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![The Homemade Vegan Pantry: The Art of Making Your Own Staples [A Cookbook]](https://m.media-amazon.com/images/I/51JaJab2lIL._SL500_.jpg)
The most popular Services mentioned in /r/veganketo:
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Net carbs: 2.5
Protein: 13.9
Fat: 22.8
Calories: 303
Jumped on the chaffle train over in r/keto and tried a vegan version today with success. Each waffle is made with 3 Tbsp. Just Egg and 1 tsp. ground flax meal, cooked in a mini waffle maker. Avocado smashed and mixed with salt, pepper, 1 tsp. nutritional yeast, topped with a bit of spicy Korean pepper and bagel seasoning.
For me, losing weight was sufficient to make the fatty liver issue go away. I would advise to lower your energy intake so you lose those pounds. The people at r/loseit can help you there. IMO the exact diet does not really matter here but obviously you should go for something filling and healthy in order not to be too hungry or having malnutrition issues. (Google "Twinkie Diet"!)
As for exercise check the recommended routine from the FAQ of r/bodyweightfitness. I also did some programs from http://darebee.com which were interesting enough to let me keep up the work.
A bit of advice: make sure you're eating flax seeds/chia seeds for ALA (omega 3 precursors) - this is especially important on a high fat diet. Hemp seeds also have a pretty good ratio and contain lots of vitamins/minerals
Magnesium - hemp seeds, pumpkin seeds, sunflower seeds, walnuts, other nuts, and leafy greens, especially leafy greens. I have never had an issue getting enough magnesium on a vegan diet, so I'm not sure why you should be worried about that
I would recommend plugging what you eat into cronometer.com and just making sure you're getting in all your vitamins. Good luck!
In future I’d recommend a blended protein powder (something like SCI-MX Nutrition Pro V-Gain Protein Powder https://www.amazon.co.uk/dp/B0072HQ3Y6/ref=cm_sw_r_cp_api_glt_i_WXXPHYX73R4MKS6KR1JZ?_encoding=UTF8&psc=1 ).
Straight pea protein is cheaper, but also is kinda gross no matter what you do.
Would recommend using plenty of cocoa, or get another protein powder and blend it in with a sieve.
Orgain is the best I have tried.
​
It's currently on sale for a great price, but from Amazon it's usually about $21-22 a container, which comes to $1.10 per serving, which is still much cheaper than what you're using now.
I use Cronometer to track macros and micros. You can set it to a keto diet and it's super helpful! They have an app that helps for tracking on the go. I highly recommend it! Good luck!
I'm not a very adventurous cook, so I really like the simplicity of the recipes in Vegan Keto (https://smile.amazon.com/dp/1628603143/ref=cm_sw_r_cp_apa_glt_fabc_QE6W6Z4BM4D537TV7D1C). The author, Liz MacDowell, also has a blog site (meatfreeketo.com) if you want to browse some recipes first.
Late to the party as usual, but I eat the No Cow bars. You can get them on amazon here but I’ve seen them cheaper at Walgreen’s. They are fairly good but more importantly they do the job when I’m on the go. But the cookies are better!
You can get powdered rice protein online
Amazon has a huge selection, below is the first one I found. Low carb, keto, I believe its a complete protein
> I rlly gotta search up nutrition content of all that specially? Seems like impossible to have time for all that. Or do I got that wrong
Urgh! I remember trying to do that. DON'T do that! Unless you want to go insane :p
Otherwise use an app like cronometer which is both free and keeps track of way more nutrients than I've seen any other app bother with. If you go check out the "Settings" then "Macronutrients", you can select "Ketogenic Calculator" which will probably save you a lot of stress and time vs what I started out doing which was many hours of research and spread sheets that ended up being super unhelpful especially with bigger recipes. Cronometer actually lets you add new products you find and make/edit your own recipes. So if you decide to alter a recipe you can update the old one, or "Explode" your recipe to delete/add/alter one ingredient at a time.
>are tomatoes Keto?
1 medium tomato (4 oz) only has 3 g net carbs, so you can fit tomatoes in to the keto diet but they couldn't make up a significant portion of your calories. Note that if you are an active individual, you can get away with a higher carb intake and still maintain ketosis since the extra carbs in your diet will be used for muscle glycogen replenishment.
>...what will happen if I eat only tomatoes for 2 months?
Even assuming you could eat 8 lbs of tomatoes per day, that's only 650 calories. You would also have a low intake of many essential nutrients such as protein, omega fats, B2, B5, choline, D, calcium, sodium, iodine, selenium, and zinc.
You could go a long way towards correcting those deficiencies by adding 1 tsp iodized salt, 2 cups fortified soy milk, 1 Brazil nut, and 1 tbsp ground flax. That would give you 870 cals and would only be significantly low in B5, choline, and D. Protein would hit the RDA but would still be lower than ideal.
If you want to play around with other 'thought experiment' diets like this, I recommend a free Cronometer account for looking at cals, macronutrients, and micronutrients.
Hi vegan ketoers. This is a great idea! I'm always looking for inspiration.
Did that linkage work? This is my first time posting on Reddit.
So these are not savory, but they arent loaded with sugar alcohols/overly sweet imo: https://www.amazon.com/Raw-Rev-Glo-Keto-Friendly-Plant-Based/dp/B00PVS5PCE/ref=pd_vtp_4/137-7454914-1803757?pd_rd_w=EYpVF&pf_rd_p=016e3697-91be-4dc2-9533-ef9350e7e73d&pf_rd_r=HJMZNGJ7DY53VSD1GCC1&pd_rd_r=edd61ba4-c179-4861-a328-4c741736f79c&pd_rd_wg=stJq8&pd_rd_i=B00PVS5PCE&th=1
Maybe not so good for keto. I used it when I was doing calorie restriction. Having said that, if interests you it might be worth running through the list of ingredients and checking them against a glycemic index. These bars are really not like the others.
Maybe. Different bodies respond differently to various diets, so, unfortunately, you can't rely on anecdotal evidence from reddit and do your own experiments.
I definitely lost weight on vegan keto. And I had very few cravings while at it. Now, I am a long distance runner and my recovery absolutely sucked, so if you do cardio and want to work on your stamina, it just might not be the thing for you. Then again, it may be exactly what you need.
I would start by tracking what you eat in cronometer.com and looking at how many carbs you are currently consuming. Take that number and half it. Aim for that many carbs for a few days. Then, decrease it again, and so forth until it's under 30 g. Eat that many carbs and check if you are in ketosis (I used strips, but I know they're not the most accurate metric).
And, for the first week maybe, track your food in cronometer. Make sure you are getting enough omega 3's (ALA omega 3 precursors). This is especially important on a high fat diet. Make sure you're getting in adequate vitamins and minerals - this way you can really avoid a lot of the fatigue and cravings. And up your electrolytes (basically, eat your salt, Lite salt, whatever - you need the electrolytes).
For me, my staples were flax seeds (great to make flat breads and tortillas out of), almond butter, raspberries, tahini, pistachios, walnuts, green vegetables (bok choy, yo choy, watercress, collards, spinach, broccoli, and swiss chard, mainly), other low carb fruit/veg (zucchini, mushrooms, cucumbers, eggplant, radish, asparagus, and tomato), herbs (scallion, parsley, cilantro, mint, anything and everything, really), tofu, seitan, and tempeh. Also, Kite Hill yogurt. I used oil pretty sparingly and drank coffee every day. Lite salt helped me increase my potassium levels.
These macros will keep you in ketosis, but I don't think they're optimal (or realistic, to be honest).
Most vegetables and nuts have some carbs in them, so unless you are surviving off of mainly oil and protein powders (which I really don't recommend), the carbs are way too low. I weigh about 100 lbs and was able to stay in ketosis with 20-30 g carbs per day. I ate less protein too (don't remember how much, but I don't recall going beyond 61 g per day), and more fat. I usually ate more calories than you.
If you are new to ketosis, I would start by simply tapering down the carbs, so your body gets used to running off of more fat. That way you can avoid the keto flu and get used to eating new foods.
Also, check what you eat in cronometer.com or on nutritiondata.self.com to make sure you are getting adequate vitamins and minerals. That can really make it or break it for you. Best of luck
Don't worry about the amino acids - as long as you are eating enough protein from a variety of sources, you'll be fine. But just in case, since you aren't used to being vegan, plug what you eat into cronometer.com - it'll tell you the info you need to know.
As for Vitamin B12 and Vitamin D, just take your supplements. IMHO risking deficiency is just not worth the risk. Plus, if you live far from the equator and/or have dark skin and/or wear sunscreen, you proabbly aren't getting enough vitamin D from the sun, so just take a D3 supplement (there are vegan ones you can search for online if not at your local store).
As for subbing meat, definitely don't just cut it off without substituting. If keto is important to you, replace meat with tofu, tempeh (UNSEASONED - the seasoning I find always has plenty of carbs; just season it yourself with low-carb spices), and nuts/seeds. Make sure you are eating your flax seeds and/or chia seeds to balance out your omega 3 to 6 ratio (aim from at least 1:4, preferable 1:3 or lower). Pumpkin seeds with provide you with lots of zinc. Hemp seeds are high in lots of vitamins you may be lacking in on a vegan diet, plus they have a good omega 3 to 6 ratio.
I like to make salads: base of greens, plus some cooked zucchini and/or mushrooms and/or tofu on top, a bit of onion, chili oil, avocado, apple cider vinegar, and some nuts/seeds on top (walnuts, pumpkin seeds, sunflower seeds, pecans, ground flax, etc.).
I also like to just sautee some greens like bok choy or spinach with garlic and then eat it with tahini - also a good meal.
Good luck!
First of all, tofu is not made with grains - it's made with soy, which is a legume. It is also processed, so it's easier for the body to digest. But I understand why you might not want to base your meals around tofu.
When I was doing vegan keto, I relied a lot of nuts and seeds. I made sure to eat at least 3-4 tbsp of flax seeds to balance out my omega 3 to omega 6 ratio.
The way I structured my meals was to start with some kind of ALA source - flax or chia seeds (usually flax - way cheaper). I used to (and still do) grind flax seeds into a fine powder, mix with hot water, and form into a tortilla, which I would then heat up on the pan. Then, I would add my vegetables for minerals (I used cronometer.com to track my vitamins and minerals and noticed it was hard to get enough potassium, for example), which were lots of greens (bok choy, yu choy, spinach, watercress, dandelion, cabbage, kale, swiss chard, collards, broccoli, cauliflower, brussel sprouts, morning glory, etc.), maybe zucchini, nopales, eggplant, olives, mushrooms, bean sprouts, string beans, green onion, herbs, like parsley, cilantro, dill, or basil. Avocado was a staple - not only is it high in fat and low in carbs, but also a great source of potassium and lots of other vitamins on a keto diet. Then, I would use nuts and seeds as the main source of my calories - walnuts, pumpkin seeds, hemp seeds, almonds - probably most nutrient-dense ones. I would hold off on the oil because you wanna use up your calories on nutrient-dense foods.
What I noticed on the keto diet was that my digestion was pretty great and my skin was clear - to the point that soy milk, which used to sometimes break me out, gave me absolutely zero issues. I was able to consume seitan, processed vegan meats, tofu, etc, and have no problems with digestion, so, if that was the reason you eliminated them in the first place, they might cease to be an issue once you fix your gut problems.
Good luck!
Hey, Redditors!
I just wanted to share an interesting nutrition app with you.
It helps analyze any recipe and shows nutritional facts (calories, sugar, carbs...per serving) of it.
Hope it helps you eat healthier!
P.S. Support if you like the idea - It's on Product Hunt today!
it is still live. The payhip website just crashed for a few days. https://payhip.com/b/4NiR
sorry for inconvenience :)
Replacing morning meals with a pea protein, fruit and almond milk shake were huge during my last weight cut.
Id recommentd Anthony's or Trader Joes brand pea protein. Both are under $20 per pound. Anthony's is only $8 per pound, unflavored and has pretty much nothing in it but protein (whereas TJ's brand has a few carbs)
Friend told me about this book. Supposedly everything its so good you won't notice its plant based
https://www.amazon.com/dp/B07ML4ZJQP/ref=cm_sw_r_cp_apap_7m5T4wMfmP4la
I bought a "used like new" for a chunk off. I think it's great! For primarily dehydrating I recommend an Excalibur. The only thing I've dehydrated in this are vegan cheese and ginger and it worked great both times but I've never loaded it up with trays of things so can't speak to it.
I would recommend reading this book. It’s not keto, which is super low carb, but it focuses on foods that don’t impact your blood sugar nearly as much. You can also search ‘low gi cookbooks’ on Amazon, but I would start with this one because like keto it can be really confusing at first and there’s a lot of stuff out there that’s labeled low gi/keto & just isn’t. Good luck!
Lupini beans are pretty low net carbs. A couple of products I have found are:
Carrington Farms - this is 1g net carb per serving. I have only ever seen them on Amazon, but I have heard rumors that it can be found at Costco.
Brami Beans - their website says 0g net carb per serving; although I would probably count 1-3g if I was going to be eating a lot or the entire bag, just to be sure. I have seen these at Sprouts, if you have one of those near you.
Someone on this sub recommended this and i am so very grateful https://www.amazon.com/Organic-Protein-Powder-60-Processed-Stored/dp/B07YG6JCDP/ref=mp_s_a_1_4?dchild=1&keywords=hemp+protein+powder&qid=1603888968&sprefix=hemp+pr&sr=8-4
In my reply you can see I could not find those on Amazon. I was only able to find the Vanilla. Purely Inspired Organic Protein RTD 4-pack – Vanilla https://www.amazon.com/dp/B07H9V7MGQ/ref=cm_sw_r_cp_api_i_qfvFCbXZ52JCT
Review please 🙏🙏🙏
I'm so happy with all the positive feedback you have given me regarding "The Keto Vegan: 101 Low-Carb Recipes For A 100% Plant-Based Ketogenic Diet (Recipe-Only Edition)"
Many of you have chosen to support my project by purchasing a book, others took advantage of the exclusive opportunity to receive a (complimentary) copy of this book.
Please help other readers discover my book via Amazon by leaving your honest review!
You can write your review here: https://www.amazon.com/dp/B07MF34T7R
From the bottom of my humble heart, THANK YOU!
P.s. Print will be released mid March!
Review please 🙏🙏🙏
I'm so happy with all the positive feedback you have given me regarding "The Keto Vegan: 101 Low-Carb Recipes For A 100% Plant-Based Ketogenic Diet (Recipe-Only Edition)"
Many of you have chosen to support my project by purchasing a book, others took advantage of the exclusive opportunity to receive a (complimentary) copy of this book.
Please help other readers discover my book via Amazon by leaving your honest review!
You can write your review here: https://www.amazon.com/dp/B07MF34T7R
From the bottom of my humble heart, THANK YOU!
P.s. Print will be released mid March!
Note the serving size for this recipe is about 15 grams. So its carbs are about the same as what the OP is starting with. Cashews are among the highest carb nuts, not really keto. I'm always surprised to see them recommended for keto.
There are some low-carb vegan cheese sauce recipes like this one, which uses blended silken tofu and nutritional yeast (pretty tasty; I've tried it):
https://avirtualvegan.com/easy-vegan-cheese-sauce/
and there are "stretchy" tapioca-based quesos, which are also not really keto, but I've been thinking of trying to keto-ify one by substituting glucomannan and xanthan gum somehow.
The world of cultured, artisan vegan cheese is currently a mystery to me. Miyoko makes a wide variety, and has an interesting-looking book on the subject, but I'm not sure how many low-carb options are available.
https://www.amazon.com/Artisan-Vegan-Cheese-Miyoko-Schinner/dp/1570672830
ahh, looks like they are mainly called "pinhead oats" over there. The Flahavan's brand does make them, but looks like Tesco doesn't carry them.
But they are available from Amazon UK:
ahh, a much cheaper option!:
In case any wants to leave a review on Amazon
Would be very interested in how you think it tastes. They do sell through Amazon too, but with 5g net carbs on the label. Reviews are decidedly mixed.
Hey!
Yes there is! https://www.barnesandnoble.com/w/books/1131033672?ean=9789492788306 or https://www.amazon.com/Keto-Vegan-Plant-Based-Ketogenic-Recipe-Only/dp/9492788306/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr= (its $14.99)
Hope that helps!
This stuff is vegan, it's great:
Eden Organic Black Soybeans are very similar to black beans (maybe a bit more mealy - won't make refried beans very well, but great in black bean vegan brownies, and of course vegan chili), and have 1g net carbs and 11g protein per 1/2 c. serving.
ETA: Still soy, I guess, sorry I missed that part...
Is this any good? Garden Life
I am getting the vegan cheese cookbook, I miss cheese too! https://www.amazon.com/Homemade-Vegan-Pantry-Making-Staples/dp/1607746778/ref=sr_1_1?ie=UTF8&qid=1522110071&sr=8-1&keywords=vegan+pantry+cookbook It's on sale right now for 1.99 on kindle, just bought it. Super excited!!
Yeah I just read about it. I think it’s great and the calorie to dollar ratio isn’t that bad.
If you buy this hemp seed heart on amazon Manitoba Harvest Hemp Hearts Raw Shelled Hemp Seeds, Natural, 1 Pound https://www.amazon.com/dp/B00856TSCC/ref=cm_sw_r_cp_api_kw-EAbFYM47A2
Then you’re only really paying about a dollar for 270 calories.
If you buy a 18oz bottle of olive oil for $7, then for every dollar you get around 550 calories (110calories/tbsp).
So in other words it’s twice as expensive as olive oil, but you get a bunch of protein too.
I've not made anything from it yet, but started reading through this a few days ago, recipes look really interesting.
One Scoop of ISOPURE! with 2 cups each of almond milk and water. I'll add crushed ice or a tbls of heavy cream if I want texture, and/or add another scoop of isopure if I want more flavor.
Edit: Engrish
This brand was recommended by I think KetoConnect. Don't feel like you have to buy it to get into ketosis, though. It's a bit of a luxury product (in my opinion).
Edit: to answer your other questions, you'll be able to find almond butter in the same aisle as peanut butter, assuming you live in the U.S. Some stores carry cashew butter now too which is delicious. I don't think one is "better" than the others to stay in ketosis - that all will depend on your carb intake, so you just have to track your macros!
Keto is rebranded Atkins. After atkins had too many people debunking it, it was rebranded to Keto. This book is written by Dr. Michael greger of nutritionfacts.org one of the most respected plant based nutritionists.
The book was also republished as Carbophobia after atkins was rebranded as keto.
http://www.amazon.com/Carbophobia-Scary-Truth-Americas-Low-Carb/dp/1590560868/ref=sr_1_1?ie=UTF8&qid=1450269865&sr=8-1&keywords=carbophobia
The only studies I've seen on exogenous supplementation have to do with injury recovery or other subjects not in a normal healthy state. It's good stuff.
I have also seen anecdotal evidence as well. Here's some, with numbers:
http://eatingacademy.com/personal/experience-exogenous-ketones
Also science (not necessarily about exogenous ketone supplementation): http://www.amazon.com/Principia-Ketogenica-Compendium-Literature-Carbohydrate/dp/1500969591
Is there a shake you'd recommend? I've been using this Garden of Life one and it's a real struggle to get through -- granted, I bought the unflavored option.