A Healthier Vegan Version of Keto (Enhanced Nutrients)


Can you do keto if you’re vegan? Yes! Here are some important tips on doing the vegan version of the keto diet.

0:00 Introduction: Can you do keto as a vegan?
0:57 Foods to avoid if you’re vegan
1:30 Nutrients to pay attention to on a vegan diet
3:14 The problem with grains on a vegan diet
3:52 Gluten-free grains
4:52 Vegetarian keto vs. vegan keto
5:14 How to do a vegan keto diet
12:33 Make sure you can always find unfiltered health information by signing up for my newsletter!

I’m not against the vegan diet. But there are some key tips to follow if you’re trying to do keto as a vegan.

A vegan diet can still be an unhealthy diet. It’s crucial to ensure you’re getting the nutrients you need no matter what diet you’re on.

Some of the top things to avoid if you’re vegan are:
• Textured vegetable protein
• Soy protein isolates
• Fake meat
• High-fructose corn syrup
• Gluten

Certain nutrients are easy to get on a vegan diet. But, it’s difficult to get vitamin B12, selenium, iron, zinc, vitamin A, and vitamin D if you eat a vegan diet. It’s also difficult to get omega-3 fatty acids and amino acids if you’re vegan.

If you’re going to do a vegan version of the ketogenic diet, you need to go beyond just lowering your carbs and consuming high amounts of fat and a moderate amount of protein. You also really need to focus on getting the nutrients you need.

If you’re going to consume grains, you want to consume grains that are gluten-free, including:
• Oats
• Quinoa
• Millet
• Teff
• Buckwheat

You can also consume products made with almond flour. But keep in mind that when you consume grains, nuts, or legumes, you need to germinate them first to get rid of anti-nutrients.

Top vegan, keto-friendly foods to include in your diet:
• Nutritional yeast (non-fortified)
• Sauerkraut (raw version)
• Raw wheatgrass juice powder
• Spirulina
• Seaweed or sea kelp
• Extra virgin olive oil, coconut oil, or red palm oil
• Carrots
• Squash
• Bell peppers
• Leafy greens
• Nuts
• Hummus
• Avocados

You may also want to take taurine, an important amino acid, as a supplement to help avoid issues ranging from anxiety to gallstones.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! If you’re vegan, try these tips on doing the vegan version of the keto diet. I’ll see you in the next video.

Dave McKinnon

  • Szabi says:

    Some vegans will always be biased and too strict to their beliefs. That’s fine but me as a vegan I found all of your information a very good direction for a quality life. Also always recommend you to those whose looking for better diet & daily habbit.
    This world needs more people like you! 🙏

  • Tracey Mundy says:

    I was vegan & I’ve just yesterday started including eggs into my keto diet because I felt something was missing Thank you for sharing so much valuable information

  • Mussarat Adeeba says:

    Love you Dr Eric and watching your all videos.bless you for making this video for us ❤️

  • Helder Louro says:

    I’m vegetarian and I love Dr. Eric and follow many of his tips.

  • Luna Bean says:

    I am vegan and I think your videos are wonderful and I am grateful and appreciative that you provide this information to us. Also, thank you for making this video.

  • n 0 says:

    I love my meat stew but only a few days of the weak
    On the days that I don’t feel too hungry i eat some hummus or cheese with a salad or chopped veggies and lettuce.
    Adding nutritional yeast is a great bonus to all of my meals.

  • Mary Sh says:

    Thank you for your time and attention. Great as always.

  • PSYC Professor says:

    Dr. Berg, I would love if you could do a vegan keto type meal plan video so I could get ideas on what vegan foods to eat for high protein weight loss. I find it difficult to get high protein without eating meat. Thank you for your videos!

  • Experiment HealthyKeto says:

    I was vegan for 5 years. Before that I was having lots cooked carbs with cheeses and olive oils. No junk foods as such and only organic. So when I started to eat lots of fresh leafy vegetables, my energy level drastically improved. But I was soooo huuuungry and my day was centered around foods because of being hungry most often every 2-3 hours. If I tried to study, I would not last more than 1:45 before starving again. Despite having had 3 big plates of food right before my study time. Then I accumulating all kinds of symptoms of deficiencies, dry skin, nervous system issues, vitamin d absorption issues, ect. Ect. Then I started to try 3 raw eggs a day (organic & pasture raised). After 3 days, my skin was visibly recovering. Now eating red meat 🥩 again, my cravings drastically reduced. New life!

    • Dr. Eric Berg DC says:

      Thank you for sharing your story here. Stay safe and healthy!

    • channel three says:

      You are aware that vitamin B is ADDED to the chicken feed right? You’d be better off just eating a vit B supp!

      And help save many chicken’s lives. That would be insane, yea?

  • Blenduu says:

    Thank you! ❤ Plant-based eating works best for me (since 2015). This was a great video.

  • Ravdeep Singh says:

    Dr Berg – while your videos are very informative, I’d wish when you recommend using almond flour you’d also mention it’s super high oxalic acid content and it’s toxic effects on the body. I started following keto after watching your videos about a year ago. While keto’s helped me with many issues, it’s also given my flank pain and joint pains – only to make me realise most keto friendly foods are high in oxalates, and sooner or later are going to knock out the kidneys.

  • Clayton Allison says:

    So I’ve been using Bragg’s nutritional yeast for quite some time now thinking it was the greatest thing ever and I just looked when you mentioned this and it’s got Cyanocobalamin.
    Another roadblock! Now what

  • Barbara Baker says:

    Thank you Dr Berg for sharing this info with us all God bless you young man you have a bless day 😁

  • Tina Cox says:

    Awesome info video been following Dr Berg for 2 years and lost 60 pounds thanks 😊

  • CAT DAWSON says:

    Thank you Dr.Berg!🙂 Former vegan here.I’m now plant based and this will be my blueprint going foward.

    You make it very easy for us to take care of ourselves🫶🙏💟

  • channel three says:

    I like you sir. I am a hardcore badass mask-free vegan pure blood myself. I have been watching your videos for a year or more now. And I have learned a lot. Thanks!🙏🏻

  • Liza says:

    I am vegetarian with a little bit of fish and I follow all your videos to eat healthy with a keto/low carb veggie diet. Thank you so much Dr Berg

  • Ashaka_Beta says:

    Thank you for this video! 6 months ago, I stopped digesting meat first, then dairy after having gone keto ( healthy keto) without a gallbladder. I’m discovering that my body really struggles with breaking down fats!! I have Lyme and CO’s plus mthfr which makes everything a big challenge!! My cake is a bowl of vegan, GF stir fry rice noodles. I love making things like chickpea curry with sweet potatoes, cooked in coconut milk. Served over quinoa, or sometimes I add in some rice sticks. Lots of salads, with homemade dressings. It’s so hard to be keto plus GF, and plant based all at once! Especially without a fat income! Now I’m learning how to dodge oxalates. It’s easiest to drink water 😄

  • Astronaut Jones says:

    I’ve been plant based since 2013 and went keto with it about three years ago. It can be a challenging balance to maintain as it’s often restrictive & meals can be monotonous, but over time I have learned how to balance it & get more creative with my cooking. I take supplements daily to make sure I don’t come up short. I generally eat at least one avocado a day as they are nutrient dense and only cook with either olive or avocado oil. I’ve found a good addition to meals is tahini, that I often use as a dressing for salads, and hemp hearts for extra nutrients & texture.

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