What is the mostly vegan keto diet?

According to a 2014 study, participants on a low-carbohydrate vegan diet experienced significant weight loss and reduced cholesterol. The mostly vegan keto diet combines a plant-based approach with the principles of ketosis, allowing for a strategic, high-fat, low-carb way of eating that is predominantly—but not strictly—vegan. This dietary pattern emphasizes healthy fats from plant sources while limiting carbohydrates to put the body into a fat-burning metabolic state.

Quick Summary

The mostly vegan keto diet merges plant-based eating with ketogenic principles, emphasizing high-fat, low-carb plant foods to induce ketosis. It excludes most animal products but may allow limited, strategic exceptions. Careful meal planning is essential to manage macronutrient ratios and avoid common vegan nutritional deficiencies.

Key Points

• Hybrid Diet: The mostly vegan keto diet combines a plant-centric approach with the high-fat, low-carb principles of ketosis.

• Flexibility: Unlike a strict vegan keto diet, this approach allows for the occasional inclusion of non-plant-based items like eggs or dairy to help meet nutritional needs.

• Fuel Source: It forces the body into ketosis by dramatically reducing carbohydrate intake, prompting it to burn fat for energy instead of glucose.

• Nutrient Planning: Careful meal planning and potential supplementation for key nutrients like B12, Vitamin D, and iron are essential due to food restrictions.

• Health Benefits: Potential benefits include weight loss, improved blood sugar control, and increased satiety, though it is highly restrictive and not for everyone.

• Primary Foods: The diet centers on healthy plant-based fats from avocados, nuts, and seeds, along with proteins like tofu, tempeh, and low-carb vegetables.

Understanding the 'Mostly' in the Vegan Keto Diet

While a standard vegan diet eliminates all animal products, the mostly vegan keto diet allows for flexibility. This subtle distinction is important, as it acknowledges that some individuals may choose to incorporate small amounts of animal products, such as eggs or certain dairy, for nutritional completeness or personal preference. The foundation, however, remains plant-centric, with the majority of fats and proteins coming from non-animal sources. This makes it a more accessible and potentially sustainable option for those who find a strict vegan keto diet too restrictive. The primary goal is still to enter a state of ketosis, where the body burns fat for fuel instead of glucose, but with a more adaptable and forgiving approach.

The Science Behind Ketosis

Ketosis is a metabolic state achieved by drastically reducing carbohydrate intake and replacing it with fat. When your body no longer has enough glucose from carbs for energy, it starts breaking down fat into molecules called ketones to use as an alternative fuel source. For those following a mostly vegan diet, achieving this state relies heavily on finding high-fat, low-carb plant foods to replace animal-based options like meat, eggs, and dairy. This requires meticulous meal planning and an understanding of which plant-based foods are keto-friendly, a detail not often necessary for a traditional, carb-heavy vegan diet.

Key Components of a Mostly Vegan Keto Diet

The diet focuses on high-fat, low-carb plant foods and includes limited quantities of non-plant-based options if desired. Macronutrient goals are typically around 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates, though a modified approach might see slightly more carbs.

Foods to include:

• Healthy Fats: Avocados, olives, coconut oil, MCT oil, and cold-pressed olive oil are primary sources of fuel. Nuts and seeds like almonds, macadamia nuts, chia seeds, and flaxseeds also contribute healthy fats.
• Plant-Based Proteins: Tofu, tempeh, hemp seeds, and protein powders (pea or hemp-based) are essential for protein intake. Nutritional yeast is another great addition for a cheesy flavor and B vitamins.
• Low-Carb Vegetables: Non-starchy vegetables are the cornerstone, providing fiber and micronutrients. This includes leafy greens (spinach, kale), broccoli, cauliflower, zucchini, and mushrooms.
• Limited Fruit: Berries (raspberries, strawberries) can be consumed in small amounts due to their lower sugar content compared to other fruits.
• Dairy Alternatives: Full-fat coconut milk and cream, along with vegan butters and cashew-based cheeses, are used to boost fat intake.
• Strategic Animal Products (Optional): Some may include occasional eggs or certain dairy products as a simpler source of protein and fat, which is where the 'mostly' comes in.

Foods to limit or avoid:

• Grains and Starches: All grains like bread, pasta, and rice are high in carbs and are eliminated.
• Legumes: Most beans, chickpeas, and lentils are too high in carbohydrates for ketosis.
• Starchy Vegetables: Root vegetables like potatoes, sweet potatoes, and carrots are avoided.
• Sugars: All forms of sugar, including maple syrup, agave, and most fruits, are off-limits.

Comparison: Mostly Vegan Keto vs. Standard Vegan Diet

Feature	Mostly Vegan Keto Diet	Standard Vegan Diet
Macronutrient Ratio	Very low carbs (5-10%), high fat (70-75%), moderate protein (20-25%).	Higher carbs, variable fat and protein. Often includes grains and legumes.
Primary Fuel Source	Fats and ketones.	Carbohydrates (glucose).
Food Restrictions	Restricts all animal products (with occasional exceptions), grains, legumes, and high-carb fruits.	Eliminates all animal products. Can include grains, legumes, and most fruits.
Key Food Groups	Emphasizes nuts, seeds, avocados, non-starchy vegetables, oils, and tofu.	Can include a wider range of plant foods, including starchy vegetables and beans.
Nutrient Management	Requires careful planning and supplementation for vitamins B12, D, zinc, and iron.	Less restrictive but still requires attention to certain nutrients.
Sustainability	Highly restrictive and difficult to maintain long-term for some.	Often more sustainable due to wider food variety.

Benefits and Drawbacks

Benefits:

• Weight Loss: Both vegan and keto diets have been linked to weight loss, and the combination can be effective for fat burning.
• Blood Sugar Control: The low carbohydrate intake can improve insulin sensitivity and stabilize blood sugar levels.
• Increased Satiety: High-fat intake can lead to a greater feeling of fullness, reducing cravings.
• Heart Health: A plant-heavy diet low in saturated fats can benefit cardiovascular health.

Drawbacks:

• High Restriction: The diet is highly restrictive, making it challenging to adhere to and potentially leading to social isolation.
• Nutrient Deficiencies: Without careful planning and supplementation, there is a high risk of deficiencies in essential nutrients like Vitamin B12, D, and iron.
• Keto Flu: The transition period can cause side effects like fatigue, headaches, and nausea as your body adapts to burning fat.
• Digestive Issues: Restricting fiber-rich legumes and grains can lead to constipation.

How to Get Started on a Mostly Vegan Keto Diet

1. Educate Yourself: Begin by fully understanding the principles of both veganism and ketosis. This is not a casual diet.
2. Calculate Your Macros: Use an online keto calculator to determine your personal macronutrient targets for fats, protein, and carbs based on your goals.
3. Meal Plan: Due to the restrictive nature, planning meals is crucial. Create a weekly menu that includes high-fat plant foods, adequate protein, and minimal carbs.
4. Stock Up on Staples: Fill your pantry with keto-friendly essentials like coconut oil, avocado, nuts, seeds, tofu, and low-carb vegetables.
5. Consider Supplements: Consult a healthcare provider or dietitian to determine which supplements are necessary to avoid nutritional deficiencies. Common recommendations include Vitamin B12, Vitamin D, and Omega-3s from algae.
6. Stay Hydrated and Mind Electrolytes: Drink plenty of water and ensure adequate intake of electrolytes, which can be lost during the initial stages of ketosis.
7. Transition Gradually: Don't switch overnight. Gradually reduce your carb intake to help your body adapt more smoothly and minimize side effects.

Conclusion

The mostly vegan keto diet is a demanding but potentially rewarding eating plan for those who want to combine the benefits of plant-based eating with ketosis. By focusing on healthy plant-based fats, moderate protein, and very low carbohydrates, it is possible to achieve ketosis without relying heavily on animal products. However, the restrictive nature and high risk of nutrient deficiencies make diligent planning and supplementation non-negotiable. For many, the added flexibility of including occasional animal products can make this dietary approach more sustainable than a strict vegan keto diet. Weighing the benefits against the significant planning required is key to determining if this is the right path for your health journey.

Explore more about plant-based eating and its health impacts on the Forks Over Knives success stories page.

Frequently Asked Questions

What is the primary difference between a strict vegan keto and a mostly vegan keto diet?

A strict vegan keto diet eliminates all animal products completely, whereas a mostly vegan keto diet allows for strategic, limited amounts of non-plant-based items, like eggs, for increased nutritional ease and flexibility.

What are the main food groups to avoid on this diet?

You should avoid most grains and starches (bread, rice, pasta), high-sugar fruits, starchy vegetables (potatoes, carrots), and legumes like beans and chickpeas.

Is it difficult to get enough protein on a mostly vegan keto diet?

While it requires careful planning, it is possible to meet protein needs using sources like tofu, tempeh, hemp seeds, and protein powders. The diet is moderate in protein, not high, which helps balance macronutrients.

What are the potential side effects of starting this diet?

Common side effects include fatigue, headaches, and nausea, often referred to as the 'keto flu,' as your body adjusts to burning fat instead of carbs. Ensuring adequate hydration and electrolytes can help manage these symptoms.

Do I need to take supplements on a mostly vegan keto diet?

Yes, supplementation is often necessary due to the restrictive nature of the diet. Key nutrients to consider supplementing include Vitamin B12, Vitamin D, iron, zinc, and omega-3s from algae.

Can I lose weight on a mostly vegan keto diet?

Yes, many individuals experience weight loss on this diet, primarily due to reduced carbohydrate intake and the body burning fat for energy. Studies on low-carb vegan diets have shown significant weight loss results.

Is this diet sustainable long-term?

For many, the restrictive nature of combining veganism and keto makes it challenging to sustain long-term. The 'mostly' vegan approach, however, can offer more flexibility, which may increase its sustainability for some.