Whilst we don’t think diets including animal food sources have to be unhealthy, and we’re not solely advocating a vegan or vegetarian diet, we do wholeheartedly recommend a heavily plant-based diet. If you choose to stick at that point, then it’s really important that you have sufficient information to make sure your daily eating includes sufficient nutrient-density and diversity to provide what your body needs to function optimally and maintain vitality and vigour for the long term.

Getting keto-adapted

‘Going keto’ can pose more of a challenge if you’re vegan or vegetarian for the simple reason that the vast majority of plant-based protein foods, with a few exceptions, come with a hefty helping of carbohydrates. Hence, eating a vegan diet that contains no animal products can be low in protein and fat and high in carbs. This configuration of macronutrients can trigger some people into metabolic dysregulation after a while. For these people, it can make it hard to keep inflammation at bay and maintain a healthy weight with good lean muscle tone.

But it doesn’t have to be this way. You can stay fully plant-based and vegan, and still go low carb. It just takes a bit more work so you can make sure your meals are balanced, that they provide the nutrients your body needs to optimise function and be well and that you are getting in sufficient healthy fats to drive your fat-burning (beta oxidation), ketone-generating pathways. For vegetarians, eggs and dairy (if tolerated) can be very useful additions on the journey to keto-adaptation. There are a couple of recipes in the sample selection that can be vegan or vegetarian depending on whether you eat eggs or dairy.