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Keto to plant based
keslermorgan
Posts: 5 Member
I’ve been doing Keto for 7 months now and am not seeing any benefits from it. Wanting to start to switch over to a plant based diet but not sure how to avoid to much weight gain. Should I stay just stay Keto? Not sure how to introduce carbs into diet again and afraid to do so.
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Replies
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You avoid weight gain by sticking to a deficit. You probably will experience a bit of weight gain as you re-introduce carbs but that would be water weight, not fat. If keto isn't working for you, find an eating style that will. They only work when they help you stay in a deficit.5
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What benefits were you after when starting keto?
Why do you want to eat "plant based" ("vegan sans ethics")?
You gain weight when you over time take in more calories than you burn.
Switching from extremely low carb to high carb, keeping the same calorie intake, will make your weight increase temporarily by a couple of pounds, as glycogen stores/water are replenished.5 -
I have had a large calorie deficit diet, I weight 122 lbs at 5ft 5in and I’m active. I wanted to feel more awake on this diet and lose weight, but I’m feeling drowsy and slow, while not losing any weight.1
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kommodevaran wrote: »What benefits were you after when starting keto?
Why do you want to eat "plant based" ("vegan sans ethics")?
You gain weight when you over time take in more calories than you burn.
Switching from extremely low carb to high carb, keeping the same calorie intake, will make your weight increase temporarily by a couple of pounds, as glycogen stores/water are replenished.kommodevaran wrote: »What benefits were you after when starting keto?
Why do you want to eat "plant based" ("vegan sans ethics")?
You gain weight when you over time take in more calories than you burn.
Switching from extremely low carb to high carb, keeping the same calorie intake, will make your weight increase temporarily by a couple of pounds, as glycogen stores/water are replenished.
I have had a large calorie deficit diet, I weight 122 lbs at 5ft 5in and I’m active. I wanted to feel more awake on this diet and lose weight, but I’m feeling drowsy and slow, while not losing any weight.
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Why are you jumping from one extreme to another? A plant based diet can be hard to pull off if you don't have experience with it especially if you're coming from a place of possible nutrient deficiency (restrictive diets tend to do that). So you have two goals: not feel drowsy and slow, and to lose weight. Would you be willing to reconsider weight loss? You're already at a low weight. Not everyone can pull off sub 20 BMI without problems.
Would this sound appealing to you? Eat food, things you like, mostly nutritious things at maintenance calories and do progressive resistance training to change the way your body looks without having to lose weight. Don't corner yourself to keto or plant based because you need the carbs for energy and you need the protein for recomp. You also need all kinds of nutrients because unless you ate a lot of organ meats and vegetables you may be low on some nutrients.6 -
I think it's important that you are aware of this: You're currently at a low weight for your height, and it's probably a good idea to not lose anymore weight now. Losing weight at your weight is going to be slow, and you shouldn't try to undereat to speed it up, or for any other reason.keslermorgan wrote: »kommodevaran wrote: »What benefits were you after when starting keto?
Why do you want to eat "plant based" ("vegan sans ethics")?
You gain weight when you over time take in more calories than you burn.
Switching from extremely low carb to high carb, keeping the same calorie intake, will make your weight increase temporarily by a couple of pounds, as glycogen stores/water are replenished.
I have had a large calorie deficit diet, I weight 122 lbs at 5ft 5in and I’m active. I wanted to feel more awake on this diet and lose weight, but I’m feeling drowsy and slow, while not losing any weight.
Whatever diet you choose, you have to eat sufficiently balanced and varied. If you don't, you'll feel horrible. Both keto and plant based are diets that need more knowledge than most people have, to be healthy. So if you don't do it right, you'll end up like you are. My tip would be to pick a more moderate approach, with meat as well as vegetables, and macros not too far away from MFP's default. And setting your goal to maintenance. This should make you feel better almost instantly.4 -
keslermorgan wrote: »I have had a large calorie deficit diet, I weight 122 lbs at 5ft 5in and I’m active. I wanted to feel more awake on this diet and lose weight, but I’m feeling drowsy and slow, while not losing any weight.
You may be low in sodium. When keto most find that they need to keep sodium at a minimum of 3000-5000 mg a day (there is 2300 mg of sodium in a teaspoon of salt). Low sodium gives the symptoms of fatigue, brain fog, headaches, stomach upset, bm issues, muscle aches/fatigue and spasms. Try a cup or two of salty bullion, or just a teaspoon of salt with a chaser of water. You might feel better in a day.
If you want to continue keto and go plant based, you can do so.there are vegan keto'ers out there.
If you decide to increase carbs, you may experience some gained water weight but that is it. Increasing carbs is only a problem if you have a health issue treated by low carb or it helps control your appetite.
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keslermorgan wrote: »kommodevaran wrote: »What benefits were you after when starting keto?
Why do you want to eat "plant based" ("vegan sans ethics")?
You gain weight when you over time take in more calories than you burn.
Switching from extremely low carb to high carb, keeping the same calorie intake, will make your weight increase temporarily by a couple of pounds, as glycogen stores/water are replenished.kommodevaran wrote: »What benefits were you after when starting keto?
Why do you want to eat "plant based" ("vegan sans ethics")?
You gain weight when you over time take in more calories than you burn.
Switching from extremely low carb to high carb, keeping the same calorie intake, will make your weight increase temporarily by a couple of pounds, as glycogen stores/water are replenished.
I have had a large calorie deficit diet, I weight 122 lbs at 5ft 5in and I’m active. I wanted to feel more awake on this diet and lose weight, but I’m feeling drowsy and slow, while not losing any weight.
You are in the lower range of "normal" for your height. For leaner people, losing weight becomes more challenging, and it is particularly challenging to lose fat and not lose lean mass when a person is on the leaner side and wanting to maintain a "large calorie deficit." There is no need to swing from keto to "plant-based" in order to achieve your goal - that is, you do not need to shove meat & dairy completely out of the picture.
Your scale weight will rise when you add carbohydrates - and it may look like a lot depending where you are in your menstrual cycle when you make the change, since water retention is a feature (or is it a bug? it always felt like a bug to me) the week before menstruation starts.
Aim to get at least 97g of protein a day to reduce muscle loss. Get at least 33 g of fat a day & fill the rest in with carbohydrates. If you choose vegetables, fruit, legumes, whole-grains for the bulk (pun lol) of your carbs you may feel more satiated for the same amount of calories than if you go more processed carbs.
Good luck!2 -
keslermorgan wrote: »kommodevaran wrote: »What benefits were you after when starting keto?
Why do you want to eat "plant based" ("vegan sans ethics")?
You gain weight when you over time take in more calories than you burn.
Switching from extremely low carb to high carb, keeping the same calorie intake, will make your weight increase temporarily by a couple of pounds, as glycogen stores/water are replenished.kommodevaran wrote: »What benefits were you after when starting keto?
Why do you want to eat "plant based" ("vegan sans ethics")?
You gain weight when you over time take in more calories than you burn.
Switching from extremely low carb to high carb, keeping the same calorie intake, will make your weight increase temporarily by a couple of pounds, as glycogen stores/water are replenished.
I have had a large calorie deficit diet, I weight 122 lbs at 5ft 5in and I’m active. I wanted to feel more awake on this diet and lose weight, but I’m feeling drowsy and slow, while not losing any weight.
You are lean.. so large deficits are really bad. You can certainly add carbs back in but you should probably go to maintenance for anfew weeks and come back with something a little more moderate, likea deficit of 300 or 400 calories5 -
keslermorgan wrote: »I’ve been doing Keto for 7 months now and am not seeing any benefits from it. Wanting to start to switch over to a plant based diet but not sure how to avoid to much weight gain. Should I stay just stay Keto? Not sure how to introduce carbs into diet again and afraid to do so.
Your basically jumping from one diet to another thinking diets will make you lose weight. Just be at a caloric deficit while eating your favorite foods instead of always restricting something. You're going from one extreme to another, you will always fail until you learn about the concepts of calories.The fact that your scared of carbs shows me you have no clue how to lose weight, because of the bad information you got. I am not surprised considering you did keto, many keto followers go into that diet with the thought that carbs are bad.3 -
keslermorgan wrote: »I’ve been doing Keto for 7 months now and am not seeing any benefits from it. Wanting to start to switch over to a plant based diet but not sure how to avoid to much weight gain. Should I stay just stay Keto? Not sure how to introduce carbs into diet again and afraid to do so.
Reintroduce carbs slowly. Lean towards the complex carbs. More veggies. And for simple carbs go easy, say start with an apple, berries, oranges in small portions. Make carb foods with fiber your friend.0 -
keslermorgan wrote: »I’ve been doing Keto for 7 months now and am not seeing any benefits from it. Wanting to start to switch over to a plant based diet but not sure how to avoid to much weight gain. Should I stay just stay Keto? Not sure how to introduce carbs into diet again and afraid to do so.
What weight you will initially gain is likely water. Don't freak out, your body needs that water.1 -
Just like nvmomketo Said, you are probably low on sodium and therefore experience fatigue and drowsiness. If I may add, you could also be low on potassium. Are you tracking your potassium and sodium intakes?0
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