Vegetarian Keto fail. Sad and desperate for help

(GigiFusc) #1

Hello everyone. Just found these boards today. Had a look around for vegetarian posts but couldn’t find any, so here I am. Apologies if I’ve missed the thread.

I’ve been on the keto diet for one month now. To say the results have been mixed are an understatement.
Week 1 - lost 5lbs
Week 2 - maintained weight
Week 3 - put on 1 lbs
Week 4 (today) - put on 5lbs

To say I was distraught this morning when I weighed myself is another understatement. I could tell I’d put some weight back on simply because my stomach looked bigger and my jeans fitted tighter.

I’ve definitely made mistakes over the initial 3 weeks but I thought I’d got the science right last week. As it turns out, I got it horribly wrong.

Last Thursday I realised (or thought I’d realised) that I hadn’t continued to lose weight because my fat intake was less than half the required amount. So i raised my fat intake as appropriate. And as I said above, today, +5lbs + some tears. (quite unfitting for a 17 stone, 48 year old butch hard guy).

My assumption is that my body is simply not burning the fat. Why? I don’t know. Am I one of the unlucky few who Keto simply doesn’t work for? or am I doing something wrong?

At the moment, I’ve decided to maintain the low carbs. I’m hitting lower than I thought possible but the variety for a veggie seems so limited that it’s tough - but I am maintaining low carb numbers.

I’m also going to maintain the higher protein intake - I’m doing this by eating mostly Quorn products.

My sugar intake is pretty low too so I’ll maintain that.

The big change I’m making is to stop the high amount of fat I’ve been eating this past week.

i guess my questions - in desperation for help are:

  1. Is the keto diet simply tough as nails to work on a vegetarian diet?
  2. Am I doing something wrong?
  3. Will the low carb + low fat mean I’ll go into some kind of cardiac arrest as my body can’t find anything to burn?
  4. For clarity - I’m quite overweight so I’ve never understood why being in a keto state doesn’t burn the fat that’s on me as opposed to the fat i eat?

Thanks so much in advance for any help. I really am feeling incredibly low after stupidly raising my expectations (like most newbs do) and I’m desperate for help and if I’m honest, just some support. I think I need an arm around the shoulder and for someone to tell me it’ll be alright…

(Empress of the Unexpected) #2

Hi. If you list some of the meals you have been eating the experts in the group can help you.

(Empress of the Unexpected) #3

Also your height

#4
  1. It does limit your food options so its harder in that sense.
  2. Weight loss shouldn’t be your goal for keto when first starting out. It is nice to see that happen, but your main goal should be fat adaptation. Basically, you want to get to a point where your body is efficient at burning fat. Although a lucky few lose tons of weight in the beginning, most of us don’t. You’re going to lose, gain, and plateau all along your journey. Once there though, then you can start tweaking to bring insulin even lower, and focus on burning body fat.
  3. low carb + low fat is unsustainable. You’ll burn body fat, but then might begin to burn other things. You also can’t solely rely on protein for fuel because you may die from rabbit starvation. Fat here is your best buddy in the whole world, so long as its natural fats and not unnatural like seed oils and hydrogenated oils.
  4. Once your fat adapted you can use more advanced tools with ease such as intermittent fasting, extended fasting, and fat fasting. I don’t have experience doing keto while being vegetarian so I can’t comment on that.
(GigiFusc) #5

Hi. Thanks for replying to my post!

I’m 5ft9. 17 stone 3lbs.
My list of meals is quite extensive so I’ll try and give my main foods:

For breakfast I’m having omelette made with 3 eggs, mushrooms and spinach. With oil and/or butter.

My lunch protein is coming from several varieties of Quorn meals such as Quorn roast, fillets, pieces, BBQ pieces etc. From this page:
Quorn products

I bump that up with things like mushrooms, spinach etc or with Broccoli or Cauliflower rice:

I’m using olive oil with pretty much everything:
oil 1
or coconut oil.

Then for dinner I’m having salads with romaine lettuce with things like an avocado, mozzarella cheese, mayonnaise, Spinach, olive oil and I top it off with what’s left over from the Quorn protein from my lunch.

I’m only having 100% coco chocolate after dinner - about one big mouthful.

I’m also eating quite a bit of cheese - brie, edam, cheddar.

That’s an average day. Hope that helps. :slight_smile:

edit - 17 stone not 7. :smiley:

(GigiFusc) #6

Hi Powertrix. Thanks very much for replying to my questions - appreciate it. :slight_smile:

I’m a bit worried now about reducing my fat intake to so little, so I’ve just reduced it to what it was in weeks 1 - 3. Less then my numbers calculated as, but I think enough to give my body something to burn.

(Empress of the Unexpected) #7

It seems that you are eating fat based on your food list. But cut out any sugar. And believe me, one month is early on. And yes somewhere on here is a veg keto thread I believe. Anyone know where it is?

(Alec) #8

Good advice from @powertrix. Bottom line, you need to find more ways to eat more fat and less veg/salad. I reckon you should double or triple your egg consumption! And make mayo, and slather everything in mayo, eat a jar a day!! And butter, eat a side of butter with every meal. Sooooooo good for you!

(Empress of the Unexpected) #9

Are you testing your ketone levels in any way?

(Chris) #10

That Quorn garbage contains some unsavory items, I’d avoid if you like being healthy. Seed and vegetable oils are highly inflammatory.

Honestly if you absolutely have to be vegetarian, just eat eggs.

(Alec) #11

Fake foods of the Devil. I used to work for a company that made this stuff. Don’t eat it. Very bad. About as bad as it can get.

(Empress of the Unexpected) #12

Do a search for vegetarian on the forum and you will find more info.

#13

At, “I’m 5ft9. 7 stone 3lbs.” you need to eat lot’s more, lot’s of anything. Do try to eat more.

(Sondra Rose) #14

It was a typo. Should be 17 stone.

#15

You meant 17 stone, right? 238 pounds?

I used to be vegetarian so I’m pretty well-acquainted with some protein alternatives. You could try eating some more high-protein cheese. There are some low-fat string cheeses and mozzarella cheeses that have like 3g fat, 6g protein. Cottage cheese is also an option.

Or get some cartons of egg whites and mix them up with your whole eggs to boost the protein grams.

Another option is seitan, aka concentrated wheat gluten. It’s practically concentrated protein. There are some carb grams in there but it’s fiber.

The only thing I would stay away from is plain yogurt. I’ve found that even the fatty stuff tends to have a lot of grams of sugar.

(Sondra Rose) #16

You may want to consider the possibility that your system isn’t doing well with plant foods. I was a vegetarian for 14 years and got sicker and sicker. Now I am an ethical keto Carnivore and have never been healthier.

Inflammation caused by phytotoxins may be the reason you can’t lose weight.

So maybe not a Keto fail, but a Vegetarian fail.

If you are interested, The Vegetarian Myth is very enlightening.

#17

I was a vegetarian for almost 20 years, and like SondraRose, I slowly realized that I was losing my health. I began to crave protein. I now eat all locally-sourced, humanely raised meat (we raise our own chicken).

Any prepared food is going to be full of stuff you really don’t want to eat. I saw two types of vegetable oil in one quick look at the ingredient list for one “meal.”

If you’re vegetarian due to concerns over humane issues, would it help at all to know that science now says that plants feel pain? I’m not being sarcastic or flippant - I am noting that since I think it points out that our responsibility is to not support inhumane means of getting our food. If I live, something else has to die - it’s just the way it is, since I have to eat. Well, enough of that - I don’t mean to lecture you - just trying to offer options.

(Empress of the Unexpected) #18

I think we should try to encourage this new person, who is embracing Keto. It is doable to be keto on a vegetarian diet - vegan, ,maybe not so much. Eggs, eggs, eggs. But we have a variety of ketoers on this forum - paleo - different types of keto, etc. We should present a united front. He is reaching out for help. Questioning his ethics is, I feel, the wrong approach. This forum should not be a political platform.

(Empress of the Unexpected) #19

I am not a vegetarian, but I eat vegetables. I understand every living thing can feel pain, but a whole bunch of “regular” keto folk eat veggies. Are you suggesting that we all stop?

(Bunny) #20

Quick tips (very basic):

  1. It will take a long-time to sticking (commitment?) to one thing?

  2. Half the weight loss will be water weight! When You lose 10 pounds, it will be actually be 5 pounds in actual fat loss (WAT/VAT: white/visceral adipose tissue) or shrinkage! As you increase sodium, potassium and magnesium you will see high/low fluctuations on the scale! Pay more attention to body composition with a tape measure, not the scale or it will drive you insane! The weight your seeing on the scale does not mean your pants are going fit looser.

  3. You need fat (i.e. cholesterol) to makes the hormones (GH = human growth hormone) and others to burn (oxidize) fat, that is why you need to eat fat?

  4. 3 to 4 oz. of protein (eat over that amount and it might turn to sugar; gluconeogenesis the next day?) per meal and 80% fat intake, it sounds like a lot but it is not. Avacado and bacon is a good source of fat. You may have to adjust protein and fat amounts to find your ‘sweet spot’ for weight loss/fat burning?

  5. Slowly scale back on number of times a day you eat e.g. one week three meals a day, next week two meals a day, next week one meal a day, this is also referred to as intermittent fasting or IF, if your more active then two meals a day. This allows the the Human Growth Hormone to burn (breakdown/oxidation) your own body fat and not the dietary fat that your eating, this helps the GH that you generate from sleeping, this is your supply of GH (growth hormone) through out the day, estrogen, cortisol or insulin (eating) will block it.

  6. You have different types of insulin IGF-1 (from liver; extension of HGH/GH from pituitary gland) activated when eat under 20, 30 to 40 carbs/sugar. Glucagon (from pancreas) activated when you eat a little bit of protein. Regular insulin (from pancreas) activated when you eat over 50 or so carbs.

  7. It may take 6 months to become fully fat adapted/ketoadapted?

  8. Stay away from sugar, grains and starches? 0 grams (USA) of sugars means LESS THAN a gram of SUGAR. 2 to 3 grams of sugar is ok but not desirable (unavoidable) for keto, always shoot for “0” if possible? On food labels always look at the GRAMS? of CARBOHYDRATES & SUGARS PER SERVING? (very important?)

  9. Omega 3’s (DHA) from marine life (very important) always want to make sure you have 1:1 ratio of omega 3 & 6? (e.g. extra virgin cod liver oil, sardines, tuna or freshly caught fish)

  10. Always buy ORGANIC if at all possible and your budget allows it? Avoid GMO’s, glyphosates, fungicides, herbicides, pesticides?

Bonuses:

  1. Drinking Organic Apple Vinegar AVC & Lemon Juice 1Tbls. to a glass of water will help regulate blood sugars and prevent gall bladder and kidney stones!

  2. Non-fortified Nutritional Yeast, Ground Chia Seeds and Organic Wheat Grass Powder sprinkled on a leafy green salad (e.g. kale, peppers; high vitamin C) with some vinagrette could make you lose weight/burn fat even faster and improve your health astronomically besides the keto protocol list above!

  3. If you choose to do MCT Cocunut Oil (e.g. bullet proof coffee BPC) always buy Organic Extra Virgin cold pressed and not heat treated (heavily processed)? Keeping your consumption of this should be 1:1 with leafy green intake? Butter should be Organic also and Organic natural Stevia to sweeten? (my preference)