Ketogenic diets is a low carb, moderate protein, high fat diet where ketones is used as an energy source when glucose levels are down.  By reducing carbohydrates, you reduce the glucose. 

Is it possible to marry a vegan athlete AND a ketogenic diet?  Let’s see.

There are a few forms of the keto diet though the most popular is the standard diet. Typically contains 75% fat, 20% protein and only 5% carbs.  Some athletes tend to choose the Cyclic Keto form, which is eating low carb 5 – 6 days with 1 – 2 days of eating carbs.

A vegan keto diet recommends 30 -50g net carbs per day.  The remainder of the calories are from fat & protein.  Net carbohydrates are calculated by deducting the fiber.  The carb content is just too low for my goals.

Should a vegan go on a keto diet?

That depends on your goal.  If you are sedentary, do little exercise, are overweight, then a vegan keto diet should result in fat loss. If your goal is muscle gain, then it will be harder, not impossible but takes some planning. There are some vegan body builders who are on a keto diet, build mass and lose body fat, but I wonder how restricted their diet is?

Tofu, a staple in a vegan diet, is made from a legume, so technically not keto friendly.  I don’t think I could ever give up tofu!  Because vegan low carb, high protein foods are limited, you could work with tofu, if you calculate carefully.  A vegan keto diet isn’t set in stone, as it is goal dependent.  The point to remember is that carbs is low, fats and protein can be adjusted according to your needs.

Bodybuilders who are bulking may find a keto diet difficult.  It would take careful planning & consumption to make sure you get your carbs & protein.  Though there may be bodybuilders who are in the “cutting” phase who would probably find the keto diet easier to sustain during this phase, especially near competition date.

Tips to keto

·         Post workout meal should be your largest one

·         Macros must depend on your goals, (fat loss, muscle gain)

·         Eating more carbs on workout days

·         Eating more fat on rest days

Types of vegan fats

·         Flax seeds, chia seeds, hemp seeds

·         Almond nuts, walnuts, peanuts, macadamia nuts

·         Coconut oil

·         Avocado

·         Coconut milk

Types of vegan protein

·         Flax seeds, chia seeds, hemp seeds

·         Almond nuts, walnuts, peanuts, macadamia nuts

·         Tofu

Types of vegan carbohydrates

·         Green vegetables

·         Aubergine

·         Sauerkraut

·         Mushrooms

·         Cauliflower

·         Bell peppers

·         Broccoli

·         Green beans

Types of vegan carbohydrates fruits

·         Rhubarb

·         Lemon juice

·         Lime juice

·         Raspberries

·         Blackberries

·         Strawberries


It has merits whether you are an athlete or not, but on the flip side, requires planning if you love your pasta, potatoes, carrots, grains & legumes.  With any low carb diet, there is the risk of low electrolytes as you lose so much water.  Drinking lots of water and replacing electrolytes is important.

Have you tried a vegan keto diet?

Kim Constable, best known as The Sculpted Vegan, is the UK’s leading vegan, bikini pro athlete.  She is also one of the UK’s leading yoga teachers, founder of Deyogatox ™ and The Sculpted Vegan™ and mum of four homeschooled kids.  Kim’s mission in life is to show that you don’t need to eat animals to build lean muscle.



Getting down to business with the very best supplements and food, TPW™ Nutritionist has an incredible amount of knowledge on all things sports nutrition. With a Masters in Sports nutrition, some say TPW™ Nutritionist is a bit of a know it all, but we love that!

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