Vegan Keto beginner meals
Replies
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lynn_glenmont wrote: »JStarDragon wrote: »Here is a link for those who are curious about what a vegan keto diet looks like. https://www.ruled.me/comprehensive-guide-vegan-ketogenic-diet/
So, one of the recommended vegan-keto recipes on the site you link to is a sesame-eggplant-tofu dish with 7 grams of net carbs and 11 grams of protein per serving, for nearly 300 kcal. To get 100 g of protein from that dish would cost 63 g of net carbs and 2700 kcal.
The peanut butter pancakes are a little better. 5 g net carbs, 14 g protein, and nearly 400 calories per serving. So to get 100 g of protein from that dish would cost you 35 g net carbs and 2800 kcal.
Even better is the crispy tofu and bok choy salad. 7 g net carbs, 24 g protein, and nearly 400 calories per serving. To get 100 g of protein from that dish would only cost you 28 g net carbs and 1600 kcal. Eliminate the lemon and lime juice and garlic and toss in some unflavored, unsweetened, vegan protein powder, and a huge serving of this for your OMAD could actually work. I'm not sure I could eat 2 and a quarter lbs of bok choy within a one-hour window, but YMMV. As I noted in previous posts, subbing seitan for tofu will improve the protein-carb ration. You could look at the profiles of other vegan meat substitutes and other veggies to sub for the tofu and bok choy to get some variety.
That's it, though. The other recipes (at least the ones that had nutrition information or were actually vegan - I'm looking at you, caprese salad) listed were worse than the crispy tofu and bok choy salad in terms of carb-protein balance, so if you were to eat any amount of those, you would have to find things to eat or drink that had a carb-protein balance even better than the crispy tofu and bok choy salad.
One serving of each of the foods listed in the sites sample vegan keto meal plan (see below) would yield approximately
28 g net carbs
75 g protein
1660 kcal
Over on carbs, under on protein. I don't remember seeing a specific calorie goal in your posts, so I don't know if you would be getting an appropriate number of calories on this plan.
I used the nutrition information for one serving of Bob's Red Mill unsweetened unflavored pea protein where a recipe called for adding vegan protein. Where the meal plan suggested a choice of two different dishes, I chose the one with the higher protein-carb ratio. I used the nutrition for the warm Asian broccoli salad as the dinner side dish, because there was no nutrition information for the grilled eggplant dish.
Breakfast: Peanut Butter Pancakes and a McKeto Strawberry Milkshake with added vegan protein powder or make a keto-friendly smoothie with flavored vegan protein and MCT oil blended in.
Lunch: Crispy Tofu and Bok Choy Salad or Oven Roasted Caprese Salad
Dinner: Vegan Sesame Tofu and Eggplant or Vegetarian Red Coconut Curry with Spicy Grilled Eggplant with Red Pepper, Parsley, and Mint or Warm Asian Broccoli Salad as a side dish.
Dessert: Coconut Peanut Butter Balls
@JStarDragon I realize trying to eat all of these dishes in a one-hour OMAD might not work, but I am sincerely trying to respond to your original question, and this is the information on the site you indicated as showing what a vegan keto diet looks like. I don't think you can meet your goals following the meal plan laid out on that site. You're going to have to do some tweaking. Subbing seitan for tofu, maybe trimming back a little on the veggies and fruits, and using at least two servings of unflavored, unsweetened vegan protein powder per day.
ETA bolding for the TL;DR crowd.
Those dishes are examples of vegan keto, they are not shown as examples of omad or IF meals, if you would like more guidance on what people eat in IF I suggest you go to the vegan keto groups and ask. IF is very common with people doing keto. Some people set higher carb limits while staying in ketosis which is why these carb numbers vary, though they are still very low and contain a good amount of protein. Fats are calories dense, making it easy to eat a smaller amount of food (1-2 meal size) and hit the calories limit for the day.
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JStarDragon wrote: »lynn_glenmont wrote: »JStarDragon wrote: »Here is a link for those who are curious about what a vegan keto diet looks like. https://www.ruled.me/comprehensive-guide-vegan-ketogenic-diet/
So, one of the recommended vegan-keto recipes on the site you link to is a sesame-eggplant-tofu dish with 7 grams of net carbs and 11 grams of protein per serving, for nearly 300 kcal. To get 100 g of protein from that dish would cost 63 g of net carbs and 2700 kcal.
The peanut butter pancakes are a little better. 5 g net carbs, 14 g protein, and nearly 400 calories per serving. So to get 100 g of protein from that dish would cost you 35 g net carbs and 2800 kcal.
Even better is the crispy tofu and bok choy salad. 7 g net carbs, 24 g protein, and nearly 400 calories per serving. To get 100 g of protein from that dish would only cost you 28 g net carbs and 1600 kcal. Eliminate the lemon and lime juice and garlic and toss in some unflavored, unsweetened, vegan protein powder, and a huge serving of this for your OMAD could actually work. I'm not sure I could eat 2 and a quarter lbs of bok choy within a one-hour window, but YMMV. As I noted in previous posts, subbing seitan for tofu will improve the protein-carb ration. You could look at the profiles of other vegan meat substitutes and other veggies to sub for the tofu and bok choy to get some variety.
That's it, though. The other recipes (at least the ones that had nutrition information or were actually vegan - I'm looking at you, caprese salad) listed were worse than the crispy tofu and bok choy salad in terms of carb-protein balance, so if you were to eat any amount of those, you would have to find things to eat or drink that had a carb-protein balance even better than the crispy tofu and bok choy salad.
One serving of each of the foods listed in the sites sample vegan keto meal plan (see below) would yield approximately
28 g net carbs
75 g protein
1660 kcal
Over on carbs, under on protein. I don't remember seeing a specific calorie goal in your posts, so I don't know if you would be getting an appropriate number of calories on this plan.
I used the nutrition information for one serving of Bob's Red Mill unsweetened unflavored pea protein where a recipe called for adding vegan protein. Where the meal plan suggested a choice of two different dishes, I chose the one with the higher protein-carb ratio. I used the nutrition for the warm Asian broccoli salad as the dinner side dish, because there was no nutrition information for the grilled eggplant dish.
Breakfast: Peanut Butter Pancakes and a McKeto Strawberry Milkshake with added vegan protein powder or make a keto-friendly smoothie with flavored vegan protein and MCT oil blended in.
Lunch: Crispy Tofu and Bok Choy Salad or Oven Roasted Caprese Salad
Dinner: Vegan Sesame Tofu and Eggplant or Vegetarian Red Coconut Curry with Spicy Grilled Eggplant with Red Pepper, Parsley, and Mint or Warm Asian Broccoli Salad as a side dish.
Dessert: Coconut Peanut Butter Balls
@JStarDragon I realize trying to eat all of these dishes in a one-hour OMAD might not work, but I am sincerely trying to respond to your original question, and this is the information on the site you indicated as showing what a vegan keto diet looks like. I don't think you can meet your goals following the meal plan laid out on that site. You're going to have to do some tweaking. Subbing seitan for tofu, maybe trimming back a little on the veggies and fruits, and using at least two servings of unflavored, unsweetened vegan protein powder per day.
ETA bolding for the TL;DR crowd.
Those dishes are examples of vegan keto, they are not shown as examples of omad or IF meals, if you would like more guidance on what people eat in IF I suggest you go to the vegan keto groups and ask. IF is very common with people doing keto. Some people set higher carb limits while staying in ketosis which is why these carb numbers vary, though they are still very low and contain a good amount of protein. Fats are calories dense, making it easy to eat a smaller amount of food (1-2 meal size) and hit the calories limit for the day.
No, I'm not interested in more guidance on what people eat in IF. That's really not relevant to your original question, which was whether a particular dish (tofu-broccoli-coconut current) was appropriate for the dietary goals you laid out (keto vegan, along with OMAD and wanting to hit 100 g of protein, at some level of calorie restriction that I don't remember if you ever specified). The fact that you likely wouldn't try to eat a wide variety of different foods in a one-hour OMAD window doesn't change the fact that none of the dishes on the site you held up as an example of vegan keto eating is consistent with the protein and carb goals you set.
I actually gave you a researched answer to your original question in a post upthread (no, if you eat enough broccoli, tofu, and standard coconut curry sauce in any proportion you will overshoot keto carb limits before you hit your protein goal), and I offered you suggestions upthread and in the more recent one you quote here on how you could tweak such a dish to make it possible for a large serving, supplemented by a fat and protein drink, to hit your protein goal and a reasonable number of calories without going over 20 grams of carbs. I won't repeat the specifics again, since you've ignored it twice and seem more interested in trying to paint responders as ignorant or hostile than actually engaging on the question you asked.
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No, I'm not interested in more guidance on what people eat in IF. That's really not relevant to your original question, which was whether a particular dish (tofu-broccoli-coconut current) was appropriate for the dietary goals you laid out (keto vegan, along with OMAD and wanting to hit 100 g of protein, at some level of calorie restriction that I don't remember if you ever specified). The fact that you likely wouldn't try to eat a wide variety of different foods in a one-hour OMAD window doesn't change the fact that none of the dishes on the site you held up as an example of vegan keto eating is consistent with the protein and carb goals you set.
I actually gave you a researched answer to your original question in a post upthread (no, if you eat enough broccoli, tofu, and standard coconut curry sauce in any proportion you will overshoot keto carb limits before you hit your protein goal), and I offered you suggestions upthread and in the more recent one you quote here on how you could tweak such a dish to make it possible for a large serving, supplemented by a fat and protein drink, to hit your protein goal and a reasonable number of calories without going over 20 grams of carbs. I won't repeat the specifics again, since you've ignored it twice and seem more interested in trying to paint responders as ignorant or hostile than actually engaging on the question you asked.
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Here is the thing though, you are not trying to be helpful, you're trying to criticize my way of eating. You're trying to find problems where there are none. I posted the link because several people had left comments saying they didn't understand vegan keto and were curious to see what that looks like. I never posted the link saying "these are the recipes I follow, this is an omad vegan keto with under 20g" I am very capable of looking at the macros in the meals posted on the website describing vegan keto and giving examples. You just repeated the website back to me, and I'm not even using any of those. As far as vegan coconut curry with tofu and broccoli, it was never ever my assumption that I would be making a standard run on the mill dish, I would probably have to make it in a way that fit into my macros, adding coconut cream, chia, zucchini and greens, using low carb curry rather than standard store bought, maybe adding some avo, including a pea or hemp protein in some way. Please stop commenting on my thread, like I have already said, only people who are knowledgeable in this way of eating and have helpful suggestions.
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JStarDragon wrote: »'lynn_glenmont wrote:No, I'm not interested in more guidance on what people eat in IF. That's really not relevant to your original question, which was whether a particular dish (tofu-broccoli-coconut current) was appropriate for the dietary goals you laid out (keto vegan, along with OMAD and wanting to hit 100 g of protein, at some level of calorie restriction that I don't remember if you ever specified). The fact that you likely wouldn't try to eat a wide variety of different foods in a one-hour OMAD window doesn't change the fact that none of the dishes on the site you held up as an example of vegan keto eating is consistent with the protein and carb goals you set.
I actually gave you a researched answer to your original question in a post upthread (no, if you eat enough broccoli, tofu, and standard coconut curry sauce in any proportion you will overshoot keto carb limits before you hit your protein goal), and I offered you suggestions upthread and in the more recent one you quote here on how you could tweak such a dish to make it possible for a large serving, supplemented by a fat and protein drink, to hit your protein goal and a reasonable number of calories without going over 20 grams of carbs. I won't repeat the specifics again, since you've ignored it twice and seem more interested in trying to paint responders as ignorant or hostile than actually engaging on the question you asked.
Here is the thing though, you are not trying to be helpful, you're trying to criticize my way of eating. You're trying to find problems where there are none. I posted the link because several people had left comments saying they didn't understand vegan keto and were curious to see what that looks like. I never posted the link saying "these are the recipes I follow, this is an omad vegan keto with under 20g" I am very capable of looking at the macros in the meals posted on the website describing vegan keto and giving examples. You just repeated the website back to me, and I'm not even using any of those. As far as vegan coconut curry with tofu and broccoli, it was never ever my assumption that I would be making a standard run on the mill dish, I would probably have to make it in a way that fit into my macros, adding coconut cream, chia, zucchini and greens, using low carb curry rather than standard store bought, maybe adding some avo, including a pea or hemp protein in some way. Please stop commenting on my thread, like I have already said, only people who are knowledgeable in this way of eating and have helpful suggestions.
I offered you helpful suggestions on how to tweak the recipe you proposed using. You ignored it.
Since you already know how you would modify a broccoli-tofu-coconut curry to fit your goals, I don't understand why you posted in the first place. People have raised insightful points about the difficulty of combining a dietary approach that eschews carbs with an ethical approach that relies on plant-based foods, and you've chosen to interpret that as hostility. I've actually answered your original question, with helpful suggestions on how to tweak recipes to fit within the narrow overlap of the two approaches that you've chosen. How is that "trying to criticize [your] way of eating"? How is that "trying to find problems where there are none"? And, quite respectfully, to say that there are no problems with combining vegan and keto is either ignoring reality or adopting a definition of "problems" that amounts to "100% unsurmountable barriers." Pointing out that there are very few foods that would allow you to meet your goals (because for every plant-derived food you eat that falls below the protein-carb ratio you've set, you have to find one that surpasses it by an equal amount, and that's a pretty short list), and then suggesting foods that do surpass your protein-carb ratio is not criticizing or finding problems that don't exist.
Good luck. I hope the next time you try to help someone, you meet with more openness and gratitude than people who have posted on this thread have received.
Edited to fix the quote-embedding that was screwed up in the post I quoted.11 -
I didn't read all of the thread yet so I apologize if this was already posted.The Low Carber Daily MFP group has a great Launch PAd that the mods put together. In it, there is a section on types of LC programs and it includes vegan. It could be helpful:
Non-Dairy Keto
Maria Emmerich
http://www.healthfulpursuit.com/
http://thenourishedcaveman.com/ (also Paleo)
Vegan Keto
https://www.reddit.com/r/veganketo
http://www.healthfulpursuit.com/2015/04/video-low-carb-vegan-keto-plant-based/
http://veganhealth.org/
http://ketomotive.com/vegan-ketogenic-diet/
http://www.theketogenicdiet.org/low-carb-dieting-for-vegetarians-and-vegans-is-it-possible/
http://healthygamergirl.com/
http://www.theveganrd.com/
Vegetarian Keto
https://www.dietdoctor.com/new-vegetarian-meal-plan
https://www.dietdoctor.com/vegetarian-low-carb-keto-inspiration
https://www.reddit.com/r/vegetarianketo
http://ketodietapp.com/Blog/post/2015/07/05/2-week-vegetarian-keto-diet-plan
http://vegetarianketo.blogspot.com/
http://ketodietapp.com/Blog/post/2015/05/27/81-delicious-savory-low-carb-vegetarian-recipes
https://vegetarianketo.wordpress.com/
I'm afraid I have no real helpful advice for you beyond making sure you get enough sodium (3000 to 5000 mg a day). I'm keto but my diet is much closer to carnivore than vegetarian, never mind vegan.
It may be helpful to ease into that low of carbs though, IMO. I imagine it could be a steep learning curve for many.
Good luck.
ETA Hugs. It wouldn't be a keto thread in MFP without people telling you not to do it/how hard or unhealthy it is/ all you need to lose weight is to eat less. LOL 10 -
I didn't read all of the thread yet so I apologize if this was already posted.The Low Carber Daily MFP group has a great Launch PAd that the mods put together. In it, there is a section on types of LC programs and it includes vegan. It could be helpful:
Non-Dairy Keto
Maria Emmerich
http://www.healthfulpursuit.com/
http://thenourishedcaveman.com/ (also Paleo)
Vegan Keto
https://www.reddit.com/r/veganketo
http://www.healthfulpursuit.com/2015/04/video-low-carb-vegan-keto-plant-based/
http://veganhealth.org/
http://ketomotive.com/vegan-ketogenic-diet/
http://www.theketogenicdiet.org/low-carb-dieting-for-vegetarians-and-vegans-is-it-possible/
http://healthygamergirl.com/
http://www.theveganrd.com/
Vegetarian Keto
https://www.dietdoctor.com/new-vegetarian-meal-plan
https://www.dietdoctor.com/vegetarian-low-carb-keto-inspiration
https://www.reddit.com/r/vegetarianketo
http://ketodietapp.com/Blog/post/2015/07/05/2-week-vegetarian-keto-diet-plan
http://vegetarianketo.blogspot.com/
http://ketodietapp.com/Blog/post/2015/05/27/81-delicious-savory-low-carb-vegetarian-recipes
https://vegetarianketo.wordpress.com/
I'm afraid I have no real helpful advice for you beyond making sure you get enough sodium (3000 to 5000 mg a day). I'm keto but my diet is much closer to carnivore than vegetarian, never mind vegan. It may be helpful to ease into that low of carbs though, IMO. I imagine it could be a steep learning curve for many.
Good luck.
ETA Hugs. It wouldn't be a keto thread in MFP without people telling you not to do it/how hard or unhealthy it is/ all you need to lose weight is to eat less. LOL
Good grief, the comments weren't anti keto. They were concerns about the combination of three different things that require some differing restrictions. No need to make it into something it's not.14 -
The way you choose to eat has 0 impact on me, so I feel no need to dissuade you. If you want to eat this way, then go ahead. We all have our taste preferences, and this seems to be in line with your taste buds. Would I choose it? No. But I also know that I eat a way that a lot of people wouldn't choose either.
Quick question, because I am genuinely curious and that link provided no insight in this- What do you do if you eat in a restaurant? Or if you are traveling?0 -
nutmegoreo wrote: »I didn't read all of the thread yet so I apologize if this was already posted.The Low Carber Daily MFP group has a great Launch PAd that the mods put together. In it, there is a section on types of LC programs and it includes vegan. It could be helpful:
Non-Dairy Keto
Maria Emmerich
http://www.healthfulpursuit.com/
http://thenourishedcaveman.com/ (also Paleo)
Vegan Keto
https://www.reddit.com/r/veganketo
http://www.healthfulpursuit.com/2015/04/video-low-carb-vegan-keto-plant-based/
http://veganhealth.org/
http://ketomotive.com/vegan-ketogenic-diet/
http://www.theketogenicdiet.org/low-carb-dieting-for-vegetarians-and-vegans-is-it-possible/
http://healthygamergirl.com/
http://www.theveganrd.com/
Vegetarian Keto
https://www.dietdoctor.com/new-vegetarian-meal-plan
https://www.dietdoctor.com/vegetarian-low-carb-keto-inspiration
https://www.reddit.com/r/vegetarianketo
http://ketodietapp.com/Blog/post/2015/07/05/2-week-vegetarian-keto-diet-plan
http://vegetarianketo.blogspot.com/
http://ketodietapp.com/Blog/post/2015/05/27/81-delicious-savory-low-carb-vegetarian-recipes
https://vegetarianketo.wordpress.com/
I'm afraid I have no real helpful advice for you beyond making sure you get enough sodium (3000 to 5000 mg a day). I'm keto but my diet is much closer to carnivore than vegetarian, never mind vegan. It may be helpful to ease into that low of carbs though, IMO. I imagine it could be a steep learning curve for many.
Good luck.
ETA Hugs. It wouldn't be a keto thread in MFP without people telling you not to do it/how hard or unhealthy it is/ all you need to lose weight is to eat less. LOL
Good grief, the comments weren't anti keto. They were concerns about the combination of three different things that require some differing restrictions. No need to make it into something it's not.nutmegoreo wrote: »I didn't read all of the thread yet so I apologize if this was already posted.The Low Carber Daily MFP group has a great Launch PAd that the mods put together. In it, there is a section on types of LC programs and it includes vegan. It could be helpful:
Non-Dairy Keto
Maria Emmerich
http://www.healthfulpursuit.com/
http://thenourishedcaveman.com/ (also Paleo)
Vegan Keto
https://www.reddit.com/r/veganketo
http://www.healthfulpursuit.com/2015/04/video-low-carb-vegan-keto-plant-based/
http://veganhealth.org/
http://ketomotive.com/vegan-ketogenic-diet/
http://www.theketogenicdiet.org/low-carb-dieting-for-vegetarians-and-vegans-is-it-possible/
http://healthygamergirl.com/
http://www.theveganrd.com/
Vegetarian Keto
https://www.dietdoctor.com/new-vegetarian-meal-plan
https://www.dietdoctor.com/vegetarian-low-carb-keto-inspiration
https://www.reddit.com/r/vegetarianketo
http://ketodietapp.com/Blog/post/2015/07/05/2-week-vegetarian-keto-diet-plan
http://vegetarianketo.blogspot.com/
http://ketodietapp.com/Blog/post/2015/05/27/81-delicious-savory-low-carb-vegetarian-recipes
https://vegetarianketo.wordpress.com/
I'm afraid I have no real helpful advice for you beyond making sure you get enough sodium (3000 to 5000 mg a day). I'm keto but my diet is much closer to carnivore than vegetarian, never mind vegan. It may be helpful to ease into that low of carbs though, IMO. I imagine it could be a steep learning curve for many.
Good luck.
ETA Hugs. It wouldn't be a keto thread in MFP without people telling you not to do it/how hard or unhealthy it is/ all you need to lose weight is to eat less. LOL
Good grief, the comments weren't anti keto. They were concerns about the combination of three different things that require some differing restrictions. No need to make it into something it's not.
All I meant wast gat most ketones threads involve people telling you keto is too hard or unhealthy, and not to bother with it because of that. I never said it was anti keto. Seems like a pretty typical keto thread to me. <Shrug>11 -
nutmegoreo wrote: »I didn't read all of the thread yet so I apologize if this was already posted.The Low Carber Daily MFP group has a great Launch PAd that the mods put together. In it, there is a section on types of LC programs and it includes vegan. It could be helpful:
Non-Dairy Keto
Maria Emmerich
http://www.healthfulpursuit.com/
http://thenourishedcaveman.com/ (also Paleo)
Vegan Keto
https://www.reddit.com/r/veganketo
http://www.healthfulpursuit.com/2015/04/video-low-carb-vegan-keto-plant-based/
http://veganhealth.org/
http://ketomotive.com/vegan-ketogenic-diet/
http://www.theketogenicdiet.org/low-carb-dieting-for-vegetarians-and-vegans-is-it-possible/
http://healthygamergirl.com/
http://www.theveganrd.com/
Vegetarian Keto
https://www.dietdoctor.com/new-vegetarian-meal-plan
https://www.dietdoctor.com/vegetarian-low-carb-keto-inspiration
https://www.reddit.com/r/vegetarianketo
http://ketodietapp.com/Blog/post/2015/07/05/2-week-vegetarian-keto-diet-plan
http://vegetarianketo.blogspot.com/
http://ketodietapp.com/Blog/post/2015/05/27/81-delicious-savory-low-carb-vegetarian-recipes
https://vegetarianketo.wordpress.com/
I'm afraid I have no real helpful advice for you beyond making sure you get enough sodium (3000 to 5000 mg a day). I'm keto but my diet is much closer to carnivore than vegetarian, never mind vegan. It may be helpful to ease into that low of carbs though, IMO. I imagine it could be a steep learning curve for many.
Good luck.
ETA Hugs. It wouldn't be a keto thread in MFP without people telling you not to do it/how hard or unhealthy it is/ all you need to lose weight is to eat less. LOL
Good grief, the comments weren't anti keto. They were concerns about the combination of three different things that require some differing restrictions. No need to make it into something it's not.nutmegoreo wrote: »I didn't read all of the thread yet so I apologize if this was already posted.The Low Carber Daily MFP group has a great Launch PAd that the mods put together. In it, there is a section on types of LC programs and it includes vegan. It could be helpful:
Non-Dairy Keto
Maria Emmerich
http://www.healthfulpursuit.com/
http://thenourishedcaveman.com/ (also Paleo)
Vegan Keto
https://www.reddit.com/r/veganketo
http://www.healthfulpursuit.com/2015/04/video-low-carb-vegan-keto-plant-based/
http://veganhealth.org/
http://ketomotive.com/vegan-ketogenic-diet/
http://www.theketogenicdiet.org/low-carb-dieting-for-vegetarians-and-vegans-is-it-possible/
http://healthygamergirl.com/
http://www.theveganrd.com/
Vegetarian Keto
https://www.dietdoctor.com/new-vegetarian-meal-plan
https://www.dietdoctor.com/vegetarian-low-carb-keto-inspiration
https://www.reddit.com/r/vegetarianketo
http://ketodietapp.com/Blog/post/2015/07/05/2-week-vegetarian-keto-diet-plan
http://vegetarianketo.blogspot.com/
http://ketodietapp.com/Blog/post/2015/05/27/81-delicious-savory-low-carb-vegetarian-recipes
https://vegetarianketo.wordpress.com/
I'm afraid I have no real helpful advice for you beyond making sure you get enough sodium (3000 to 5000 mg a day). I'm keto but my diet is much closer to carnivore than vegetarian, never mind vegan. It may be helpful to ease into that low of carbs though, IMO. I imagine it could be a steep learning curve for many.
Good luck.
ETA Hugs. It wouldn't be a keto thread in MFP without people telling you not to do it/how hard or unhealthy it is/ all you need to lose weight is to eat less. LOL
Good grief, the comments weren't anti keto. They were concerns about the combination of three different things that require some differing restrictions. No need to make it into something it's not.
All I meant wast gat most ketones threads involve people telling you keto is too hard or unhealthy, and not to bother with it because of that. I never said it was anti keto. Seems like a pretty typical keto thread to me. <Shrug>
No they don't. Most say that keto is not magic and if it is too hard for you to adhere to there other ways. I don't read posts saying it is unhealthy.5 -
These forums don't work that way. A thread does not belong to the OP. Anyone may read and comment, and anyone may stop reading and commenting--including the OP.JStarDragon wrote: »Please stop commenting on my thread, like I have already said, only people who are knowledgeable in this way of eating and have helpful suggestions.
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Lillymoo01 wrote: »nutmegoreo wrote: »I didn't read all of the thread yet so I apologize if this was already posted.The Low Carber Daily MFP group has a great Launch PAd that the mods put together. In it, there is a section on types of LC programs and it includes vegan. It could be helpful:
Non-Dairy Keto
Maria Emmerich
http://www.healthfulpursuit.com/
http://thenourishedcaveman.com/ (also Paleo)
Vegan Keto
https://www.reddit.com/r/veganketo
http://www.healthfulpursuit.com/2015/04/video-low-carb-vegan-keto-plant-based/
http://veganhealth.org/
http://ketomotive.com/vegan-ketogenic-diet/
http://www.theketogenicdiet.org/low-carb-dieting-for-vegetarians-and-vegans-is-it-possible/
http://healthygamergirl.com/
http://www.theveganrd.com/
Vegetarian Keto
https://www.dietdoctor.com/new-vegetarian-meal-plan
https://www.dietdoctor.com/vegetarian-low-carb-keto-inspiration
https://www.reddit.com/r/vegetarianketo
http://ketodietapp.com/Blog/post/2015/07/05/2-week-vegetarian-keto-diet-plan
http://vegetarianketo.blogspot.com/
http://ketodietapp.com/Blog/post/2015/05/27/81-delicious-savory-low-carb-vegetarian-recipes
https://vegetarianketo.wordpress.com/
I'm afraid I have no real helpful advice for you beyond making sure you get enough sodium (3000 to 5000 mg a day). I'm keto but my diet is much closer to carnivore than vegetarian, never mind vegan. It may be helpful to ease into that low of carbs though, IMO. I imagine it could be a steep learning curve for many.
Good luck.
ETA Hugs. It wouldn't be a keto thread in MFP without people telling you not to do it/how hard or unhealthy it is/ all you need to lose weight is to eat less. LOL
Good grief, the comments weren't anti keto. They were concerns about the combination of three different things that require some differing restrictions. No need to make it into something it's not.nutmegoreo wrote: »I didn't read all of the thread yet so I apologize if this was already posted.The Low Carber Daily MFP group has a great Launch PAd that the mods put together. In it, there is a section on types of LC programs and it includes vegan. It could be helpful:
Non-Dairy Keto
Maria Emmerich
http://www.healthfulpursuit.com/
http://thenourishedcaveman.com/ (also Paleo)
Vegan Keto
https://www.reddit.com/r/veganketo
http://www.healthfulpursuit.com/2015/04/video-low-carb-vegan-keto-plant-based/
http://veganhealth.org/
http://ketomotive.com/vegan-ketogenic-diet/
http://www.theketogenicdiet.org/low-carb-dieting-for-vegetarians-and-vegans-is-it-possible/
http://healthygamergirl.com/
http://www.theveganrd.com/
Vegetarian Keto
https://www.dietdoctor.com/new-vegetarian-meal-plan
https://www.dietdoctor.com/vegetarian-low-carb-keto-inspiration
https://www.reddit.com/r/vegetarianketo
http://ketodietapp.com/Blog/post/2015/07/05/2-week-vegetarian-keto-diet-plan
http://vegetarianketo.blogspot.com/
http://ketodietapp.com/Blog/post/2015/05/27/81-delicious-savory-low-carb-vegetarian-recipes
https://vegetarianketo.wordpress.com/
I'm afraid I have no real helpful advice for you beyond making sure you get enough sodium (3000 to 5000 mg a day). I'm keto but my diet is much closer to carnivore than vegetarian, never mind vegan. It may be helpful to ease into that low of carbs though, IMO. I imagine it could be a steep learning curve for many.
Good luck.
ETA Hugs. It wouldn't be a keto thread in MFP without people telling you not to do it/how hard or unhealthy it is/ all you need to lose weight is to eat less. LOL
Good grief, the comments weren't anti keto. They were concerns about the combination of three different things that require some differing restrictions. No need to make it into something it's not.
All I meant wast gat most ketones threads involve people telling you keto is too hard or unhealthy, and not to bother with it because of that. I never said it was anti keto. Seems like a pretty typical keto thread to me. <Shrug>
No they don't. Most say that keto is not magic and if it is too hard for you to adhere to there other ways. I don't read posts saying it is unhealthy.
It's possible I am projecting based on posts from a few years ago. I was not infrequently told that I was going to get nutrient deficiencies, and I had people argue vehemently with me that one must eat more than (approx) 130g carbs a day or your brain would be starved.
5 -
georgieamber2 wrote: »georgieamber2 wrote: »My opinion is to do one of the other (vegan or keto) and being vegan myself, I would recommend that. I read an article about the difference with keto and plant based. The difference is that keto is low carb and high fat, where as plant based is low fat, high carb. Apparently there's no sufficient proof that keto keeps the weight off long term. The foods are also linked to cause chronic illnesses and shorten lifespan. Keto diet has less fibre too which your body needs to keep everything moving through your gastrointestinal tract. Keto is also a poor source of micronutrients. I would like the article with the references but I don't know if you can on here without being flagged ((if you want it message me:)) xxxx
Added, no one is trying to bash Keto:) we're just offering you some advice based on our own experiences and opinions xx
You do realize that veganism and plant based diets have the same compliance rate as all other diets right?
And you can get a pretty good macronutrient profile with keto if you do it right. But considering the amount of supplementation (b12 and often iron) on vegan diets, it would suggest those aren't so superior.
Hey:) most of the population is actually deficient in b12 due to the levels in the soil being low. Cattle and other animals being reared for feed are actually given a b12 supplement due to the fact that there's just not enough of it in the soil anymore. So the b12 you get from consuming animals is actually gained from a supplement. The same reason why vegan milk or normal cereal is fortified with b12:) most people aren't iron deficient - I was extremely anemic before going vegan (not because I wasn't consuming enough but because my body absorbs it poorly) but luckily that's all resolved now. I have blood tests every 3 months and I'm really healthy. x
The article I spoke about was about "normal" Keto not vegan... but I've looked at the meals and they seem interesting and I was you luck on it:) x
Id like to see where you get your statistics from regarding B12. The only people i know deficient are vegans.
Also, just like vegan, keto diet can be healthy or unhealthy. Keto doesn't mean low fiber or highly processed meats. You can get plenty of fiber with dark leafy greens and avocados. I suspect thr article you saw wasn't well informed.
B12 deficiency is fairly common in people who are over 65%, with an estimated 10-15% of this population being deficient.
https://www.ncbi.nlm.nih.gov/pubmed/104485291 -
JStarDragon wrote: »JaydedMiss wrote: »vegan...keto...and OMAD? if your not losing weight and getting the results you want its not because of what your eating tis in how much....this just sounds so unnecessary and overcomplicated. If your overeating on carby vegan stuff i imagine youll overeat in higher calorie high fat things to...why not just refocus on the calories?
I actually do stay within my limits and do not overeat. I eat extremely healthy meals and am very cautious with my habits. I have a variety of health obstacles which have slowed things down. I actually participated in a completely controlled 10 day cleanse where my only calories came from a premade green smoothie totaling 800 calories a day and lost not one pound, no muscle gained either. It's been a frustrating battle. I added strength training and cardio into my life for months and have lost 5% fat, gaining muscle, but I have retained a bizarre amount of water along with it. This is in a high carb vegan diet, whole food plant based, no junk ever. I am vegan for ethical reasons and it does not feel restrictive for me because meat and animal products are just not an option. I am uninterested in them and there's a whole rainbow of fruits and vegetables I enjoy. My point is that YOU have no idea about my personal habits, health, or lifestyle and it's extremely rude to act like you do. It's also not supportive at all. I am interested in the benefits of ketosis, because other things have not worked well. I am a vegan, and vegan keto IS a thing people do with success, why continue high carb if I my body feels like crap????
There is no doubt in my mind that anyone, including you, would lose fat on 10 days of 800 calories. That your scale didn't move is likely attributable to water weight. Could have been you were retaining water due to your cycle. Or the stress of this diet raised your cortisol level, which also causes water retention.
By all means, if eating high carb makes you feel like crap, eat less carbs. But that doesn't mean you need to switch to the extreme opposite in order to lose weight. All you need to lose weight is a calorie deficit and patience.
I think it would behoove you to make simple, sustainable changes, rather than resorting to extremes.
But you do you, and let us know how it goes in a month.
I'll leave you with this:
http://www.bodyrecomposition.com/research-review/dietary-restraint-and-cortisol-levels-research-review.html/
...a group of women who scored higher on dietary restraint scores showed elevated baseline cortisol levels. By itself this might not be problematic, but as often as not, these types of dieters are drawn to extreme approaches to dieting.
They throw in a lot of intense exercise, try to cut calories very hard (and this often backfires if disinhibition is high; when these folks break they break) and cortisol levels go through the roof. That often causes cortisol mediated water retention (there are other mechanisms for this, mind you, leptin actually inhibits cortisol release and as it drops on a diet, cortisol levels go up further). Weight and fat loss appear to have stopped or at least slowed significantly. This is compounded even further in female dieters due to the vagaries of their menstrual cycle where water balance is changing enormously week to week anyhow.
And invariably, this type of psychology responds to the stall by going even harder. They attempt to cut calories harder, they start doing more activity. The cycle continues and gets worse. Harder dieting means more cortisol means more water retention means more dieting. Which backfires (other problems come in the long-term with this approach but you’ll have to wait for the book to read about that).
When what they should do is take a day or two off (even one day off from training, at least in men, let’s cortisol drop significantly). Raise calories, especially from carbohydrates. This helps cortisol to drop. More than that they need to find a way to freaking chill out. Meditation, yoga, get a massage... Get in the bath, candles, a little Enya, a glass of wine, have some you-time but please just chill.3 -
JStarDragon wrote: »I am using a macro calculator based on my body and goals, here is a link. It was suggested to me in another vegan keto group. https://keto-calculator.ankerl.com/
What did it identify as yor protein goal? Last time I looked for me, it significantly was deficient for protein.
Protein deficiency is almost nonexistent for people that eat enough calories on a varied, plant-based diet.2 -
maybebeccadough wrote: »JStarDragon wrote: »I am using a macro calculator based on my body and goals, here is a link. It was suggested to me in another vegan keto group. https://keto-calculator.ankerl.com/
What did it identify as yor protein goal? Last time I looked for me, it significantly was deficient for protein.
Protein deficiency is almost nonexistent for people that eat enough calories on a varied, plant-based diet.
Even if this is true (and I'll point out there is a big gulf between suboptimal protein intake and actual protein deficiency), I don't know if I'd consider the typical vegan keto diet to be "varied."4 -
maybebeccadough wrote: »JStarDragon wrote: »I am using a macro calculator based on my body and goals, here is a link. It was suggested to me in another vegan keto group. https://keto-calculator.ankerl.com/
What did it identify as yor protein goal? Last time I looked for me, it significantly was deficient for protein.
Protein deficiency is almost nonexistent for people that eat enough calories on a varied, plant-based diet.
I meant sub optimal.. the calculater had me around 115g of protein.. for an active male working to gain or maintain muscke, that level sucks1 -
@JStarDragon how's it going? Am really curious about the sustainability of vegan keto.0
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