My New Vegan Keto Journey: Clarity, Simplicity, and a Renewed Sense of Energy

A few weeks ago, I decided to try something new — a vegan keto diet. I’ve been fully plant-based for a while now, almost 10 years, but I was curious about whether I could experience the often and keenly discussed benefits of ketosis — steady energy, reduced cravings, fat loss — while staying true to my vegan values.

At first, I wasn’t sure it would work. Keto, after all, has a reputation for being centered around bacon, butter, and cheese. But the more I researched, the more I discovered a whole community of people thriving on plant-based keto — using foods like avocado, coconut, olive oil, tofu, and nuts instead of animal fats.

That inspired me to give it a try — and it’s turned out to be one of the best health experiments I’ve done.

Simplicity

One of the first things that struck me about vegan keto is how simple it actually is once you understand the basics.

My meals are built around a few key ideas:

• Keep carbs low (under about 20–50g net per day.

• Focus on plant-based fats like olive oil, coconut cream, avocado, nuts, and seeds.

• Use moderate protein sources like tofu, tempeh, or pea protein.

• Fill the rest with low-carb vegetables like broccoli, spinach, kale, courgettes, and cauliflower.

I track everything using a keto tracking app (the one I am using is called 'keto diet app'— it’s become part of my daily rhythm. It helps me understand how foods I once didn’t think twice about (like chickpeas or carrots) actually add up in carbs. I now focus more on the net carbs, which means total carbs minus fiber — a key concept in keto that helps keep blood sugar stable and encourages fat burning. Don't worry the app i mentioned above figures this out for you. I couldn't use the typical favourite 'myfitnesspal' as its not really suitable for keto diets.

I’ve also ordered ketosis strips so I can start testing my ketone levels directly. It’s one thing to estimate through an app, but there’s something satisfying about seeing the actual measurement that confirms my body is in ketosis.

What I Eat in a Typical Day

People often assume vegan keto must be restrictive — but I find it freeing. My meals are clean, filling, and quite flavourful.. hmm.. ok i'll be honest with you, it is restrictive, but this doesn't bother me too much. If you're someone who loves a lot of variety in your diet then I don't think this diet will work for you. There are plenty of recipes etc so have a look and see if you feel you can manage with the relatively restrictive nature of a keto vegan diet.

Morning:

I usually start with a smoothie made from pea protein, a handful of frozen berries, spinach, unsweetened coconut milk, and sometimes a spoon of chia or flaxseed. It’s refreshing, nutrient-rich, and perfectly balanced for a low-carb start. Sometimes (quite often) I do intermittent fasting (which can aid a keto diet) and I therefore do not have breakfast.

Lunch:

A simple bowl of broccoli, tofu, and avocado, drizzled with olive oil or tahini, and sprinkled with sesame seeds. Sometimes I’ll swap in cauliflower rice or sautéed courgettes. It’s light but deeply satisfying. I'm very much many years behind the trend but I ordered a spiralizer last week.

Dinner:

Something like courgette noodles with vegan pesto, or roasted cauliflower with coconut cream and herbs. Occasionally, I’ll make a creamy mushroom stir-fry using coconut milk as a base.

Snacks:

Handfuls of almonds or walnuts, or coconut yogurt with a few raspberries - if I have enough of a carb budget left at the end of the day.

What surprises me most is how satiated I feel. When eating more carbs, I’d get hungry every few hours, but now I often go long stretches without even thinking about food. That sense of balance is something I really value — it makes me feel calm and in control of my body rather than reactive to sugar or cravings.

The Benefits I’ve Noticed

The changes came subtly at first, then became more noticeable each week.

• Steady energy: My energy no longer crashes mid-afternoon. There’s a clarity and calm alertness that stays with me all day.

• Fat loss and definition: My body composition is shifting — less bloating, more visible muscle definition, especially around my midsection.

• Mental focus: I feel sharper and more present. There’s less brain fog, especially in the mornings.

• Satiation: I don’t feel deprived — in fact, I feel fuller on smaller meals, which keeps my relationship with food peaceful.

Comparing Vegan Keto to Traditional Keto

One of the most rewarding realizations has been how much healthier vegan keto feels compared to traditional keto.

Traditional keto tends to rely heavily on animal fats — butter, cheese, bacon, eggs, and meat — which, while effective for inducing ketosis, can introduce high levels of saturated fats, cholesterol, and even contaminants like antibiotics from animal products.

Vegan keto, on the other hand, uses fats that are natural, fiber-rich, and full of micronutrients. Avocados, olive oil, nuts, and coconut are nutrient dense. They don’t just provide energy; they support heart health, reduce inflammation, and promote longevity.

Beyond that, there’s an ethical and environmental peace of mind that comes with staying plant-based. I know that my food choices are reducing harm to animals and lowering my environmental footprint — while still giving me all the benefits of keto.

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Backed by Research

The science is catching up with what many plant-based keto enthusiasts are experiencing. Several studies have shown that low-carb plant-based diets can improve insulin sensitivity, lower inflammation, and support healthy fat loss.

For example, research in the Journal of Nutrition & Metabolism found that a plant-based ketogenic diet can lead to significant weight loss and metabolic improvements while maintaining good nutrient balance. Another study in Nutrients (2020) reported that people following plant-based keto diets saw reductions in LDL cholesterol and triglycerides — markers of improved heart health.

This combination — plant-based ethics with the metabolic edge of keto — really feels like the best of both worlds. Ultimately there have not been very many or concise studies about vegan keto so we don't know that much about it.

Learning Curve and Lifestyle Shifts

One of the biggest adjustments was cutting back on fruit. I used to love large bowls of fruit - a regular nightly fruit salad was the default - but now I mainly stick to berries, which are much lower in carbs - and I have to really limit these. I am a bit odd in that I actually enjoy the discipline - and I now appreciate the sweetness of food in a more natural way.

Eating out can be tricky, but I will try to be more flexible and less restrictive when in spaces outside my home.

I’m Sticking With It

After experiencing all of this, I plan to stick with vegan keto. It’s not just about aesthetics or macros — it’s about how I feel. There’s a deep sense of well-being that comes from eating healthily, being mindful, and fuelling my body in alignment with my values.

Vegan keto has taught me that you don’t have to choose between health, ethics, and results. You can have all three. The diet is minimalist, sustainable, and deeply satisfying.

Going vegan keto isn’t about restriction — it’s about refinement. It’s learning how to get your energy from clean plant-based sources, to stabilize your blood sugar, and to unlock your body’s natural fat-burning potential.

It’s about eating foods that feel good for both your body and your conscience. And for me, that’s the ultimate combination.