Are Ketogenic Diets Healthy For Vegan Women?

Ketogenic diets have been touted as one of the best ways to burn body fat quickly and efficiently. The basis for this diet is eating higher amounts of fat and protein, while greatly restricting the intake of carbohydrates. The following is an overview of the ketogenic diet and whether or not it is safe for vegan women.

What Is A Ketogenic Diet?

Ketogenic diets work by restricting the level of carbohydrate intake so the body goes into a state known as ketosis. During ketosis, your body makes ketones in the liver from fat and uses them as the primary source of energy. People following a ketogenic diet are not required to count calories or limit them. Instead, they restrict the number of carbohydrates eaten and increase fat intake. Once a state of ketosis is achieved, the body burns fat for energy and that promotes weight loss.

Ketogenic Diets And The Vegan Diet

Vegans can embark on the ketogenic journey, but it may take a little planning. The basis of this type of diet is eating more fat and protein, which can be a bit difficult for vegans because they do not eat animal fat. However, there are ways to get enough fat and protein into the diet to make it worthwhile for vegans. The following are examples of non-animal fats that vegans can eat on a ketogenic diet:

Almonds, walnuts and macadamia nuts are all sources of high quality fat that are low in carbohydrates, making them a great choice for anyone on a ketogenic diet.


Coconut and coconut oil is another type of fat that adds flavor to many dishes. It is low carb and a good source of high quality fat.

High fat fruits such as avocado are perfect for vegans eating a ketogenic diet. Since avocados are high in fiber, they do not cause ketone levels in the liver to fall.

Those who are eating a vegetarian diet can also get protein from nutritional supplements such as vegan protein. These products are not made from animal protein but plant proteins such as rice or peas. Supplementing with a vegan protein powder makes it easier to get adequate amounts of protein while keeping carbohydrates low. Read the label before purchase to be sure it suits your needs. Ketogenic diets are low in carbohydrates, so be careful when choosing your vegetables. Dark green, leafy vegetables such as kale and spinach are great choices for this type of diet. Broccoli, Bok Choi, cauliflower, green beans, and cabbage are also good options that are low in carbohydrates.

Is A Ketogenic Diet Safe For Vegan Women?

Vegan women who want to try a ketogenic diet should only do so if healthy. It is important to consult a doctor before altering your diet if you have pre-existing medical conditions or if you take medication on a daily basis. Also it is possible for vegan women to be successful on a ketogenic diet if the correct foods are chosen, so the body remains in ketosis. It is considered safe as long as appropriate amounts of fat and protein are eaten daily.

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