So you’ve decided to take on the Vegan Keto Diet, and early in the process, you were like,
“How the hell am I supposed to be getting all the fat required on Keto without being able to eat meat, butter, cheese, eggs, ghee.. and so on.”
And you’re right. It’s not easy following two strict diets like Keto and Vegan, and only being able to eat what is allowed on both of them.
What I’m offering you today is 9 tips to help you think better about what food options you have on the table, that can be an aid for you throughout your journey to get all the fats you need on your new diet, all from the healthiest sources available.
1- Give MCT Oil The Chance
If you’re not familiar with MCT, it stands for Medium Chains Triglycerides, and can most commonly be found in coconut oil and dairy. You can also buy the extracted version, 100% pure MCT oil.
It can make your Keto journey easier by helping your body produce more ketones (This will come in very handy, especially in the early days). It’s a great energy source for your day in general, and especially for when you’re working out. This is because it can reduce lactate buildup on the muscles, giving you more energy during the workout with less muscle soreness the next day.
You might also notice cognitive improvements and a concentration boost after consuming it.
I highly recommend this MCT oil. It has an awesome deal right now on Amazon.
- MCT Oil is a great addition to smoothies, desserts and Bulletproof Coffee.
- You might want to ease into it if you haven’t consumed it before, and gradually start incorporating it in your diet because it can cause some stomach upsets for some people early on.
- It’s also available as a powder, with each scoop (10g) consisting of:
Calories: 70
Protein: 0.5g
Fat: 7g
Total carbs: 1g
Fiber: 1 g
Net carbs: 0 g
2- Don’t Underestimate The Power Of Vegan Oils.
MCT was just one of the great oils that can be consumed on Vegan Keto, but the list goes on and on. I’ll list here my favorite oils that fit in the diet and talk a bit more about some of them to let you make the judgment on which are best for your daily routine.
Olive Oil:
We are beginning with one of the healthiest sources of Fat ever. I’m also introducing you here to the healthiest type of it: Extra Virgin Olive Oil. This is a must in your kitchen cabinet. It’s a great addition to almost every salty recipe you prepare on Vegan Keto. It’s also one of the best basic ingredients you can add to any salad dressing.
Now, what you might be thinking are two things that you know/heard about this oil. First of all, it’s not healthy to cook with it because it has a low smoke point. But the reality is that studies have now shown that olive oil (especially Extra Virgin Olive Oil) is perfectly healthy to cook with. A smoke point of around 400°F (200°C) makes it suitable for pan-frying and all the other cooking methods.
The second thing is that it adds a strong flavor to the food you’re adding it to. And that is true. You have to know when to add it. For example, you can not add this to a Bullet Proof Coffee cup and expect it to taste good! But if you add it to the appropriate foods, which are often salty and sour types of foods, it’ll add an incredible flavor.
Also worth mentioning, that while Extra Virgin Olive Oil is a little more expensive than the regular Olive Oil, the natural vitamins and antioxidants are retained in the Extra Virgin version, moreover, the taste is lighter and better, making it worth the extra money.
Coconut Oil:
If we agreed above to associate Olive Oil with salty and sour foods, Coconut Oil is the one for desserts.
We have to distinguish two kinds of Coconut Oil you’ll come across in the supermarket. Refined VS. Unrefined, Extra Virgin Coconut Oil. Here’s a handy table to help you understand the difference.
| Refined Coconut Oil | Unrefined, Extra Virgin Coconut Oil | |
| Flavor | Neutral. You can use it even if you don’t like the taste of coconut | Has a strong coconut flavor |
| Heat Endurance | Endures high temperature. Can be used for cooking, frying, and baking. | Should not be used for cooking or baking. |
| Price | Cheaper | More Expensive |
| Health Benefits | Healthy | The healthiest version of Coconut Oil |
| What Makes It Great | You can use it to add fat to desserts in a healthy way even if you don’t like the coconut flavor. | It’s great for those who like the coconut flavor and wants to add flavored fat to their desserts |
On the other hand, what they do have in common, is that they are both:
- Used in almost all Keto-friendly desserts (including Chocolate and Fat bombs)
- Of great and lasting effects in promoting your Ketosis state
As you can see, while both types of Coconut Oil are healthy and highly recommended, it’s up to you to choose one that suits your taste and needs. For example, when I want to make a Bullet Proof Coffee and want to add some coconut oil, I usually go with a type not mentioned in the table: Virgin Coconut Oil, which is like a halfway solution, being less of coconut taste than the extra virgin and healthier than the refined.
I’ll insert a short table down below that highlights the differences in the macros between the different types of oils suitable for Vegan Keto.
Now you should know what would fit in your routine. I can recommend, though, not using coconut oil in general for making sauce, dressings, or smoothies, and use instead: MCT Oil, which we discussed earlier.
| Food | Serving Size | Calories | Protein | Fat | Total Carbs | Fiber | Net Carbs |
| Coconut Oil | 1 tablespoon (14g) | 120 | 0g | 13.9g | 0g | 0g | 0g |
| Olive oil | 1 tablespoon (14g) | 120 | 0g | 14g | 0g | 0g | 0g |
| Flaxseed oil | 1 tablespoon (14g) | 120 | 0g | 14g | 0g | 0g | 0g |
| Sesame seed oil | 1 tablespoon (14g) | 120 | 0g | 14g | 0g | 0g | 0g |
| MCT oil | 1 tablespoon (15g) | 130 | 0g | 14g | 0g | 0g | 0g |
3-Avocado Wasn’t Crowned As A Superfood For Nothing
Avocado is one of the most nutrient-dense foods on the planet. If you compare it, gram to gram, with any other fruit, you can’t find any other fruit that is richer in fiber, potassium, magnesium, folate, or Vitamin E than avocado.
There’s no keto diet you can’t eat avocados on, from vegan to vegetarian to even Mediterranean Keto. Avocado has a bland taste, so you can add it almost to anything. What you’ll get out of avocado are the texture and nutritional values. Don’t expect a taste. You have to add it to something you like in order for you to enjoy it.
Each half fruit (152g) of avocado packs around 15g of Carbs (including 12.5g of fiber, and only 2.5 g net carbs), 3.5g of protein 15g of fat, at 182 Calories.
4-Make Nuts Your Best Friends
You should really appreciate the fact that nuts are allowed on Vegan Keto. If you pick the right kinds of nuts and incorporate them moderately into your diet, they can help you get more fat, protein, omega-3, potassium, magnesium, and a lot more. Here are some of my favorites.
Pecans:
This is my number one favorite Keto-friendly nut. If your eye has gotten used to reading the nutrition facts of Keto-friendly foods, you can easily see how this nut was created specifically for Keto dieters.
Calories: 196
Fat: 20g
Protein: 3g
Total carbs: 4g
Fiber: 3g
Net carbs: 1g
(In every ounce (28g))
To make you love it even more, this nut has been proven to improve insulin sensitivity, which is huge when you’re trying to lose weight in general, and especially when you’re trying to take on the Keto diet.
Macadamia Nuts:
We owe this great nut to Australia. But lately, it has been very easy to find in the United States and pretty much everywhere in the world. It keeps you full for longer, and has positive effects on diabetes, and protecting your brain from numerous diseases, including, Alzheimer’s, Parkinson’s, and oxidative stress. It’s also naturally high in fat, as you can see:
Calories: 204
Fat: 21g
Protein: 2g
Total carbs: 4g
Fiber: 2g
Net carbs: 2g
(In every ounce (28g))
Walnuts:
Walnuts are some of the tastiest and healthiest nuts out there. They have proven to improve brain functionality, as well as lowering the levels of LDL. They are also a great source of vitamin E, among other vitamins and minerals.
Calories: 185
Protein: 4g
Fat: 18g
Total carbs: 4g
Fiber: 2g
Net carbs: 2g
(In every ounce (28g))
Almonds:
If you’ve been researching keto information, you’ve probably come across almonds in all of its glory and variable derivatives: Almond butter, almond milk, almond flour, and almond the nut. Almond dominates the Keto diet. Here are some insights on what the actual nut consists of:
Calories: 164
Protein: 6g
Fat: 14g
Total carbs: 5g
Fiber: 3g
Net carbs: 2g
(In every ounce (28g))
Hazelnut:
Are you missing all the chocolate you’ve cut out since you’ve started Keto? Well, I’ve got a vegan-keto-friendly treat just for you. Hazelnuts are some of the tastiest nuts that can heal your chocolate nostalgia. You can use its flour when making Keto-friendly desserts, as a substitute for regular flour, when appropriate, thereby adding a great flavor to the recipe.
Calories: 178
Protein: 4g
Fat: 17g
Total carbs: 5g
Fiber: 3g
Net carbs: 2g
(In every ounce (28g))
Peanuts:
They are probably the most popular nuts out there. I’m actually a decent fan of them and even a bigger fan of its butter, which we’ll be getting into a bit. Peanuts have a big portion of protein, which is great to help you meet your daily macros.
Calories: 164
Protein: 7g
Fat: 14g
Total carbs: 6g
Fiber: 2g
Net carbs: 4g
(In every ounce (28g))
Brazil nuts:
All of the nuts we’ve talked about so far are great, and for many of you, might be enough. However, what makes Brazil nuts also special and worth mentioning, is that it’s an incredible source of Selenium, a trace mineral that is crucial for reproduction and muscle building.
Calories: 185
Protein: 4g
Fat: 19g
Total carbs: 3g
Fiber: 2g
Net carbs: 1g
(In every ounce (28g))
Here’s a table that summarizes the main differences in macros in each nut:
| Food | Serving Size | Calories | Protein | Fat | Total Carbs | Fiber | Net Carbs |
| Almonds | 1 ounce (28g) | 165 | 6g | 14g | 6g | 3.5g | 2.5g |
| Almond flour | 1/4 cup (25g) | 150 | 6g | 11g | 6g | 3g | 3g |
| Brazil nuts | 1 ounce (28g) | 185 | 5g | 18g | 3g | 2g | 1g |
| Cashews | 1 ounce (28g) | 150 | 4g | 12g | 10g | 1g | 9g |
| Macadamias | 1 ounce (28g) | 207 | 2g | 23g | 4g | 0.5g | 1.5g |
| Hazelnuts | 1 ounce (28g) | 220 | 6g | 22g | 8g | 4g | 4g |
| Pecans | 1 ounce (28g) | 201 | 2.7g | 20g | 4g | 3g | 1g |
| Pistachios | 1 ounce (28g) | 150 | 7.5g | 12g | 7.5g | 3g | 4.5g |
| Walnuts | 1 ounce (28g) | 190 | 4g | 18g | 4g | 2g | 2g |
5-Seeds Are So Underrated
Not many people give enough attention to seeds. Don’t be one of them. They are packed with fat, omega 3, protein, and many other nutrients that you need when you’re following a very strict diet like Vegan Keto. Here are my top favorites seeds and what makes each of them special.
Chia Seeds:
These tiny, black-and-white seeds easily win my number one pick any day of the week. They are packed with fiber and omega-3. Moreover, studies have shown more weight loss and anti-inflammatory effects for people who regularly consume Chia seeds. Each ounce packs:
Calories: 138
Protein: 5g
Fat: 9g
Total carbs: 12g
Fiber: 10g
Net carbs: 2g
Ways to incorporate it into your diet include adding it to stir-fry recipes, smoothies, salads, salad dressings or even using its powder instead of breadcrumbs for coating meat or chicken.
Flax Seeds:
I hope you haven’t had the bad experience with this seed that I keep hearing from people, which is always due to one mistake: eating it raw, right from the bag. First of all, you won’t be getting the same benefits if you’re eating it that way, and second; you’ll hate it because it’ll keep sticking in your teeth. Here are two great ways for you to enjoy this amazing seed:
1) Grind it. If you want a nutty, buttery addition to a smoothie or a porridge.
2) Roast it. If you want a crunchy addition to a recipe.
Each ounce of flax seeds has:
Calories: 131
Protein: 6g
Fat: 9g
Total carbs: 9g
Fiber: 8g
Net carbs: 1g
Hemp seeds:
In addition to having a decent amount of protein and fat, this seed was proven to improve high blood pressure and protect against Alzheimer’s.
Each ounce of Hemp seeds packs:
Calories: 155
Protein: 9g
Fat: 14g
Total carbs: 2g
Fiber: 1g
Net carbs: 1g
Sesame Seeds:
With tons of antioxidants, and proven protection against heart disease and so much more, you should really consider including this seed into your diet.
Each ounce of sesame seeds has:
Calories: 160
Protein: 5g
Fat: 13g
Total carbs: 7g
Fiber: 5g
Net carbs: 2g
| Food | Serving Size | Calories | Protein | Fat | Total Carbs | Fiber | Net Carbs |
| Chia seeds | 1/4 cup (30g) | 145 | 5g | 10g | 12g | 10g | 2g |
| Pumpkin seeds | 1/4 cup (30g) | 180 | 9g | 14g | 4g | 3g | 1g |
| Sesame seeds | 2 tablespoons (18g) | 103 | 3.2g | 9g | 4g | 2g | 2g |
| Sunflower seeds | 1/4 cup (30g) | 160 | 6g | 15g | 6g | 3g | 3g |
| Hemp seeds | 1/4 cup (30g) | 155 | 9g | 14g | 2g | 1g | 1g |
6-Seed and Nut Butters Can Make You Forget About The Butter You Can’t Eat
Missing PB and Jam On Keto? No problem. Here’s your fix.
It’s kind of funny to think that although you’re doing a diet like Keto where you can’t eat fruits, sugar, or bread, you can still make yourself a PB and Jam sandwich that is Keto-friendly. You start by picking 1) a fruit allowed on Keto, which is usually one type of berries, add water, your keto-friendly sweetener, and some lemon juice. Let them simmer for a while, and you have yourself a Keto-friendly jam. You can also buy a ready-to-eat jar, there is some good stuff depending on where you are. 2) Your favorite keto-friendly bread loaf. Keto bread is also now wildly available (and can, too, be prepared at home) 3) The butter. Nut and seed butter are real gems on Keto, let alone Vegan Keto (where it’s even difficult to eat enough protein and fat.)
The following are my favorite types of nut and seed butter. Whatever you choose to purchase, just make sure it has no added oils or carbs. You want to buy natural nut/seed butter without any additions or flavor enhancers. If you can’t find these in the market, you can make them yourself. You’ll only need a good food processor.
1- Almond Butter
2- Pistachio Butter
3-Peanut Butter
4-Sunflower seed butter
5- Walnut Butter
6- Hazelnut Butter
| Food | Serving Size | Calories | Protein | Fat | Total Carbs | Fiber | Net Carbs |
| Coconut butter | 1 tablespoon (16g) | 105 | 1g | 10.5g | 4g | 2.5g | 1.5g |
| Almond butter | 1 tablespoon (16g) | 98 | 3.5g | 9g | 3g | 1.5 | 1.5g |
| Cashew butter | 1 tablespoon (16g) | 94 | 3g | 8g | 4.5g | 0.5g | 4g |
| Macadamia butter | 1 tablespoon (14g) | 97 | 2g | 10g | 2g | 1g | 1g |
| Sunflower seed butter | 1 tablespoon (16g) | 99 | 2.8g | 9g | 4g | 1g | 3g |
| Tahini | 1 tablespoon (15g) | 89 | 2.6g | 8g | 3g | 1g | 2g |
7-Add Tahini To Your Daily Routine
Tahini is basically a seed butter. It’s made from the grounded sesame seed. However, I wanted to talk about it separately here because of the many different ways it can be consumed.
It has a very special taste to it that can go with many recipes. While I love it with salty and sour recipes, as it’s mostly known as a crucial ingredient in Hummus, it can also go with desserts. There’s a very popular dessert in the Middle East called Halva, it tastes heavenly. There’s even a Keto-friendly version of it (that is vegan, too!).
If you think you’re already sold on Tahini, wait till you read its nutritional facts:
Each ounce (2 tbsp) of Tahini packs:
Calories: 180 calories
Protein: 6g
Fat: 16g
Carbs: 6g
Fiber: 2g
Net carbs: 4g
8- Explore The Different Coconut Products
From coconut oil, which we’ve discussed earlier, to coconut butter, to shredded coconut to coconut milk and coconut flour, coconut is something worth exploring on Vegan Keto. You’ll thank me later.
Here are the three basic coconut products that you can start with, and a comparison between the macros of each of them.
| Food | Serving Size | Calories | Protein | Fat | Total Carbs | Fiber | Net Carbs |
| Coconut Oil | 1 tablespoon (14g) | 120 | 0g | 13.9g | 0g | 0g | 0g |
| Coconut butter | 1 tablespoon (16g) | 105 | 1g | 10.5g | 4g | 2.5g | 1.5g |
| Shredded Coconut | 1/4 cup (20g) | 71 | 1g | 7g | 3g | 2g | 1g |
9- Get Familiar With The Wide Variety of Dairy Substitutes
Nowadays, there is a substitute for everything no matter what diet you’re on. But since you’re on two diets at the same time, Vegan and Keto, it’s gonna be a little bit harder for you to find substitutes for certain stuff. Some of the substitutes you might find helpful are:
- Cashew Cheese.
- Almond Milk.
- Hemp Milk.
- Nutritional Yeast (Can be used as a substitute for Parmesan Cheese).
- Vegan Sour Cream.
- Coconut yogurt.
- Coconut butter.
- Cashew cheese.
- Vegan cream cheese.
You might have to spend more time to find these, but they are gonna save you a lot when preparing recipes. Reading recipes when you’re on two diets can be frustrating when you keep coming across ingredients you can’t use. So, I advise you to spend some time finding which of these substitutes (and many others out there) work for you. Do that and you’ll make it easier for yourself to eat enough fat and to stick to the diet in the long run.
References:
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