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-JAMES-'s Photo -JAMES- Posts: 14,628
2/13/19 1:18 P

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JACFRANK,
before looking at Keto, what were (or are) you eating for protein?

Lets say you aimed for 40 grams of protein a day, with eggs that could look like this:
- 3 eggs (19 gram of protein)
- 1/2 cup cooked lentils (9 grams protein, 20 grams carbs)

hmmm ... still a little short, but getting there. Would you consider whey protein powder? That would be an easy way to up your protein, and the rest of your veggies could be low carb ones with plenty of nutrients.

I'm curious, ... what brought your attention to Keto? I might add, that even if your carbs are in the low carb range and not keto, like say 80 grams of carbs a day, you are still most welcome in this group.

- James

Edited by: -JAMES- at: 2/13/2019 (13:21)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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-JAMES-'s Photo -JAMES- Posts: 14,628
2/13/19 1:11 P

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GRINGUITA,
that makes sense. Fish is an excellent source of protein too.

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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GRINGUITA's Photo GRINGUITA SparkPoints: (40,709)
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2/13/19 11:30 A

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James, I am not a vegan or even a vegetarian. I have been eating aquatarian for the last 6 weeks or so, but I do plan to add back some other meat sources. I have some vegan days and expect I always will. On a vegan day, like yesterday, I eat a lot of broccoli and cauliflower. I make up a big bowl of mostly cauliflower and some broccoli (yesterday it was just cauliflower and I had 700 gms.) add about 50 grams of olive oil and blend it with the stick blender. I also had 100 grams of Brazil nuts. This was my main meal. My smaller meal was 50 gms of homemade sugarless chocolate (made with unsweetened chocolate, peanut butter, coconut cream, and stevia leaf power) and 150 grams of blackberries. This made my totals for the day 39 gms of protein (which I believe is sufficient for me), 30 grams net carbs (I can eat a few more net carbs and still stay in ketosis), 174 grams of fat, and about 1900 calories. I could have added ground flax seed to my lunch if I thought I needed more protein.

My keto stick turned deep purple this morning so I am definitely in ketosis.

Normally I eat eggs or flesh foods and have to watch that I don't eat too much protein.

Edited by: GRINGUITA at: 2/13/2019 (11:34)
Bev Anne
Okotoks, AB
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"Everything will be alright in the end and if it's not alright then it's not the end" -- Best Exotic Marigold Hotel.



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JACRUNION's Photo JACRUNION Posts: 13,949
2/13/19 10:29 A

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Thank you! These responses are very helpful, and it looks like I need to do a little more research to make sure I do it right.

Unfortunately, I can't do fish, but I can eat a little bit of eggs. Too much starts to hurt, but one or two usually sits OK.

Thanks again guys!

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-JAMES-'s Photo -JAMES- Posts: 14,628
2/13/19 9:50 A

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GRINGUITA,
when I look at the numbers:
- 50 grams of protein a day
- less than 30 grams of carbs a day

How does a vegan can make those two targets?

A vegetarian can make that if they do something like add eggs into their diet, which is higher in protein.

A vegan eats only eats plant products, no animals, and no animal products (so no meat, no fish, no eggs, no milk ...).

The highest sort of protein in plants that I know of is legumes, like lentils:
nutritiondata.self.com/facts/
legumes-a
nd-legume-products/4338/2

a 100 gram cooked portion has about 9 grams of protein, but 20 grams of carbs, so by the time you've consumed 50 grams of protein you are over 100 grams of carbs.

How does Dr. Cole in "Ketotarian" resolve this for vegans? Eat less protein? Or am I missing some plant that is higher in protein with fewer carbs?

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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KALINANSA's Photo KALINANSA Posts: 28
2/13/19 2:27 A

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Thank you for all the responses! So far so good!

Edited by: KALINANSA at: 2/13/2019 (02:29)



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2/12/19 3:18 P

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I highly recommend the book "Ketotarian" by Dr. Will Cole -- this book shows you how to do a keto diet as a vegan, vegetarian or an aquatarian (which is Dr. Cole's name for eating vegan or vegetarian plus fish/seafood). I have been following this program for about 6 weeks now and although I do eat fish/seafood I don't eat it every day and I am perfectly happy with what I eat on the other days.

There is protein in many vegetables -- broccoli is quite high -- and, of course, eggs are a great source of protein. Nuts and seeds are also a great source of protein although you have to be careful because they are so easy to overeat.

I really do recommend the book "Ketotarian" but I also recommend you learn to cook some simple recipes -- there are lots online and some in the book as well. Keto eating is completely safe for people of all ages and even pregnant mothers. There are no essential carbohydrates for people. If your kids are not onboard you can make your main keto meal and just make some add-ons for them. Better yet, they can learn to cook what they want.

Bev Anne
Okotoks, AB
CANADA

"Everything will be alright in the end and if it's not alright then it's not the end" -- Best Exotic Marigold Hotel.



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-JAMES-'s Photo -JAMES- Posts: 14,628
2/12/19 10:21 A

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Keto is hard as a vegetarian, but I have an idea for you.

The target ratio of calories is something like this:
- 5% calories from carbs (about 25 grams maximum)
- 15% calories from protein ( about 50 grams of carbs)
- 80% calories from fat

I eat more plant based foods that I did before eating Keto, but in addition to meat.

The problem is that while you can eat some plants higher in protein, along with that will come carbohydrates. Let's take lentils as vegetarian source of protein, as this is a higher protein vegetable source:

Lentils (per 100 grams) :
- 20 grams carbs
- 9 grams protein
- 0.4 grams fat

The problem is, as you reach you daily minimum of protein (about 50 grams) you are eating more than twice as many grams of carbs.

But you can try whey protein powder as a protein source. I make waffles from it, and eat them practically every day. Also makes pancakes. Now if you a vegan and don't have any solution to be able to eat Keto. But you didn't say that you were vegan.

As for how safe this is for anyone (children included). It is safe. All you are cutting out is carbohydrates which have the least nutrients, like sugar, and things like sugar. Sugar is pure carbohydrates, with no nutrients of any kind. Other high carb things are cut, like wheat and rice as they too have few nutrients.

What is kept is more nutrient dense veggies, and meats. Now if you don't eat meat, I do think whey protein powder will work.

Here is a quote on why its safe for everyone:
"Carbohydrates are a common source of energy in living organisms; however, no single carbohydrate is an essential nutrient in humans."
and it is carbohydrates that Keto shuns, not nutrition. That quote is from Wikipedia, and you'll find it on this page:
en.wikipedia.org/wiki/Carbohy
drate


P.S. I forgot that eggs are also a great source of non-meat protein. Each egg provides a little over 6 grams of protein, and very little carbs.

Edited by: -JAMES- at: 2/12/2019 (10:32)
James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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NIGHTSKYSTAR's Photo NIGHTSKYSTAR SparkPoints: (718,578)
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2/12/19 10:03 A

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i'm afraid i cant help on this one. I think your best best would be to search for vegan keto information online? Since the diet is mostly protein and fat, and legumes are a no, not sure how you would get the protein if you cant do dairy, eggs, meat...can you do fish? that might be a good option...if you can do fish, i think you would be able to be fine with it..

Holly
Northern NY
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JACRUNION's Photo JACRUNION Posts: 13,949
2/12/19 9:51 A

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I have been thinking about doing the Keto diet, but I have been a vegetarian my whole life.If I eat meat or anything meat based, either it won't stay down or I will be exhausted, get a headache, major cramping and stomach pain, etc. I can eat dairy and eggs sometimes (no more than 2 a day), but I generally don't tolerate animal proteins very well.

My usual diet is lots of veggies, I do well with beans, and I eat a lot of carbs like multi-grain bread, pasta, sandwiches, etc. Having said that, my doctor told me that because I've never eaten meat, my body handles carbs differently and they aren't as "bad" for me. I've explained this in other forums and they insist there are plenty of vegetarian recipes, but I have to wonder if I'd be getting the right nutrients. Should I still take vitamins (I take vegan ones)?

I can't cook at all, so my meals are either at a restaurant or microwaved. People have told me I need to learn to cook, but if I do, would I just cook for myself? My kids are 12 and 14, and if I start cooking, they would need to eat too. Is keto safe for kids/teens?

I know this is a lot...I'm just trying to figure out what's best.

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SISTERDIXON1 SparkPoints: (9,768)
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2/12/19 9:11 A

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Welcome KALINANSA. The hardest part is to begin. Just put your foot in and after about 3-4 days it starts getting super easy.
I was trying to sin( cheat) the other night and I could not because the appetite was not there for the carbs. I could not believe it.

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KALINANSA's Photo KALINANSA Posts: 28
2/11/19 12:51 P

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Thank you for the advice!




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KDGIRL's Photo KDGIRL Posts: 5,787
2/11/19 7:22 A

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One thing that really helped me in the beginning Kalinansa was to figure out what my favorite foods were "ketofied". That way I had some dishes I knew I already liked and they already fit into the macros.

Have on hand: olives, pickles, hard boiled eggs, cheese, sausage.

And BACON. Oh how I love BACON!!!

Just make sure you have food to eat so you don't get hungry and need to eat something carby.

Also helpful - strip your cupboards of all processed food and donate to the food bank. You are helping yourself and helping others as well. And there will be no temptation.


Karen "KD"





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GODSCHILD2_2011's Photo GODSCHILD2_2011 Posts: 15,086
2/11/19 3:10 A

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KALINANSA- I have been doing Keto for 7 weeks now and believe me, I understand being overwhelmed by all of the information out there. This team in my opinion is one of the best ways to get great information from people who are actually doing Keto as a lifestyle so they have a wealth of good information to aid you on this journey.

I found ruled.me and Dietdoctor very helpful starting off. I also went on You Tube and found KenDBerryMD and Dr. Eric Berg DC along with tons of Keto recipes also useful as well.

*********Lisa*********


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-JAMES-'s Photo -JAMES- Posts: 14,628
2/10/19 9:02 P

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KALINANSA,
I'm not sure why I didn't think of this. There is a discussion topic, "What I eat in a day".

James
Alberta, Canada


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 169.0 
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GRINGUITA's Photo GRINGUITA SparkPoints: (40,709)
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2/10/19 7:36 P

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Julia, I am loving Ketotarian -- so far just eating fish but I plan to add back some chicken and even the odd bit of beef. I do love red meat but I feel better with lots of veggies too..

Bev Anne
Okotoks, AB
CANADA

"Everything will be alright in the end and if it's not alright then it's not the end" -- Best Exotic Marigold Hotel.



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PROVERBS31JULIA's Photo PROVERBS31JULIA Posts: 5,878
2/10/19 7:27 P

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Ohhh Bev, that sounds good, "Ketotarian" since I find that I really don't do well with red meat on Keto. Fish and Chickies, fine, in moderation... but I am really jonesing for a more "middle of the road" Keto. I'm gonna check that book out!!

Thanks!!

Julia

She girds herself with strength, And strengthens her arms.
Proverbs 31:17


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2/10/19 6:59 P

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Hi Kalinansa. there is an easy formula most experts recommend..

total carbs under 20 grams a day
protein between 50 and 60 grams
fat at least double your protein grams but more is fine.

do NOT cut your calories down low..for most women, unless you are 5 foot nothing, the absolute minimum is 1500 cals, and thats pretty low. most do between 1800-2000. your body really needs to know you arent going to starve it.

I and may others have lost doing this..i'm down 145 pounds using the above formula. many are down much more, or to their goals if they didnt have as much to lose.
You can do it!! we are here to help!!

Holly
Northern NY
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SISTERDIXON1 SparkPoints: (9,768)
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2/10/19 6:41 P

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Welcome. The best thing to do is to read as much as you can to gain information and to get motivated.I never knew I could do it but I am. I do not even struggle like I used to anymore.Once you see the weight loss and how energized you are you get pumped and excited and just want to continue because of the success you are having. The hardest thing is to get started.

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MEADSBAY's Photo MEADSBAY Posts: 14,761
2/10/19 6:20 P

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Love dietdoctor.com but there is also LOTS of helpful info and support right here on this team!
Explore the threads.


elizabeth

*I will never~ever~ever give up!


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GRINGUITA's Photo GRINGUITA SparkPoints: (40,709)
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2/10/19 5:32 P

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To start right away I would go to DietDoctor.com -- there is a lot of free information there to get you started and then if you like you can join as a member to see even more.

Another good place to start is with Jimmy Moore's book KetoClarity or if you aren't a big meat eater with Will Cole's book Ketotarian.

I hope that helps.

Bev Anne
Okotoks, AB
CANADA

"Everything will be alright in the end and if it's not alright then it's not the end" -- Best Exotic Marigold Hotel.



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KALINANSA's Photo KALINANSA Posts: 28
2/10/19 4:59 P

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Hello!

I have rejoined Spark People after a longtime. I would like to start Keto with my husband and am overwhelmed with all the information out there. Where to start? Meal planning and how much should you eat?

Thanks in advance..




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