Transitioning from a Ketogenic to a Vegan Diet

My Journey from a Ketogenic to a Vegan Diet

I had been following a strict ketogenic diet for over two years. The high-fat, low-carb regimen helped me lose weight and gain energy initially. But over time I began experiencing brain fog, digestive issues, and cravings for carb-rich foods.

As a lifelong animal lover, I also felt conflicted ethically about being on a diet centered around meat and other animal products. I started researching plant-based diets and became intrigued by the health and ethical benefits a well-planned vegan lifestyle offered.

Why I Decided to Switch from Keto to Vegan

My main motivations for transitioning from a ketogenic diet to a vegan diet included:

Seeking clearer thinking and better digestive health
Wishing to align my actions more closely with my ethics
Hoping to increase my micronutrient intake
Wanting to enjoy a greater variety of nutritious foods

I Consulted Plant-Based Medical Experts

I knew drastically changing my way of eating would require guidance to be healthy, so I turned to expert plant-based resources like:

The Physician's Committee for Responsible Medicine
T. Colin Campbell Center for Nutrition Studies
Dr. Michael Greger’s website and content

These evidence-based resources helped me understand how to meet all my nutritional needs on a vegan ketogenic diet.

Following a Nutritionally Balanced Vegan Keto Plan

With proper planning, I learned I could follow a vegan diet while still remaining in ketosis. This meant limiting carbs and protein while focusing on healthy fats from plant sources.

Macronutrient Goals for Vegan Keto

My daily diet goals looked similar to this:

75-80% calories from fat
15-20% calories from protein
Only 50 net grams carbs maximum

Best Fats for a Ketogenic Vegan Diet

Some of my favorite vegan fat sources included:

Nuts like almonds, walnuts, macadamia nuts
Nut butters
Coconut oil
Flaxseeds and chia seeds
Extra virgin olive oil
Avocados
Vegan butter
Full-fat coconut milk and coconut cream

Choosing the Right Vegan Proteins

To meet my protein needs while limiting carbs, I relied most heavily on:

Tofu
Tempeh
Natto
Hemp seeds
Chia seeds and flaxseeds
Nutritional yeast
Pea protein powder
Pumpkin seeds
Green peas

Lowest Carb Vegan Food Options I Enjoyed

Some of the best low-to-no carb choices I could eat while vegan keto included:

Zucchini
Kale
Chard
Spinach
Broccoli and cauliflower
Green beans
Avocado
Strawberries and blueberries
Chia seeds
Coconut
Olives

Creating Easy and Satisfying Vegan Keto Meals

As I got into the swing of vegan keto eating, I discovered many easy, delicious meal ideas, like:

Satisfying Vegan Keto Breakfasts

Chia pudding with nut milk and berries
Tofu veggie scramble
Avocado toast on low-carb bread
Protein smoothie with vegan protein powder

Nutritious Vegan Keto Lunches

Loaded salads with plant fats and proteins
Zoodle veggie stir fry
Veggie burger without the bun
Portobello mushroom burger

Hearty Vegan Keto Dinners

Cauliflower fried rice
Tofu veggie curry
Eggplant veggie lasagne
Stuffed peppers or zucchini
Broccoli cheddar soup made with vegan cheese

I also learned to make keto snacks, fat bombs, and low-carb desserts to conquer cravings.

How Switching from Keto to Vegan Benefitted Me

Sticking to my nutritionally balanced vegan keto plan for 2 months delivered impressive benefits like:

Steady energy and mental clarity all day
No more brain fog or energy crashes
Reduced inflammation leading to less joint pain
Improved regularity thanks to fiber-rich plant foods
Feeling aligned with my ethics boosted motivation
Discovering new delicious plant-based meals I loved

While vegan keto takes planning, for me the health and ethical rewards make it wholly worthwhile.

FAQs

Is it possible to follow a vegan ketogenic diet?

Yes, with good planning it is possible to follow a vegan ketogenic diet by limiting carbs while focusing on healthy fats and plant-based proteins. The goal is to reach ketosis through diet alone without animal products.

What are good vegan foods to eat on keto?

Some of the best vegan keto foods are nuts, seeds, plant oils, avocado, low-carb fruits and veggies, coconut, tempeh, tofu, nut-based milk, vegan protein powder, and other high-fat, low-carb options.

What are the benefits of switching from keto to vegan?

Potential benefits of going from a ketogenic diet to a well-planned vegan diet include improved digestive health, enhanced mental clarity, more steady energy, reduced inflammation, increased micronutrient intake, and alignment with ethical motivations.

Is the vegan keto diet healthy long-term?

Like any very low-carb diet, the vegan ketogenic diet may not suit everyone long term. Consulting a healthcare provider to ensure nutritional adequacy is key before adopting it as an ongoing lifestyle.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.