A Keto diet is one that consists of high fat (70-80% of calories), relatively high protein (20-25% of calories) and low carbohydrates (5-10% of calories). It is typically made up of animal-based foods – below is a dot point summary. However, There is no living population that displays longevity having consumed a Ketogenic diet.
A vegan or plant-based diet is typically made up of 55-60% of calories from carbohydrates, 20-25% of calories from protein and 15-25% of calories from fat.
What are the main differences?
On a Vegan Diet you can consume;
Whole grains (brown rice, wild rice, black rice, oats, quinoa, amaranth, buckwheat, corn), Legumes (chickpeas, lentils, black beans, fava beans, pinto beans, kidney beans, soy beans etc) Starchy and non-starchy whole vegetables (potato, sweet potato, carrot, broccoli, eggplant, pumpkin, zucchini, dark leafy greens), Whole fruits (all), Plant milk (almond, soy, hemp, macadamia, pea, etc.), Nuts & seeds in moderation, Oils in moderation (olive, coconut, avocado)
Does not include: Animal products (butter, ghee, meat, fish, eggs, cheese, cow milk, etc.), Many saturated fats, Processed oils (or if it does, minimal).
On a KETO Diet you can consume;
Meat: Beef, Pork, Fish, Chicken, Eggs, Cheese, Milk, Nuts & Seeds, Oils & Fats (mainly avocado, coconut oil, ghee, butter and olive oil), Vegetables (typically limited to dark green leafy vegetables & mushrooms), Fruit (berries in moderation)
Does not include: Starchy vegetables (sweet potato, pumpkin, legumes, etc.), Grains (oats, rice, quinoa, corn, buckwheat, rye, barley), Fruits such as banana, mango, pineapple, apples, oranges.
Keep in mind. Animal protein and fats have been clearly shown to increase your risk of various chronic diseases such as cardiovascular disease, coronary artery disease, type 2 diabetes and certain cancers. So by choosing a Keto diet, you are attempting to induce a calorie deficit for a weight loss result while jeopardizing your long term health. Studies have looked into and shown links between chronic Ketosis, a state of acidosis, and increased risk of developing certain cancers.
Something to consider for certain. Happy, Healthy Eating.