lunch: Large green salad with tempeh avocado, vegan cheese, non-starchy vegetables and pumpkin seeds.
Dinner: Vegan cauliflower mac and cheese.
Vegan keto snacks
Try out these vegan-friendly snacks to keep your appetite in check between meals:
- Sliced cucumber topped with vegan cream cheese
- Coconut fat bombs (high-fat snacks made with coconut butter, coconut oil and shredded coconut)
- Nut and coconut bars
- Coconut milk and cocoa smoothie
- Trail mix with mixed nuts, seeds and unsweetened coconut
- Dried coconut flakes
- Roasted pumpkin seeds
- Celery sticks topped with almond butter
- Coconut milk yogurt topped with chopped almonds
- Olives stuffed with vegan cheese
- Guacamole and sliced bell pepper
- Cauliflower tater tots
- Coconut cream with berries
SUMMARY
There are many delicious foods to choose from when following a vegan keto diet. Meals and snacks should be high in healthy fats and low in carbs.
Drawbacks and side effects
While the vegan keto diet may benefit your health, it has some potential drawbacks.
The importance of supplements and diet quality
Vegan diets tend to be low in important nutrients, especially if not carefully planned.
Vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron and calcium are examples of nutrients that some vegan diets lack.
Because the vegan keto diet is more restrictive than normal vegan diets, it’s critical that those following it supplement with high-quality vitamins and minerals and plan their meals to ensure a nutritionally adequate diet.
Eating fortified foods, focusing on whole-foods and enhancing nutrient availability, for example through fermenting and sprouting, is important for people following a vegan keto diet.
However, it may be difficult for vegan keto dieters to meet their micro-nutrient needs through food alone.
Supplementing with certain vitamins and minerals commonly lacking in vegan diets is a smart way to prevent potential deficiencies and ensure that your daily requirements are met.
Vegan keto diet side effects
Transitioning to a ketogenic diet can be difficult.
Often referred to as the keto flu, the transition period from a higher-carb diet to a keto diet can be challenging on your body.
As your body switches from burning glucose to fat for fuel, unpleasant symptoms may occur.
Side effects of the vegan keto diet may include.
- Fatigue
- Nausea
- Irritability
- Constipation
- Poor concentration
- Diarrhea
- Weakness
- Headaches
- Muscle cramps
- Dizziness
- Difficulty sleeping
Staying hydrated, getting enough rest, eating fiber-rich foods and engaging in light activity can help ease keto flu symptoms.
What’s more, supplementing with the electrolytes magnesium, sodium and potassium can help reduce certain symptoms, such as muscle aches, headaches and insomnia.
As the vegan keto diet restricts many foods, it’s not appropriate for everyone.
The vegan keto diet may not be suitable for those with type 1 diabetes, women who are pregnant or breastfeeding, athletes or those with eating disorders or a history of disordered eating.
If you consider transitioning to a vegan keto diet, consult your doctor or a qualified health professional first to ensure the diet is safe to follow.
SUMMARY
Low-carb, high-fat diets may not be suitable for pregnant women, children and people with certain medical conditions. If you’re unsure whether the vegan keto diet is the right choice for you, seek advice from your doctor.
The bottom line
The high-fat, low-carb vegan keto diet focuses on whole, unprocessed, plant-based foods.
Vegan and ketogenic diets have been linked to benefits like weight loss and reduced heart disease and diabetes risks.
Certain supplements may be necessary to ensure nutrient needs are met, including iron and vitamins B12 and D.
Though research shows that both the vegan diet and the keto diet may benefit your health, studies on the effects of the vegan keto diet are needed to determine if this diet is effective and safe to follow long term.
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