Can vegans and vegetarians go keto?
The ketogenic diet, or “keto,” is a high fat, low carb diet that has helped countless folks lose weight and regain their health. By severely restricting carbohydrates from your diet and upping the fat intake, your body enters ketosis, a fat-burning state that melts away pounds. Sounds great, right? But upon first glance, you may have noticed that the keto diet seems to rely heavily on meat and dairy. So, what is a vegetarian or a vegan to do? Can the keto diet even work for those of us who avoid animal products? The answer is a resounding YES! Read on to find out how to make the keto diet work for a vegan or vegetarian lifestyle.
Keto for vegetarians: It’s easier than you may think!
The “meat and cheese” diet is more than just that! There is plenty of room within the keto guidelines for healthy, satisfying vegetarian meals and snacks. With meat and seafood off the menu, your keto meal plan focus is going to be on full-fat dairy products, tofu, and eggs (if eggs are a part of your vegetarian lifestyle), along with plenty of non-starchy vegetables. Take a look at what foods you are able to enjoy as a keto vegetarian:
- Full-fat dairy products including yogurt, cheese, milk, and cream
- Eggs
- Tofu and other soy products
- Non-starchy vegetables such as bell peppers, broccoli, cauliflower, mushrooms (all kinds), and zucchini
- Leafy greens like spinach and kale
- Avocados
- Nuts and natural (unsweetened) nut butters: almonds and almond butter, Brazil nuts, cashews, macadamia nuts, peanut butter, pistachios, and walnuts
- Chia, flax, sunflower, pumpkin, and hemp seeds
- Berries, coconut, lemons, limes, and other low carb fruits (in moderation!)
- Healthy fats such as olive oil, coconut oil, and flaxseed oil
As you can see, you’ve got plenty of options! The important thing to remember is to get enough fat to stay satiated. Amp up your intake of nuts and healthy veggies, stay focused on what you can have rather than what you can’t, and you’re sure to see results!
What about vegans? Is it even possible to be a keto vegan?
Going keto is a little tougher for vegans. A traditional vegan diet completely excludes all animal products and relies heavily on whole grains, bread, noodles, and starchy veggies…all of which are to be avoided on a keto diet. However, with some careful keto meal planning, vegans can also reap the benefits of the keto lifestyle.
With the exception of eggs and dairy, keto vegans can enjoy all the foods listed above along with the following “vegan” options:
- Coconut provides a healthy dose of satiating fat. Look for full-fat coconut milk, coconut cream, and nosh on unsweetened coconut.
- Vegan “dairy,” which is usually made from soy or nuts, is a great alternative when on the keto diet. Reach for soy yogurt or milk, almond milk, vegan butter, cashew “cheese,” and more. Just keep an eye on the labels to make sure there isn’t any added sugar or sneaky carbs!
Again, focus on what you can have and amp up your intake of non-starchy veggies. You’ll feel full and satisfied – and lose weight doing it!
Other special dietary needs: The gluten-free keto diet
Good news for those who are gluten intolerant or lead a gluten-free life: the keto diet basically is gluten free! Gluten is most commonly found in wheat and grain products like bread and pasta, and you have to eliminate those foods to go keto anyhow.
So, the keto diet is probably the smartest, easiest choice for celiacs who want to lose weight. To make things easier, meal plan ahead of time so you always have gluten-free options ready to go. Just don’t forget to keep up your fiber intake by eating lots of keto-friendly fruit and vegetables.
