Skip to content

Beginner’s guide to keto transitioning to a plant-based lifestyle

Person Slicing Meat On White Chopping Board

What is the Keto Diet?

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has gained popularity in recent years. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes efficient at burning fat for energy. The keto diet has been shown to have numerous health benefits, including weight loss, improved mental clarity, and increased energy levels.

Transitioning to a Plant-Based Lifestyle

While the keto diet traditionally relies heavily on animal products such as meat, fish, and dairy, it is possible to transition to a plant-based version of the diet. This can be a great option for those who want to reap the benefits of both the keto diet and a plant-based lifestyle. However, it does require careful planning and consideration to ensure that you are getting all the necessary nutrients.

1. Focus on Healthy Fats

One of the key principles of the keto diet is consuming high amounts of healthy fats. When transitioning to a plant-based keto diet, it is important to choose plant-based sources of healthy fats. Some examples include:

  • Avocados
  • Coconut oil
  • Olive oil
  • Nuts and seeds
  • Plant-based oils like flaxseed oil and hempseed oil

2. Incorporate Non-Starchy Vegetables

Non-starchy vegetables are low in carbohydrates and can be included in a plant-based keto diet. They provide essential vitamins, minerals, and fiber. Some examples of non-starchy vegetables include:

  • Leafy greens like spinach, kale, and arugula
  • Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts
  • Zucchini
  • Asparagus
  • Mushrooms

3. Include Plant-Based Proteins

Protein is an important macronutrient that is necessary for various bodily functions. While animal products are a common source of protein on the keto diet, there are also plant-based options available. Some plant-based protein sources that are low in carbs include:

  • Tofu and tempeh
  • Seitan
  • Lentils and legumes
  • Quinoa
  • Chia seeds

4. Be Mindful of Carbohydrate Intake

When following a plant-based keto diet, it is important to be mindful of carbohydrate intake. While plant-based foods tend to be lower in carbs compared to animal products, some plant-based foods can still be high in carbohydrates. It is important to choose low-carb options and track your carbohydrate intake to ensure you stay in ketosis.

5. Supplement with Essential Nutrients

When transitioning to a plant-based keto diet, it may be necessary to supplement with certain nutrients that are commonly found in animal products. Some nutrients to consider supplementing include:

  • Vitamin B12: Found primarily in animal products, vitamin B12 is important for nerve function and the production of red blood cells. Consider taking a B12 supplement or consuming fortified plant-based foods.
  • Omega-3 fatty acids: While fish is a common source of omega-3 fatty acids, plant-based options like algae oil and flaxseed oil can provide these essential fats.
  • Iodine: Sea vegetables like seaweed are a good source of iodine, which is important for thyroid function. If you don’t consume seaweed regularly, consider an iodine supplement.


Transitioning to a plant-based keto diet can be a healthy and sustainable way to combine the benefits of both lifestyles. By focusing on healthy fats, incorporating non-starchy vegetables, including plant-based proteins, being mindful of carbohydrate intake, and supplementing with essential nutrients, you can successfully follow a plant-based keto diet. Remember to consult with a healthcare professional or registered dietitian before making any significant dietary changes to ensure it is suitable for your individual needs.