Search #ketodiet on Instagram on any given day and you’ll see literally millions of posts about this low-carb, high-fat eating plan. The keto diet remains one of the most popular and highly searched ways to shed unwanted pounds in recent years. This is thanks to the fact that it jump-starts a process called ketosis, where your body burns fat instead of carbs for energy, resulting in — you guessed it — weight loss. But is it possible to go keto without meat?
Because the keto diet relies so heavily on restricting carbs, most people following a keto meal plan fill up on meat and dairy, making this lifestyle difficult to follow for vegans, vegetarians, and those wanting to eat less meat. But with some thoughtful tweaks, it's possible to try the keto diet while following a plant-based lifestyle. You just need to make a few adjustments so that your body can still go into a state of ketosis without swapping all of your favorite fruits and veggies — many of which are typically off-limits on the traditional keto diet — for steak, sausage, and chicken.
DailyOM turned to the experts to find out if the plant-based keto diet is right for you and whether implementing these changes into your daily eating routine can help you get healthier, lose extra weight, and reduce inflammation. Here’s what they had to say.
What Is the Keto Diet?
People following a ketogenic — aka keto — diet eat very little carbs, a whole lot of fat, and a moderate amount of protein. Harvard T.H. Chan School of Public Health says this typically looks like a diet where you get 70 percent to 80 percent of your calories from fat, 10 percent to 20 percent from protein, and only 5 percent to 10 percent from carbs — less than 50 grams a day. The theory goes that by eating this way, your body will start burning fat for fuel and you’ll lose weight.
On the traditional keto menu are meats; seafood; eggs; high-fat dairy like cheese; oils and fats; nuts; and some vegetables. Off-limits are most fruits and grains, starchy foods, legumes, low-fat dairy, all sugar, and alcohol.
The keto diet actually started as a remedy for epilepsy, not as a weight loss program. According to the Epilepsy Foundation, the diet was created by Dr. Russell Wilder at the Mayo Clinic to help control seizures in children who did not respond to traditional medications. Researchers found over half of the children with epilepsy who went on this diet experienced at least 50 percent reduction in their seizures. Eventually, it was discovered that eating this way could also result in weight loss, a side effect that made it extremely popular among people looking to shed extra pounds.
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What Is Plant-Based Keto?
Generally speaking, a plant-based keto diet is a low-carb, high-fat, moderate-protein eating plan that does not include any meat products. Unlike traditional keto, this means dieters do not get their protein intake from any animals like poultry, beef, or bacon. Instead, they rely heavily on plant-based sources like leafy greens, nuts, seeds, and tempeh. If you’re pescatarian, you can also incorporate some wild-caught seafood. Like regular keto, the majority of your calories come from fat, a moderate amount come from protein, and just a bit come from carbs. Aim to get:
- 60 percent to 75 percent of your calories from fat (such as avocados, coconut oil, olives)
- 15 percent to 30 percent of your calories from protein (sourced from nuts, seeds, tempeh, leafy greens)
- 5 percent to 10 percent of your calories from carbs (think: berries, broccoli, Brussels sprouts)
The result is a diet that incorporates fewer processed foods and more fruits and vegetables, according to Will Cole, a leading functional medicine practitioner and author of several books including Ketotarian. “Since a traditional keto diet can be extremely heavy in meat and dairy, it doesn’t take into account the sensitivities that many people have to these foods,” he says. “Also, too much meat — specifically lower quality or industrially produced versions — can be inflammatory and has been linked to cancer when consumed in high amounts.”
What Are the Health Benefits of a Plant-Based Keto Diet?
Weight loss isn’t the only potential health benefit, according to the experts. There are plenty of reasons to try the plant-based keto diet. According to experts, following a plant-based keto diet can be significantly healthier than a traditional keto diet for a variety of reasons.
“There’s a lower intake of saturated fat and an increased intake of healthy fats,” says Amy Shapiro, a registered dietitian based in New York City and the founder of Real Nutrition. “Eating more vegetables also increases your fiber intake and you’ll have an increased nutrient density and antioxidants from plants. This is a more anti-inflammatory approach and more inclusive for those who have sensitivities to certain foods or restrictions, like vegans or vegetarians. You’ll also eliminate processed foods and added sugars.”
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By Scott and Beth PutnamWill You Lose Weight on a Plant-Based Keto Diet?
The short answer is maybe you will, maybe you won’t. “It really depends on your individual health,” says Cole. “Some people drop a significant amount of weight very quickly, whereas other people lose at a steady pace over time. There are also some people who are at a healthy weight already who are following this diet for health benefits other than weight loss.”
It’s also important to remember that even if you do have weight loss, you’ll still need to maintain healthy habits. Otherwise, you’ll likely regain all of the weight you lost. “Keto is [sometimes] a quick fix for weight loss, but weight rebound may occur after returning to a normal diet,” says Shapiro. “I do like this version a lot more nutritionally than the original version, since it has a lot of fiber and phytonutrients, but I wouldn’t recommend it to previous yo-yo dieters.”
What Can You Eat? A Plant-Based Keto Food List
Cole is a big proponent of eating whole foods that include a wide variety of non-starchy vegetables, healthy fats, plant-based proteins, and low-fructose fruits. Despite the fact that you’ll be severely limiting your carb intake to 50 grams or less per day, you definitely won’t feel deprived of food on this eating plan. (Unlike many other diets, there’s no counting calories here!)
Here are some things you can have when you’re eating the plant-based keto way:
- Coconut oil
- Avocados
- Olives
- Nuts
- Seeds
- Tempeh
- Wild-caught seafood
- Leafy greens
- Onions
- Broccoli
- Brussels sprouts
- Cabbage
- Berries
- Lemons
- Grapefruit
- Limes
What You Should Avoid
You’ll want to steer clear of too much sugar or carbs while you’re following the plant-based keto plan. The following foods will increase inflammation and blood sugar, so try to avoid them whenever you can to keep your body in ketosis.
- Sugar/artificial sweeteners
- Dairy
- Grains
- Apples
- Grapes
- Watermelon
- Potatoes
- Corn
- Legumes
- Meat
- Alcohol
Who Shouldn’t Do This Diet
Although a plant-based keto diet isn’t dangerous per se, Shapiro does caution that it can pose a bigger risk for some personality types, since any diet that restricts certain food groups can be challenging for some people to stick to.
“I would not recommend this diet for people looking for quick fixes,” she says. “I would also not recommend it to younger clients, since it can be isolating and may lead to obsession with dieting, restriction, and further disordered eating down the line.” And if you have any underlying health conditions, it’s best to speak with your doctor to make sure this — or any — diet overhaul is right for you.
The Bottom Line
Despite the numerous health benefits — decreased inflammation, potential weight loss, and increased fiber intake — following a plant-based diet isn’t for everyone. “Everyone’s biochemistry is different, so while something can be great in theory, there are always nuances to take into account,” says Cole. “I always believe that food is foundational when it comes to your health.”
He adds that “many individuals who feel like they are struggling with their health — whether that is brain fog, weight loss resistance, inflammation, autoimmunity, or gut problems — can benefit from a plant-based keto diet. You may need to make adjustments to thrive, but it’s always important to listen to your body. And if you are pregnant, breastfeeding, or taking any medication, check with your doctor and seek out medical advice when trying something new.”
