struggling

boohooboo

so hey there. i've been trying my best with the LC WOE now since june. i have lost 10 pounds, which, while is awfully nice and better than my status quo, but is a bit disappointing since i have a significant amount of weight to lose and it has been a struggle... such a struggle that, as of late, i am straying. and i'm not sure what to do.

LC is a challenge for me from the get-go. as some of you know, i am much happier as a vegetarian. i don't really care for meat, poultry, or fish... and i don't eat pork. i have been trying to eat meat and poultry anyway, which has not been pleasant for me, as i just don't enjoy it one iota. but i have been trying to convince myself that: a) the cardiologist told me to go LC, and b) i certainly need to lower my sugar intake, so this is one way to accomplish that. there are only so many times i can eat eggs before i want to cluck, though i eat them every day. and i don't want to go overboard with soy, as breast cancer runs in my family and i have been told to limit that, too.

see where i'm headed?

so, i'm straying. i'm not enjoying food much, and i'm straying. i'm annoyed that i can't eat my breakfast of choice (which actually is oatmeal! i know, crazy, right?) and i haven't eaten fruit pretty much since june, which makes me very sad as i enjoy that, too. so i'm trying to think of modifying my regime. i am thinking that i eat my carby things -- things like fruit and oatmeal -- along with some protein at breakfast time, but then maybe i restrict my carbs post-lunchtime. and i'm thinking i will still refrain from things like bread and pasta etc. but i'm beginning to think that i personally cannot sustain this much longer as is.

has anyone out there tinkered with a modified LC experience? or does anyone have any advice to share, period? because 10 pounds over 4 months is not exactly working for me.

thanks!

ki4eld

This might help... https://www.reddit.com/r/vegetarianketo

boohooboo

thanks! from the posts, it looks like cheese, cheese, peanut and almond butter, and cheese. and eggs

canadjineh

@boohooboo try this info: http://www.healthfulpursuit.com/2015/04/video-low-carb-vegan-keto-plant-based/

DebraWilliams1

I've made a fake "warm breakfast cereal" type dish with ricotta cheese, a little butter and/or cream. Heat in the microwave or on the stove. Add whatever flavorings you like, sweetner, cinnamon, a few berries, etc. Not too bad. More like cream of wheat or rice than oatmeal, but closer than eggs.

4031isaiah

boohooboo wrote: »

thanks! from the posts, it looks like cheese, cheese, peanut and almond butter, and cheese. and eggs

I feel your pain! I've been trying Keto for just over a month and it's been a real struggle here too since nearly every meal or recipe I've come across seems to involve lots of meat, dairy and eggs. The truth is, I don't care for meat either (the idea of chewing something that used to be alive messes with me psychologically) and I have an intolerance to dairy and legumes.

I've been forcing myself to eat bacon, chicken, salmon and eggs but I'm not sure how much longer I'll be able to keep it up. My perfect world would include a vegan Keto plan but no luck so far coming across any such thing that is effective and/or sustainable long term.

wabmester

Can I ask what sort of food you ate as vegans/vegetarians that caused you to gain weight? Is it safe to assume it was the "fast carbs?" If so, have you considered trying a low-glycemic veggie diet instead of keto?

KETOGENICGURL

Boohoo I am pretty sure I wrote you about hempseed protein, and pumpkin seeds too as meat replacement.

I am on a veggie based (but NOT vegetarian) LCHF diet and lost equal amounts of weight with meat, and without. And my kidney function improved without meat, and goes down when I do have it.

here is just one of many sites: (several links are inside this one)
http://lowcarbdiets.about.com/od/vegetarian/a/Low-Carb-Vegetarian-Diet.htm

403Isaiah-
There is actually a lot of information, just look for it, and there are MANY pubmed studies showing the benefits of a low/no meat protein diet for obesity.
there is a world of foods you can eat that are not meat

4031isaiah

KETOGENICGURL wrote: »

403Isaiah-
There is actually a lot of information, just look for it, and there are MANY pubmed studies showing the benefits of a low/no meat protein diet for obesity. there is a world of foods you can eat that are not meat

I know there's a lot out there for non-meat eaters. My challenge is that typically, meat replacements involve dairy and/or legumes and I have an intolerance to both. I'm sure I'm not the only one, I just haven't stumbled across others like me who can share their experiences yet.

Mom2Birds

Hi...I'm new to this group, but I did see a recipe the other day about a keto hot breakfast "cereal" Maybe this would help you out? It's from Reddit : https://www.reddit.com/r/xxketo/comments/3gdsba/keto_newbie_best_alternative_for_porridge/

The one I am referring to is this one: <quote> I've had good luck with using hemp hearts as an alternative to oats - if you put 1/4 cup of hemp hearts in 1/2 a cup of almond milk (or coconut, or whatever suits your fancy) and bring them to a simmer for a few minutes, it's a really good alternative! A little cinnamon helps, too <unquote>

Hope that helps a lttle!!

fastforlife1

baked winter squash - yummy

QuallyLeShay

Flax seed cereal! Google recipe. So yummy. Equivalent of oatmeal. I add a little protien powder to keep me full in the morning.

I'm kinda useless for the rest. Bacon is my friend! Lol. Good luck tho!

sharon9597

I'm a vegetarian and would find it very hard to stick to 20-30g carbs each day but easy to stay under 60-70g which is still very low carb and effective. I can have a small bowl of porridge and one piece of fruit every day and still stay under 60g carbs. Or some days I have a low carb protein shake for breakfast and a sandwich or some grains later in the day still staying under 70g. I eat lots salad, veg, eggs, cheese, nuts & seeds, legumes, quorn, soya etc. the way I see it any diet has to be sustainable and enjoyable or you'll never stick to it and should have principles you're happy to keep for life

sharon9597

How to Eat Low-Carb as a Vegetarian or Vegan
By Joe Leech, Dietitian | June, 2015 | 41,497 views
Cutting back on carbs is not very complicated.

Just replace the sugars and starches in your diet with vegetables, meat, fish, eggs, nuts and fats.

Seems pretty straightforward, unless you don’t eat meat.

Conventional low-carb diets rely heavily on meat, which makes them unsuitable for vegetarians.

However, this does not need to be the case.

Everyone can follow a low-carb diet, even vegetarians and vegans.

This article shows you how to do it.

Why Low-Carb?

In the past 12 years, at least 23 studies have shown that low-carb diets can help you lose weight (without calorie counting).

One of the main reasons is that these diets can significantly reduce appetite, making you eat fewer calories without having to consciously try to eat less (1, 2).

Low-carb diets also improve health in other ways.

They are very effective at reducing harmful belly fat, and tend to reduce triglycerides and raise HDL (the “good”) cholesterol significantly. They also tend to lower blood pressure and blood sugar levels (3, 4, 5, 6, 7).

Although low-carb diets are not necessary for everyone, they can have important health benefits for people people with obesity, metabolic syndrome, type 2 diabetes and certain neurological disorders.

A low-carb vegan diet can be very healthy as well. Studies on eco-atkins (vegan, 26% of calories as carbs) have shown that such a diet is much healthier than a regular low-fat diet, as well as a low-fat vegetarian diet (8, 9).



Different Types of Vegetarians

Fruits

There are several different types of vegetarians. None of them eat meat or fish.

The two most common types are lacto-ovo vegetarians and vegans.

Lacto-ovo vegetarians (or simply “vegetarians”) eat dairy products and eggs, but vegans do not eat any animal-derived foods.

Dairy Products and Eggs Are Low in Carbs

Eggs and dairy products, without added sugar, are low in carbs, but high in both protein and fat. For vegetarians (not vegans), they are perfect for a low-carb diet.

Eggs: Contain only trace amounts of carbs. Choose pastured, omega-3-enriched or free-range eggs if you can.
Yogurt, Greek yogurt and kefir: Choose unsweetened, full-fat versions. Find ones with live cultures for an additional probiotic benefit.
Grass-fed butter: Butter from grass-fed cows is healthy, and fine in moderation on a low-carb diet.
Cheese: Highly nutrient-dense and tasty, and can be used in all sorts of recipes.
These foods are also rich in vitamin B12, which is not found in plant foods. Vegetarians can get all the B12 they need from these foods, while vegans need to supplement.



Low-Carb Friendly Plant Foods (For Both Vegetarians and Vegans)

There is actually a massive variety of low-carb foods from plants.

Many of these foods are also high in protein and fat.

Vegetables: Many vegetables are low in carbs. This includes tomatoes, onions, cauliflower, eggplant, bell peppers, broccoli and Brussels sprouts.
Fruits: Berries like strawberries and blueberries can be eaten on a low-carb diet. Depending on how many carbs you want to eat, other fruits may be acceptable as well.
Fatty fruits: Avocados and olives are incredibly healthy. They are low in carbs but high in fat.
Nuts and seeds: Nuts and seeds are low in carbs, but high in protein and fat. This includes almonds, walnuts, macadamia nuts, peanuts and pumpkin seeds.
Soy: Foods like tofu and tempeh are high in protein and fat, but low in carbs. This makes them acceptable on a low-carb vegetarian/vegan diet.
Legumes: Some legumes, including green beans, chick peas and others.
Healthy fats: Extra virgin olive oil, avocado oil and coconut oil.
Chia seeds: Most of the carbs in chia seeds are fiber, so almost all of the usable calories in them come from protein and fat.
Dark chocolate: If you choose dark chocolate with a high (70-85%+) cocoa content, then it will be low in carbs but high in fat.
How Many Carbs Should You Eat?

There is no fixed definition of exactly what “low carb” means.

Weird Chef Playing With Vegetables

It is important to experiment and figure out a way to match your carb intake to your own goals and preferences.

That being said, these guidelines are reasonable:

100-150 grams per day: This is a decent maintenance range, and is good for people who exercise a lot.
50-100 grams per day: This should lead to automatic weight loss, and is a good maintenance range for people who don’t exercise that much.
20-50 grams per day: With a carb intake this low, you should lose weight quickly without experiencing much hunger. This carb range should put you into ketosis.
Vegetarians could easily go into the lowest range, but such a diet would be impractical for vegans. The 100-150 gram range would be more suitable for vegans.

It is recommended to use a nutrition tracker (like Cron-o-meter) for at least a few days/weeks while you are fine-tuning your carbohydrate intake and making sure to get enough protein and fat.

A Sample Menu For a Low-Carb Vegetarian Diet

This is a one-week sample menu for a vegetarian (not vegan) diet that is low in carbs.

You can adapt this based on your own needs and preferences.

Monday

Breakfast: Eggs and vegetables, fried in olive oil.
Lunch: Four bean salad with olive oil, and a handful of nuts.
Dinner: Cheesy cauliflower bake (gratin) with broccoli and potato.
Tuesday

Breakfast: Full-fat yoghurt and berries.
Lunch: Leftover potato bake from the night before.
Dinner: Grilled portabello mushrooms, with buttered vegetables and avocado.


Wednesday

Breakfast: Smoothie with coconut milk and blueberries.
Lunch: Carrot and cucumber sticks with hummus dip, and a handful of nuts.
Dinner: Tempeh stir fry, with cashew nuts and veggies.
Thursday

Breakfast: Omelet with vegetables, fried in olive oil.
Lunch: Leftover stir fry from dinner the night before.
Dinner: Chilli beans with sour cream, cheese and salsa.
Friday

Breakfast: Full-fat yoghurt and berries.
Lunch: Quinoa salad with some olive oil and a handful of nuts.
Dinner: Feta cheese salad with pumpkin seeds and macadamia nuts, drizzled with olive oil.
Saturday

Breakfast: Fried eggs with baked beans and avocado.
Lunch: Carrot and cucumber sticks with hummus dip, and a handful of nuts.
Dinner: Eggplant moussaka.
Sunday

Breakfast: Strawberry smoothie with full-fat yogurt and nuts.
Lunch: Leftover moussaka from the night before.
Dinner: Asparagus, spinach and feta quiche (with or without egg).
You can find numerous delicious low-carb vegan recipes on this site.

Plus, there is a massive amount of free recipes available on the internet. Try typing “low carb vegetarian recipes” or “low carb vegan recipes” into Google.

There are also cookbooks on Amazon that are dedicated to low-carb and plant-based eating.

Take Home Message

There are many delicious plant foods that are low in carbs, but high in fat and protein.

Clearly, you don’t need to be a meat eater to reap the benefits of low-carb eating.

boohooboo

thanks. i was frustrated because there's no way i can be vegetarian and stick to 25 carbs/day, but maybe if i raise my carbs a bit, i can do it. here goes...

auntstephie321

boohooboo wrote: »

thanks. i was frustrated because there's no way i can be vegetarian and stick to 25 carbs/day, but maybe if i raise my carbs a bit, i can do it. here goes...

You don't have to be before 25 g a day for your body to produce ketones or to see the benefits of low carb. 60-70 is a great range and will allow you many more options

GaleHawkins

auntstephie321 wrote: »

boohooboo wrote: »

thanks. i was frustrated because there's no way i can be vegetarian and stick to 25 carbs/day, but maybe if i raise my carbs a bit, i can do it. here goes...

You don't have to be before 25 g a day for your body to produce ketones or to see the benefits of low carb. 60-70 is a great range and will allow you many more options

@auntstephie321 do some reading on getting into and staying in ketosis and I think you will see for most people 60-70 daily carbs is not a great range but the range will be <50 grams daily. The person that will be burning 100 carbs in the next few hours may be OK eating 60-70 grams of carbs however and stay in ketosis. We are all different to some degree.

auntstephie321

You may not be in deep ketosis and reading levels on a meter but the body will produce ketones when it runs out of glucose, once stores are depleted if one is only ingesting 60 - 70g a day the body will start burning fat for its daily needs thus producing ketones. It just may not be at the level that personally makes you feel the best, so lower carbs and more ketones works best for you. Someone who is struggling to stay that low on carbs can still gain the benefits of lc and ketone production eating a slightly higher level, even higher if they are active.

wabmester

GaleHawkins wrote: »

auntstephie321 wrote: »

boohooboo wrote: »

thanks. i was frustrated because there's no way i can be vegetarian and stick to 25 carbs/day, but maybe if i raise my carbs a bit, i can do it. here goes...

You don't have to be before 25 g a day for your body to produce ketones or to see the benefits of low carb. 60-70 is a great range and will allow you many more options

@auntstephie321 do some reading on getting into and staying in ketosis and I think you will see for most people 60-70 daily carbs is not a great range but the range will be <50 grams daily. The person that will be burning 100 carbs in the next few hours may be OK eating 60-70 grams of carbs however and stay in ketosis. We are all different to some degree.

I'm with @auntstephie321 on this one.

We are different in terms of the amount of EXCESS ketones we'll produce (and that's what you measure even when you're measuring venous blood levels).

But we're not that different in terms of the brain's energy requirement, and that's what drives ketone production. The brain needs 500-600 kcal/day. It can get that from glucose (600 kcal = 150g) or it can get that from ketones.

I.e., if your glucose is below 150g/day, you MUST make ketones.

sharon9597

I agree with above. The point of my post to boohooboo was to give another option to deep ketosis and such a low carb count. I know a lot of people in this group think LCHF is the way to go but it's not the only way. This group is for low carb and anything under 150g a day can be considered low carb and for many people, especially vegetarians a higher carb level is what is more sustainable as well as more enjoyable. I'm vegetarian for ethical reasons and would never compromise just to loose weight. As I said before you'll never stick to a diet long term that you don't enjoy or are struggling with. With a higher carb allowance we will still loose, ok perhaps not quite as fast as keto but in a much more enjoyable and sustainable way.

Sunny_Bunny_

@boohooboo I know you're going to find the right way for you to achieve your goals if you keep experimenting, and really try not to focus too much on what you can't have. I just think that messes with our heads and makes changing more difficult.
I try to look at foods that don't fit my plan like they aren't really food at all. I think things like "I don't eat cat food because it's not for me", and "I don't eat pasta or sweets because it's not for me". I had to decide those things are basically the same thing.
I understand you're difficulty in making 25g work with your restrictions and preferences, but you will get there. Keep adjusting and you will find the right way for you. It might not be like anyone else's and that's ok. It only matters that you can sustain it and it brings you to a healthier way of life.

KETOGENICGURL

Sharon9597…great post.

KETOGENICGURL

403Isaiah- I just haven't stumbled across others like me who can share their experiences yet.

two words: personal responsibility. you need to help yourself, some people ask a million questions, then spread their wings and fly, some people need spoon-feeding forever. which will succeed?