Vegan Keto maintenance

(Debi) #1

Hellooo all.

I know I am in the minority in my keto approach, but my results have been steady. I am not positive I am approaching a goal weight, I just wanted to eat keto and see where my body went in terms of a weight. I am coming up on 3 calendar months ( Nov. 13), so 11 weeks currently, and 14 by Nov 13. I have lost 26lbs, and think it will be about 30 by the time my 3 months are up.

I have learned some things - during my time, I have had a few eggs, mainly because my proteins are also carbs, and some days i just didnt have enough ( poor planning), but after Nov 13 - I am going back to 100% vegan, because I really do feel even better being plant fueled and like not contributing to animal suffering…it was just hard on the macros some days and I failed.

I LOVE not getting hangry or queasy if I go a while without food. I LOVE not having any cravings, I LOVE that my blood work is amazing. ( Unconfirmed, but I think i was insulin resistant before I started, despite a good A1C) Bloodwork came back with amazing A1C, insulin and glucose levels ( A1c is 4.7).

I was definitely over carbing - potatoes mostly. I was definitely gaining weight because of not watching my macros - and I need to.

I didnt ever experience brain clarity, or massive energy. In fact I am far more high energy when 100% plant fueled. I am just as forgetful now as I was before I started - so I never got that perk at all. I miss just being able to make a meal out of all sorts veggie - which will take me over my 20 - 30 carbs a day.

I think i want to stay a fat burner, because I think I am only just scratching the surface of becoming fat adapted, but I want more veggies in my diet. I am not going back to grains, rice, or anything made with flour but would like a few beans and legumes…but that takes the carbs WAY UP.

Sooo my questions, how many carbs are you able to eat and still stay in ketosis fellow vegans? I know this is going to vary from person to person, but I need a ball park. As I transition higher…do I go in small increments? Does that make a difference? I dont have a monitor ( might get one) but can someone who has transitioned to 50g a day, maybe 60g tell me some signed I am popping out of ketosis…their experience, any pit falls, how they transitioned.

THANKS in advance for your insights!!!

(Empress of the Unexpected) #2

I’m able to eat forty or fifty grams of carbs a day and stay in ketosis but I have to test every once in a while. I can’t tell when I am in ketosis without testing. For instance, sometimes I get sudden ketone breath and when I test, my levels are lower than usual. Go figure! I don’t really transition. Just some days are 15 and other days are 50.

Today, in the interest of science, of course, I will be at 100 grams of carbs. Visit “reginas accountability thread” to hear the results.

(Debi) #3

Thanks Regina!!! Nice to chat with you again!! Will be popping over to your thread!!!

(KCKO, KCFO 🥥) #4

I’m not vegan but I have a dear friend who is, she finds this site very helpful

She also follows Dr. Panda’s idea of an eating window. She lost the weight she wanted plus went lower, she is at a weight she hasn’t seen since her teens. She is healthy and happy and only occasionally eats some fish or wild game. Her window is 10am-4pm. Works with her work schedule and her husband who isn’t vegan does the eating window as well and has dropped 20 lbs.

You might find timed eating beneficial?

I personal maintain by using fasting protocols when I get outside my 3 lbs. range.

Good luck sorting yourself out.

#5

I’m am not vegan, but I try (often unsuccessfully) to eat 2-3 lbs of vegetables and fruit plus several ounces of nuts and seeds during my eating window.

Over the past year, as a result of fasting and weight loss, my carb tolerance has improved. Its currently 50-75g, determined by testing blood glucose. I track BG and BK on daily basis. When experimenting, I test prior to eating a meal, 2 hour postprandial, 4 hours, and morning glucose to determine its impact.

When you test, try to keep all other variables the same except for what is being tested. You may find that calories matter. Food type may also matter. For example: 500 calories of macadamia nuts (mostly fat) vs 500 calories of turkey breast (mostly protein) vs 500 calories of beans (carb with fiber) vs 500 calories of potato. See how easy is to go down the rabbit hole…

(Empress of the Unexpected) #6

I agree - a few times a week I do an 8 hour window and though it is sometimes tough, it works, I lose a pound.

(Debi) #7

Thanks all for taking the time to reply. I usually eat in an 8 hour window, so that is easy. Yes carbs is why I gained 20lbs in a year eating all plants…too many potatoes and breads…One of the things I have learned is potatoes need to be a special occasion food, and not daily. I’d love to get beans and lentils back, not daily, but a few times a week.

I am showing signs of fat adaption - which is a goal, and I just want to keep being fat adapted. So did you increase a little at a time with your carbs? And what signs do you have of losing ketosis or fat adaption, that I should take note of?

THANKS!!!

#8

I have a growing appreciation for Dr. Fuhrman’s approach. He emphasizes eating whole, unprocessed foods that are lower on the glycemic index, and understands the importance of getting adequate fat intake. He advocates getting as much as 40% of total calories from seeds and nuts.