By eating the foods on the “Do Eat” list, you will be able to follow a vegan ketogenic diet and cover most of your nutritional bases. At first, however, it may be difficult to adapt to this new lifestyle with all of the low-carb and keto recipes that contain animal products. Luckily, there are some simple substitutions you can make that will allow you to “veganize” almost every keto recipe. #keto pancakes
I have been banting (LCHF) for a few months now (no comments on that please, very similar to keto) and would like to stop eating meat. I’ll still eat fish. Anyway, the protein isn’t the question. I don’t want to eat too many carbs. How big should a salad be? A breakfast bowl, or a soup bowl or 3 cups? How much steamed brocolli, for example; a cup? How many cups of steamed veg a day? I obviously won’t live on steamed veg, I’m just trying to get my portions sorted in my head.
Don't think we forgot about those eggs we skipped out on at breakfast! We are putting them to good use at lunch with an Asparagus and Jalapeno Frittata! Not only is this recipe high protein and deliciously simple, but it makes for an easy prep and clean up! All you have to do is combine the ingredients in an oven safe pan and bake. When did meal prep get so easy?!
The following menu, courtesy of Dr. Nelson, will give you an idea of how a day of eating on a vegan keto diet could look (with a Mod Keto carb allowance). One thing’s for sure: you can eat a high volume of food without having to worry about taking in too many calories, so you’re unlikely to gain weight by accident with this style of eating. It’s easy to stay satiated due to the fat content and the abundance of fresh vegetables makes this diet rich in phytonutrients and fiber. On the downside, it’s very tough to get enough protein in. As you can see, aiming for the bare minimum amount—20% of calories—almost certainly requires supplementation.

I’m trying a new(ish) tactic, where I build in cheat days, trying to keep my metabolism guessing a little.  On those cheat days, I eat whatever I want without overstuffing myself and I drink soda, too if I want to.  That helps me feel like I’m not totally depriving myself the whole time.  I can already tell that I do eat so much healthier as an overall whole, than I used to.  I was getting into some seriously bad habits of snacking on sweets, carbs and soda any time I wanted to, without thinking of the consequences.  The only problem was that those wants were getting more and more frequent.  The desire for sugar seemed to be growing, the more I gave myself sugar.

As a general rule – pay special attention to your carb intake. Carbs are not your friend on keto because, as long as your body is getting enough of them, it will not enter ketosis. Fat, on the other hand, is the main fuel on this diet. Don't think that this higher fat intake is putting you at risk of weight gain because, on keto, your body burns fat.


Cutting out grains, rice, bread, and pasta will reduce your carb intake substantially, but you’ll also have to cut way back on nearly all fruits (exceptions are in the food list above, though even those should be eaten sparingly). Starchy vegetables like potatoes and yams are out, too. And the sugary dressings and sauces you may be so accustomed to that you don’t even question them anymore… well, start questioning them.
“Before I started running and eating well, I was 205 pounds. While I was in grad school, my friends and I went out every night drinking, stayed out until the bars closed, and then went to Taco Bell before going home. I rarely cooked at home and often ate out. Looking back at what I ate then makes me realize just how unhealthy I was. I would cook a box of Kraft macaroni and cheese and eat the entire box or eat an entire frozen pizza and wash it all down with Dr. Pepper, and then go to Cookout or Taco Bell later—gross. I joined Weight Watchers in July of 2013 and now I weigh 133.5 pounds and I’ve been able to keep it off by exercising and maintaining my healthy eating.”
Keto baking is particularly difficult because many of our favorite recipes rely on traditional flour, sugar, and dairy as the main ingredients. Unfortunately, converting traditional recipes with keto and paleo ingredient substitutions doesn't usually work. This is because while almond and coconut flour certainly make delicious baked goods, the texture and binding properties are very different from traditional flours.
"We know that reducing your carbs to a very low percentage of your daily calories can stimulate ketosis, [which is] when your brain and body begins to run on ketones (aka fat) rather than carbs for fuel," says Abbey Sharp, R.D. And that stands true whether you eat animal products or not. "Ketosis has been shown to help promote weight loss because it helps suppress your hunger hormones and therefore your appetite, while also promoting substantial water loss to reduce bloating," she adds. (Check out the results of one woman's keto diet weight-loss program.)
Since the intake of meat and other animal by-products which constitutes the percentage of protein intake is a no go, you have to focus more on fat intake. You should, however, be mindful of the vegetables you take in. In order to source for proteins, vegetarians consume foods like legumes, grain sprouted bread, apples, bananas, oranges etc. which are high in carbs, and so extra caution is advised.
If you are a petite woman who is five feet tall, a ten-pound weight loss may mean that you've lost up to ten percent of your body weight. That amount of weight loss will be very noticeable and can change her clothing size up to two sizes. But if you are a very tall athletic woman, a ten-pound loss probably won't even be noticeable and may not change your clothing size at all.
And speaking of working out, if you’re a gym rat or avid runner, prepare for your workouts to suck for a while until your body fully adapts to the diet. If you’re cutting out carbs for the first time, your body will need two weeks or more (and sometimes months) to fully support the demands of exercise with ketones. And if you’ve been relying on animal products, you may find it difficult to recover without the full array of amino acids that every serving of animal protein provides. You’ve chosen a hard road to travel, nutritionally, but don’t lose heart. Time and persistence will force your body to accommodate just about any regimen you subject it to, and there are plenty of people whose performance has thrived on unconventional diets.
I’m trying a new(ish) tactic, where I build in cheat days, trying to keep my metabolism guessing a little.  On those cheat days, I eat whatever I want without overstuffing myself and I drink soda, too if I want to.  That helps me feel like I’m not totally depriving myself the whole time.  I can already tell that I do eat so much healthier as an overall whole, than I used to.  I was getting into some seriously bad habits of snacking on sweets, carbs and soda any time I wanted to, without thinking of the consequences.  The only problem was that those wants were getting more and more frequent.  The desire for sugar seemed to be growing, the more I gave myself sugar.

References to any non-Onnit entity, product, service, person or source of information in this or any other Communication should not be considered an endorsement, either direct or implied, by the host, presenter or distributor of the Communication. The host(s), presenter(s) and/or distributor(s) of this Communication are not responsible for the content of any non-Onnit internet pages referenced in the Communication. Onnit is not liable or responsible for any advice, course of treatment, diagnosis or any other information or services you chose to follow without consulting a qualified medical professional. Before starting any new diet and/or exercise program, always be sure to check with your qualified medical professional.
One thing many people miss when following a plant-based keto diet is fruit. Whether it’s in your morning smoothie, an afternoon pick me up, or after dinner as a sweet treat, fruit plays a big part in a vegan diet normally. But with this fruitless green smoothie bowl, you’re guaranteed not to miss the sweet stuff at all! Put this on your rotation of plant-based breakfast recipes and you’ll start the day with a boost of energy.

“What is a keto diet?” you might ask. The keto diet plan involves eating lots of fat, a modest amount of protein, and tiny amounts of carbohydrates and sugar. Following a keto diet plan will eventually bring your body into a state of ketosis, where your body burns fat instead of carbohydrates for energy. This supports quick, but safe and healthy, weight loss! #keto diet menus
×