I Tried Vegan Keto for 30 Days—Here’s What Really Happened to My Body

I’ve always been curious about how different diets affect our bodies, especially when they sound extreme or even contradictory. So when I came across the idea of a vegan keto diet—a way of eating that’s both entirely plant-based and ultra low-carb—I knew I had to try it.

At first, it didn’t seem like a good match. Vegan diets are naturally high in carbs—think beans, lentils, fruits, and whole grains—while keto is all about cutting carbs to a bare minimum and relying on fats for energy. But after some digging, I found people who had made it work, and the benefits they described sounded too good to ignore: clearer skin, reduced inflammation, increased energy, fat loss, better focus, and even improved sleep.

Could a diet so restrictive really lead to all those things? I was skeptical but intrigued. So, I decided to test it out myself for 30 days—and track everything I could along the way. This article is a full breakdown of what happened to my body, what the science says, and what I learned from this strange but fascinating journey.

What Is the Vegan Keto Diet, Really?

To understand how this works, you have to look at what each diet is on its own.

The ketogenic diet is a low-carb, high-fat, moderate-protein way of eating. The goal is to enter a state called ketosis, where your body starts burning fat instead of carbs for fuel. This happens when you eat very few carbohydrates—usually less than 50 grams a day—and get the majority of your calories from fat.

On the other hand, the vegan diet eliminates all animal products: no meat, dairy, eggs, or even honey. Instead, it relies on fruits, vegetables, legumes, nuts, seeds, and grains. Most of these foods are high in carbs, which is the opposite of what keto allows.

So how does vegan keto even work?

It’s all about careful planning. You can still eat plant-based while keeping your carb intake low, but you have to avoid starchy vegetables, fruits, grains, and legumes. That means no bananas, potatoes, rice, oats, beans, or even sweet corn. Instead, you load up on things like avocados, olive oil, coconut milk, leafy greens, nuts, seeds, and low-carb vegetables like zucchini and cauliflower.

It’s restrictive, yes—but not impossible. You just have to be creative, especially when it comes to getting enough fat and protein from plants.

Why I Decided to Try Vegan Keto

I’ve done a few diet experiments in the past, but I’ve never combined keto and veganism before. My usual diet is somewhere between Mediterranean and flexitarian. I eat lots of veggies and healthy fats, but I also enjoy sourdough bread, occasional dairy, and lean animal proteins like fish or chicken.

But I was starting to feel a little sluggish. My energy dipped mid-afternoon, I was relying too much on caffeine, and my skin had broken out more than usual. I’d also gained a few stubborn pounds that wouldn’t budge. I wanted a reset—but not just a surface-level cleanse. I wanted something that would support fat loss, reduce inflammation, and help me feel sharper and more in control of my health.

Vegan keto sounded like a challenge, but also an opportunity to break food habits, test my discipline, and maybe discover new favorites. I took baseline measurements before starting, including weight, waist circumference, skin condition, energy levels, and mood. I didn’t expect dramatic changes in just 30 days, but I was curious to see how my body would react.

Week-by-Week: What Happened When I Went Vegan Keto

Week 1: Carb Withdrawal Is Real

The first few days were rough. By day two, I felt foggy and tired—like my brain was moving through molasses. My body was missing carbs badly. I had headaches, intense cravings, and what felt like low blood sugar, even though I was eating plenty of calories.

This is what’s commonly known as the “keto flu,” a temporary phase your body goes through when it switches from using glucose to fat for energy. It usually happens when your glycogen (stored carbohydrate) runs out, and your body hasn’t quite figured out how to efficiently burn fat yet.

I was drinking lots of water and added sea salt and electrolytes to my meals to help with the transition. It helped, but I still had moments where I questioned why I was doing this at all.

My meals looked like this: tofu cooked in coconut oil, avocado salads with hemp seeds, roasted cauliflower and broccoli, chia seed pudding with coconut milk, and the occasional almond butter spoon when I needed something satisfying. I also learned very quickly that meal prep was key—there was no such thing as grabbing a snack on the go.

By the end of the week, I’d lost about two pounds. Most of it was likely water weight from dropping carbs, but I felt slightly less bloated. My skin was still acting up, and energy was still low, but I was committed.

Week 2: The Fog Begins to Lift

Something shifted around day 9. I woke up feeling lighter, mentally clearer, and less obsessed with carbs. I wasn’t thinking about bread or fruit all the time. My energy was more stable throughout the day, and I needed less caffeine to stay alert.

One of the most surprising changes was how my digestion improved. I was going to the bathroom regularly, and the bloating that usually came with eating too many grains or legumes was gone. I felt...lighter, physically and mentally.

My meals were getting more creative too. I made vegan “cheese” sauces using nutritional yeast and cashews, spiralized zucchini “noodles” with pesto, and coconut milk curry with tofu and kale. I also started using a vegan protein powder made from pea and rice protein to help me meet my protein needs.

At this point, I was down about four pounds from my starting weight. But what I cared about more was how I felt: clear-headed, satisfied after meals, and less inflamed. My face looked less puffy in the mornings, and I was sleeping more deeply at night.

Week 3: Fat Burn, Focus, and Flow

By week three, I felt fully adapted. My cravings were minimal. I wasn’t watching the clock between meals. I could fast for longer periods without getting hangry or shaky.

I also noticed that I was thinking more clearly. My focus during work was sharper, and I wasn’t hitting the 3 p.m. energy crash that used to haunt me. It felt like my brain was humming along on clean energy.

Physically, I was starting to see more definition in my arms and waist. My weight loss slowed down but was steady, and I’d lost about six pounds total. My clothes fit better, and I started feeling confident in my skin again.

I still missed some foods—especially fruit and beans—but I didn’t feel deprived. I was eating well, and my body was responding positively.

Week 4: The New Normal?

By the last week, vegan keto didn’t feel like an experiment anymore. It just felt like a new rhythm.

My energy levels stayed high. I was sleeping like a baby—deep, uninterrupted sleep that left me refreshed in the morning. My mood was more balanced too. I felt calmer, less reactive, and more centered in general.

My final weight loss for the month was about eight pounds. My waist had shrunk by nearly two inches. My skin had cleared up significantly, and the puffiness around my eyes had disappeared. My digestion was on point, and I felt less inflamed overall.

But more than the physical changes, I was amazed by how much I’d learned about my body, my cravings, and my ability to stick to something challenging. It was empowering.

RELATED READ: Realistic Weight Loss Timeline: How Long It Really Takes to Lose Weight

What Science Says About the Vegan Keto Diet

Now that I’ve lived through it, I wanted to better understand why this worked so well for me—and what the science actually says.

Keto diets, in general, are known for helping with weight loss, blood sugar regulation, and mental clarity. That’s because reducing carbs stabilizes insulin levels, forces the body to burn fat, and may improve mitochondrial function in the brain. Studies have shown that keto can be effective for reducing inflammation, improving metabolic health, and even boosting cognitive performance.

Vegan diets, on the other hand, are associated with lower rates of heart disease, certain cancers, and chronic inflammation. A plant-based diet tends to be rich in antioxidants, fiber, and phytonutrients that support overall longevity.

Combining both is still relatively new in the research world, but early signs are promising. A 2020 study found that a low-carb vegan diet could help reduce LDL cholesterol, lower body weight, and improve insulin sensitivity. The key is balancing plant-based fats and proteins while still limiting carbs.

However, going vegan keto also comes with challenges. It’s easy to become deficient in nutrients like B12, iron, omega-3s, and calcium if you’re not careful. That’s why supplementation is often necessary—and why you need to plan your meals intentionally.

Tips If You Want to Try Vegan Keto

If you’re thinking of trying vegan keto, here’s what I wish I knew going in:

First, preparation is everything. You won’t find many vegan keto-friendly options at a typical restaurant or convenience store. You’ll need to prep meals, stock your pantry with the right staples, and track your macros—at least in the beginning—to make sure you're eating enough fat and not too many carbs.

Second, find a good vegan protein powder. It’s really hard to get enough protein on vegan keto without it. I used a mix of pea, rice, and hemp protein powders to hit my daily target.

Third, don’t forget electrolytes. When you drop carbs, your body loses water and sodium. If you start feeling dizzy or weak, add more salt to your meals and consider magnesium and potassium supplements.

Fourth, listen to your body. This diet isn’t for everyone. Some people thrive, others don’t. I felt great, but that doesn’t mean you will. If you’re constantly exhausted, irritable, or losing too much weight, it’s okay to stop.

And finally, be kind to yourself. Vegan keto is one of the most restrictive diets out there. If you slip up or eat something off-plan, it’s not the end of the world. The goal is to experiment and learn—not be perfect.

Will I Keep Eating This Way?

After the 30 days ended, I slowly reintroduced some foods. I added berries back into my diet, started eating lentils occasionally, and brought back some whole grains. I still avoid refined carbs and processed snacks, but I’m no longer strict about keto.

That said, I’ve taken some key lessons with me. I now eat way more healthy fats. I’m more mindful of how carbs affect my mood and energy. I still rely on plant-based meals and have cut my dairy and meat intake by more than half.

So no, I’m not 100% vegan keto anymore. But the experiment changed how I eat and how I feel in a big way—and that’s the real win.

Final Takeaway: Is Vegan Keto Worth It?

Vegan keto isn’t easy. It takes planning, patience, and a lot of label reading. But for me, the benefits were real: better energy, fat loss, improved skin, and mental clarity. It forced me to rethink how I fuel my body—and helped me break free from sugar cravings and mindless eating.

If you’re curious, it’s worth trying—for a week, a month, or however long you want to explore it. Just make sure to do it safely, supplement wisely, and give yourself grace along the way.

No diet is magic, but this one was surprisingly powerful. And even if you don’t stick with it forever, the lessons can last a lifetime.