Vegan Keto Diet Plan – How to Lose Weight While Saving the Planet

Vegan Keto Diet Plan - How to Lose Weight While Saving the Planet

The ketogenic diet can be a wonderful thing….

It helps people all over the world lose weight, control diabetes, reduce seizures and more.

But here’s the thing:

The keto diet is typically full of animal products such as meat and eggs…

So I don’t blame you if you’re asking yourself the question “How can a vegan adopt a ketogenic diet when it’s usually full of meat and butter?

I’m here to tell you it doesn’t matter if you’re vegan or vegetarian, you can ABSOLUTELY achieve ketosis and reap the benefits that come with it.

And to prove it I’ve developed a comprehensive 7 day vegan keto diet plan which I’m going to provide you today absolutely free.

First – A Quick Disclaimer

Both the Vegan and Ketogenic diets restrict certain foods from being eaten and combining them has the potential to result in nutritional deficiency – if not done correctly.

This depends on the individuals age, nutrient requirements, health status, knowledge and lifestyle.

While I believe that the vegan ketogenic diet can be adopted in a healthy way and provide many benefits, if you are doing this for medical reasons or have any doubts I strongly recommend you consult a doctor for advice prior to embarking on this journey.

Now let me ask you a question….

What’s the number one reason why people fail on vegan keto?

They lose motivation because they don’t have their reason WHY.

So before we kick into the diet plan let me briefly explain the way’s this diet can help you.

Getting Your Life Back – How the Vegan Ketogenic Diet Helps You

happy woman outside

The ketogenic diet helps reduce the suffering and improve the lives of thousands of people around the world…

It can help with weight loss, managing diabetes, reducing seizures from epilepsy and much more.

Do Any Of The Below Scenarios Sound Like You?

endurance athelete performance

If you identified with one or more of these keep reading…

Because this diet may be able to help you and I’ll show you exactly how to do it!

If you’d like more information about each of these benefits, I outline each of them in greater detail here.

Now that we have our WHY, let’s quickly go over how the ketogenic diet works so we can understand why I’ve made the diet plan the way it is.

Low Carb, Medium Protein, High Fat – A New Way of Thinking

low carb

The ketogenic diet is a high-fat, medium protein, low carb diet that restricts the intake of carbohydrates, while the vegan ketogenic diet does the same but with the added requirement of removing all animal products.

In fact, Keto dieters usually get 5% to 20% of their calories from carbohydrates (that percentage includes grains, processed foods, and most produce), whereas dieters on a low-fat diet typically get 50% or more of their daily energy from carbohydrates.

That’s a stark contrast, right?

If you remember the USDA’s old-fashioned food pyramid, the bottom of the pyramid was made up of grains because the USDA recommended 6 -11 servings of grains a day.

At the top of the pyramid was fats and oils, of which the recommended daily allowance simply advised, “Use sparingly.”

The ketogenic diet takes the opposite approach, making fats and oils the food group most consumed, and sticking grains, sweets, and starchy carbohydrates at the top of the pyramid to “use sparingly.”

vegetable oils on keto

This eliminates all sorts of food choices from the diet such as:

  • Fruit
  • Beans
  • Potatoes
  • Higher carb vegetables
  • Refined sugars
  • Most breads
  • Cereals
  • Processed foods

Now from a nutritional standpoint meat, dairy and eggs are typically low carb and high fat, so are abundant in the standard ketogenic diet.

But as vegans we’re doing things a bit differently…. I bet you’re wondering “what can a vegan possibly eat on this diet?”.

Listen, there’s plenty of foods we can eat.

When we do a vegan ketogenic diet we eat a lot of nuts, seeds, avocado and low carb vegetables.

avocado great for vegan keto

Things like chia seeds, flaxseeds, coconut oil, pumpkin seeds, avocado, spinach, broccoli, mushrooms, zucchini and more…

We get a bunch of protein from nuts, seeds and tofu, and consume a bunch of oil (coconut oil is a staple for me on vegan keto).

I do also recommend supplementing with protein powder, although I’ll cover more about that later.

First let me provide a quick (and very simplified) summary of what happens inside your body when you eat a low carb, high fat diet.

Changing the Body’s Primary Fuel Source – How Keto Works

ketogenic diet changes your fuel source

Normally the body uses carbohydrate’s as its primary fuel source by converting them to glucose.

Consuming carbs causes insulin levels to rise rapidly, increasing blood sugar (glucose) and causing excess energy to be stored as fat.

This results in energy spikes and drops periodically as food is ingested throughout the day, giving you that feeling of highs and lows.

When you switch to a high fat, low carb diet your body is no longer able to use carbs as energy, and actually switches into a different mode called “nutritional ketosis”.

Achieving a state of nutritional ketosis is our goal.

Here’s where it get’s interesting…

Your body can only store limited amount of carbs in the body, but it can store very large amounts of fat.

burning fat for fuel when in ketosis

When your body is in this state, it begins to turn fat into ketones and uses those for it’s primary fuel source. Ketones do not require insulin to carry the energy and so you no longer have the highs and lows caused by blood sugar spikes, and you have more stable energy throughout day.

If you’d like a more detailed explanation of how the ketogenic diet works, take a look at my post _________________.

Now that we have the foundations there’s one last thing that’s extremely important when it comes to getting into nutritional ketosis and reaping the benefits…

And that’s the question of exactly how many carbs, proteins and fats you need to consume to get into (and stay in) nutritional ketosis.

Vegan Keto Macros – Getting Into (And Staying In) Nutritional Ketosis

avoid bread on a vegan keto diet

In order to achieve ketosis there are two main things to consider.

  • You must sufficiently lower your net carb intake to the point where your body can no longer rely on it for fuel.
  • You must ensure you have an adequate (but not excessive) protein intake.

The reasoning behind this is to achieve ketosis your body must not have a supply of glucose, as only when depleted of glucose will it resort to turning fat into ketones for fuel.

Why is protein important on vegan keto?

Proteins are important because they are the building blocks of muscle tissue, and you need to get enough to remain healthy and avoid losing muscle mass..

In addition, something I haven’t mentioned yet is your body can convert protein into glucose, and so too much protein can kick you out of ketosis.

If this is all sounds confusing – don’t worry, I have you covered!

Consuming too much protein is highly unlikely to be an issue on a vegan ketogenic diet because we are not eating the highest protein foods – animal products.

So, the main things are to make sure you restrict your carb intake and get enough protein.

After that you just fill the rest in with fat.

What Should Your Carb, Protein and Calorie Intakes Be?

First let me explain something about carbs – there are standard carbs and ‘net’ carbs.

Net carbs are what’s left from total carbohydrates after you subtract fibre.

When talking about ketosis we are primarily concerned with carbs due to impact they have on glucose levels.

The reason we exclude fibre from our carb counts and focus on net carbs instead is that fibre is primarily not digestible by the body and does not affect or blood sugar and insulin levels negatively.

Now let me explain the macros you should be aiming for on your vegan keto diet plan.

vegan ketogenic diet nutrient requirements

Calories:

Your calorie requirements depend on a variety of factors – use this calculator to determine your calorie requirements.

Carbohydrates:

  • 2000 or less kcal = Max 30g Net Carbs
  • 2000 – 2500 kcal = Max 40g Net Carbs
  • 2500 – 3000 kcal = Max 50g Net Carbs

Protein:

  • For sedentary people and those exercising to lose weight between 0.4g – 0.6g protein per pound of body weight per day.
  • For active people and those wishing to build muscle between 0.6g and 0.9g protein per pound of body weight per day.

If you’d like to learn more about these macros I go into great detail regarding calories, carbs, protein and fats in this article.

Now that you know what your targets are, it’s time to get straight into the diet pan I made for you!

7 Day Vegan Keto Diet Plan

When you start looking up “low carb” vegan recipes on the internet and adding up the net carbs, you’ll quickly find that many of these simply have too many carbs for you to stay in ketosis.

That’s why I created this 7 day diet plan, to give you a simple, actionable diet plan to start the vegan ketogenic diet off on the right foot!

You can use this meal plan for 1 week, 2 weeks or as long as you’d like, and you can certainly adjust the meals to add more variety as long as you keep the net carb content in mind.

The diet plan includes:

  • A 7 day plan for eating under 30g net carbs per day on a vegan keto diet
  • 11 vegan keto Recipes
  • Macro nutrient information for every recipe

You Can Get the Diet Plan By Clicking The “Download” Button Below:

 

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Here’s the thing:

You’ll find that it can be a little challenging to get enough calories while keeping within your net carb range.

The way around this is to supplement meals with plenty of high fat, high calorie, low carb foods to meals like pumpkin seeds, sunflower seeds, chia seeds, almonds and walnuts, coconut milk, coconut cream and oils.

Please note that it’s extremely important to stay within your net carb range, as failing to do so can result in you staying out of ketosis.

This can mean your body will be relying on carbs but won’t be getting enough, causing you to feel hungry all day.

Based on the importance of achieving the right macros with vegan keto, I’ve calculated the macros for each meal in the diet plan so you know EXACTLY what you’re getting.

strong woman

Also, get this:

You don’t necessarily need to stay on keto forever (unless you are doing this for medical reasons in which case please seek professional assistance).

Some people find it’s best if the cycle on and off keto, or do keto for a few months and thenincrease their carb intake to around 100g per day so they are still low carb but not in ketosis.

There are so many variations of the ketogenic diet (targeted, cyclical and more) as well as low carb eating it’s beyond the scope of this article, but ultimately you have to find what works for you.

Now…

This 7 day vegan ketogenic diet plan is based on a daily caloric intake of approximately 1600 (or slightly more) calories, but you can increase the caloric intake by upping your consumption of oil.

And one last thing…

Your daily caloric intake is never going to end up at EXACTLY what you were shooting for and that’s ok…

It’s much more important to make sure you are getting a variety of foods staying in your net carb range and getting enough protein in order to stay healthy.

 

What Happens When You Achieve Ketosis?

doctor providing advice

Now that you’ve got a solid diet plan to get into ketosis on a vegan diet let me give you a few further tips.

First off, although you can enter ketosis fairly quickly (a few days of low carb eating), it can take a while for your body to fully adapt or be ‘keto adapted’.

Most people can slip into mild ketosis just by skipping breakfast and lunch. But it takes time for your body to adapt to relying on fat for fuel.

According to Dr. Steve Hertzler, Chief Science Officer of EAS Sports Nutrition, “While you might get into ketosis after three, fours days on a high fat diet like this, you may not be fully adapted to a keto diet for weeks, or even months.“

When you understand that from the beginning, it will help you to better navigate the physical challenges and physical reactions you experience as part of your new lifestyle.

Here’s what I mean…

During this period, you may experience a little fatigue, and perhaps other symptoms such as headaches or dizziness.

These symptoms are usually due to your body adapting to the new diet, and a loss of electrolytes during this period.

It’s commonly referred to as the keto flu.

Not everyone experiences these symptoms, and once you are adapted you should no longer experience them.

If you’d like to learn more about the keto flu check out this article.

Another common question I get is “how will I tell if I’m in ketosis”?

So how will you know if you’re in ketosis?

You can check if you’re re in ketosis using tools such as keto urine strips, a blood ketone meter or a ketone breath analyser.

These tools measure the amount of ketones in your urine, blood and breath specifically and each has their drawbacks and benefits.

Other potential indicators include:

  • Bad breath (due to a ketone called acetone being released)
  • Short term fatigue (due to your body adapting to it’s new way of burning fuel)
  • More stable energy levels
  • Short term weight loss (due to water weight being released)

Learn more about how to check if you’re in ketosis here.

Final Words

ready for success with vegan keto

I hope this guide helps you to kick butt with the vegan ketogenic diet!

You may choose to stay on the diet for a long time, or choose to adopt the diet for a period of time, reap the benefits, and then switch to a different diet.

Perhaps a more lenient low carb diet or another diet all together. The human body has an incredible ability to adapt.

If you choose to do vegan keto, I hope you can see that this lifestyle is 100% achievable.

Yes, there will be a short period of transition in which your body will have to get used to the new regimen, but the same is true of adopting a new exercise program or buying new glasses.

Use the vegan keto diet plan included in this guide (f you missed it earlier there’s another link below), and come up with your own creative take on delicious high-fat, low-carb vegan recipes.

Share your experiences in the comment section below, and if you have any questions please feel free to ask.

GET INSTANT ACCESS

To The 7 Day Vegan Keto Diet Plan
FREE

DOWNLOAD NOW
GET INSTANT ACCESS

To The 7 Day Vegan Keto Diet Plan
FREE

DOWNLOAD NOW
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