Vegan Keto Diet Guide: Benefits, Foods and Sample Menu

Because the vegan keto diet is more restrictive than normal vegan diets, it’s critical that those following it supplement with high-quality vitamins and minerals and plan their meals to ensure a nutritionally adequate diet.
Eating fortified foods, focusing on whole-foods and enhancing nutrient availability, for example through fermenting and sprouting, is important for people following a vegan keto diet.
However, it may be difficult for vegan keto dieters to meet their micronutrient needs through food alone.
Supplementing with certain vitamins and minerals commonly lacking in vegan diets is a smart way to prevent potential deficiencies and ensure that your daily requirements are met.
Vegan keto diet side effects
Transitioning to a ketogenic diet can be difficult.
Often referred to as the keto flu, the transition period from a higher-carb diet to a keto diet can be challenging on your body.
As your body switches from burning glucose to fat for fuel, unpleasant symptoms may occur.
What’s more, supplementing with the electrolytes magnesium, sodium and potassium can help reduce certain symptoms, such as muscle aches, headaches and insomnia.
As the vegan keto diet restricts many foods, it’s not appropriate for everyone.
The vegan keto diet may not be suitable for those with type 1 diabetes, women who are pregnant or breastfeeding, athletes or those with eating disorders or a history of disordered eating.
If you consider transitioning to a vegan keto diet, consult your doctor or a qualified health professional first to ensure the diet is safe to follow.
Summary
Low-carb, high-fat diets may not be suitable for pregnant women, children and people with certain medical conditions. If you’re unsure whether the vegan keto diet is the right choice for you, seek advice from your doctor.
Vegan and ketogenic diets have been linked to benefits like weight loss and reduced heart disease and diabetes risks.
Certain supplements may be necessary to ensure nutrient needs are met, including iron and vitamins B12 and D.
Though research shows that both the vegan diet and the keto diet may benefit your health, studies on the effects of the vegan keto diet are needed to determine if this diet is effective and safe to follow long term.
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