Trying to choose between the keto diet and the vegan keto diet? While they share a few basic rules, they take very different paths when it comes to what you can eat and how your meals are built. If you’re wondering what is difference between keto diet and vegan keto diet, here’s a simple breakdown to help you decide which one fits your needs better.
Table of Contents
What Is the Keto Diet?
The keto diet is a low-carb, high-fat eating plan. The goal is to push your body into a state called ketosis, where it burns fat for energy instead of carbohydrates.
What You Can Eat on a Standard Keto Diet:
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Meat: Beef, pork, chicken
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Fish: Salmon, tuna, sardines
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Eggs
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Dairy: Cheese, cream, butter
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Healthy fats: Avocados, olive oil, coconut oil
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Low-carb veggies: Spinach, broccoli, zucchini
The standard keto diet is often built around animal-based proteins and high-fat foods. Carbs are kept very low—usually under 50 grams a day.
What Is the Vegan Keto Diet?
The vegan keto diet follows the same low-carb, high-fat goal—but without any animal products. That means no meat, dairy, or eggs.
What You Can Eat on a Vegan Keto Diet:
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Tofu and tempeh (for protein)
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Nuts and seeds (like almonds, chia, flax)
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Non-starchy vegetables (like kale, spinach, and cauliflower)
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Plant-based oils (olive, avocado, coconut)
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Vegan dairy alternatives (like almond milk, coconut cream)
It’s much harder to hit the right fat and protein targets without meat or cheese, but it can be done with a mix of high-fat plants and soy-based products.
Macronutrients Compared
| Nutrient | Keto Diet | Vegan Keto Diet |
|---|---|---|
| Carbs | Very Low | Very Low |
| Protein | Medium to High (animal-based) | Medium (plant-based) |
| Fat | High (mostly animal fats) | High (plant fats) |
Biggest Differences Between Keto and Vegan Keto
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Food Sources
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Keto: Animal products like meat, cheese, and eggs are staples.
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Vegan Keto: Relies only on plant-based fats and proteins.
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Nutritional Balance
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Keto may have more saturated fats due to meats and dairy.
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Vegan keto may need careful planning to get enough B12, iron, and omega-3s.
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Meal Prep
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Keto meals can be simpler for meat-eaters.
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Vegan keto takes a bit more creativity and label reading.
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Supplements
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Vegans may need to add B12, vitamin D, or omega-3s from algae.
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Benefits of the Keto Diet
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Can help with weight loss
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May support blood sugar control
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Often makes people feel full for longer due to fats and proteins
But it may be high in saturated fats and low in fiber if not balanced well.
Benefits of the Vegan Keto Diet
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May support weight goals while sticking to plant-based values
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Often includes more fiber, phytonutrients, and healthy fats
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May reduce intake of cholesterol
However, protein and certain vitamins may be harder to come by without proper planning.
Common Challenges
| Challenge | Keto Diet | Vegan Keto Diet |
|---|---|---|
| Meal Variety | Can get repetitive if only meat and cheese are used | Requires more prep time and ingredients |
| Eating Out | Easier at restaurants with meat options | Tougher due to fewer vegan and low-carb choices |
| Cost | Moderate | Sometimes higher due to specialty products |
Is One Better Than the Other?
It depends on your values, health goals, and how much effort you’re willing to put in. If you enjoy eating meat and cheese, regular keto may feel more natural. If you follow a plant-based lifestyle but still want to keep carbs low, vegan keto is a fit—but it takes more thought.
Tips for Starting Either Diet
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Track your macros in an app
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Read food labels closely
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Drink water and keep your electrolytes up
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Plan your meals ahead of time
Which One Should You Try?
If you’re aiming to cut carbs and burn fat, either plan can work. The main thing is to choose the one you’ll stick to. If eating meat isn’t for you, vegan keto is a solid choice. If you’re okay with animal products and want a simpler routine, the standard keto route might be better.
Always talk to a health pro if you have medical conditions or questions before making big changes.
Frequently Asked Questions
1. Can I build muscle on a vegan keto diet?
Yes, but you’ll need to focus on high-protein plants like tofu, tempeh, and legumes.
2. Is dairy allowed on vegan keto?
No, all animal products—including dairy—are avoided.
3. Which diet is better for weight loss?
Both can help with fat loss if done right. The key is sticking to it and staying within your goals.
4. What are some vegan keto snacks?
Nuts, seeds, coconut chips, avocado slices, and vegan cheese (low-carb) can work well.
5. Can I switch between the two diets?
You can, but it may confuse your body. Pick one and try to stick with it for a few weeks.
6. Is keto or vegan keto more filling?
Both can be satisfying, but vegan keto meals may need more fiber and volume to feel full.
Conclusion
If you’re asking what is difference between keto diet and vegan keto diet, the answer comes down to food choices. Both keep carbs low, both use fat for energy—but only one keeps it all plant-based. Choose the one that works best with your lifestyle, and make sure your meals are balanced and enjoyable.