1

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hello related to ketosis

Answered on August 19, 2014
Created July 23, 2012 at 8:50 PM

hello i wanna lose 20-25 pounds ..my height is 5"2 weight is 141 lbs..i m just tired of dieting and losing weight but its not happening...i wanna start the ketosis diet...as i m a pure vegetartarian i dont eat even eggs..but i dont like carbs too..i just wanna confirm my diet with you,,if you can check and correct it pls

11:soy milk 1:30:10 almonds 3:30:15 g pumpkin seeds 6:00 15 g pumpkin seeds weight training at 7 to 8 9:1/4th cup roasted chickpeas with 10 almonds and 1 tomato..

could you just pls confirm me whether i will lose pure body fat in this..as i cant tolerate heavy carbs and heavy calories diet waiting for ur reply

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 03, 2013
at 05:00 PM

Why don't you eat fatty fruits like coconut and avocado? With this much omega-6 and this little calories you won't come far.

C45d7e96acd83d3a6f58193dbc140e86

on July 28, 2012
at 01:12 AM

I am not saying you can't be lacto-vegetarian and do paleo, what I am saying is that it will not be good to try to do a starvation calorie restricted ketogenic diet as a vegetarian. Those are different animals, so to speak.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 28, 2012
at 01:05 AM

If you use cronometer, with the macronutrient ratio (fats, protein carbs), use the "paleo" setting.

8508fec4bae4a580d1e1b807058fee8e

(6259)

on July 28, 2012
at 12:43 AM

@Matt depends on what kind of vegan - Doritos or hemp? Eventually most end up with some sort of deficiency or suboptimum aspect of health - some can tolerate better than others but doesn't mean it's the best for them

8508fec4bae4a580d1e1b807058fee8e

(6259)

on July 28, 2012
at 12:42 AM

A LOT of Indians eat eggs - including a lot of vegetarians but that's a whole another study. Aravind here on Paleohacks is lacto-ovo (eggs and dairy) Paleo.

8508fec4bae4a580d1e1b807058fee8e

(6259)

on July 28, 2012
at 12:41 AM

does butter or ghee make you bloat? Are you in India or outside India?

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 28, 2012
at 12:30 AM

Oh, and here are too resources to help you figure out what you are eating, calories, nutrients and fat/protein/carbs. http://skipthepie.org/ - that will give very detailed information on each food.http://cronometer.com/ - this will track your daily food intake, and reach goals, like fat intake, and weight loss.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:55 PM

BTW I am not sure whether the 845 calories I quotes you is a strictly ketogenic amount, but it is a standard sort of low carb paleo diet amount of fat. So long as you are below 100 grams carbs a day you will be in some level of ketosis and if you excercise that number goes up (easy to do if you dont eat tubers, rice, bread, pasta or high sugar fruit or foods). In order to get some energy you need fats. If your calories are 1400, 845 (65%) calories from fat is a good starting point I think. Again, the post below has some good detail, but I think ur diet will be more sustainable with eggs/dairy.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:54 PM

For low carb diets, IMO dont freak out about avoiding fruits and veges at all. Just eat the low carb ones (like berries for fruit + apples+pears, and all the veg except tubers like potatoes). I have lost a total of 10 kgs in maybe 3 months, with no exercise or calorie counting and I wasnt even trying to lose weight.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:44 PM

BTW I am not sure whether the 845 calories I quotes you is a strictly ketogenic amount, but it is a standard sort of low carb paleo diet amount of fat. So long as you are below 100 grams carbs a day you will be in some level of ketosis and if you excercise that number goes up. In order to get some energy you need fats. If your calories are 1400, 845 (65%) calories from fat is a good starting point

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:36 PM

BTW I am not sure whether the 845 calories I quotes you is a _strictly_ ketogenic amount, but it is a standard sort of low carb paleo diet amount of fat. So long as you are below 100 grams carbs a day you will be in some level of ketosis and if you excercise that number goes up. In order to get some energy you need fats. If your calories are 1400, 845 (65%) calories from fat is a good starting point

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:21 PM

It might no hurt to have a cup worth of berries, or a small amount of carbs after or before a work-out, even in ketosis. Ketosis is strong under 50 grams of carbs, and still has a decent effect up to about 100 grams of carbs. My weight loss has occured in a range of 50-80 grams carb per day. So a little quick carbs like berries after working out might well be workable 4 u. It would also give u vitamin C. Theres only about 9 grams of carbs in a cup of frozen boysenberries, and only 5 in a cup of frozen raspberries FYI.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:15 PM

(2-4 weeks of adaption)

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:15 PM

Re: working out, ketosis takes a period of between 2-4 of adaption, where your body adjusts massively. During this time you may feel headaches, low energy etc. I would refrain from working out till you get through that, and stick to a bit of slow walking. As for carbs pre and post, if your adapted AND have good nutrition AND are doing endurance stuff like running, martial arts, you can live without carbs. Lots of weights and sprinting and very active exercise can be harder w/o carbs. Coconut oil may help a little there, instead of carbs. But get ur diet sorted first I think...

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:09 PM

Does sound gross, but its clever thinking detail on your part.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:04 PM

Eiter way, you should definately get coconut oil. Especially if your exercising. It promotes ketosis, and is a "quick fat" for energy.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:01 PM

1400 calories seems pretty low (but then I am a tall male). But for 1400 calories its probably around 845 (65% of calories) you will need to get from fat. Now fat is more caloric, so thats not 65% of your food, but its alot of foods with fat in them that you need. The below poster explains how it might be done with a vegan diet....but I think your better to include dairy or eggs. Dairy is probably the most ideal, because you can get it concentrated, as in cheese. Then there will be more room in your stomach to eat low calorie high vitamin vegetables and be healthy and your diet will be nicer 2

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 11:56 AM

You will need to replace all the calories of carbs you do not eat with fat. 1400 calories is pretty low, id say you can easily eat more and still lose weight - I am a tall male but i eat between 1900-2300 most days with only a little walking. I have gone from 109kgs to 98kgs, including loss in tummy fat). But for 1400 calories its probably around 845 (65% of calories) you will need to get from fat. Now fat is more caloric, so thats not 65% of your food, but its alot of foods with fat in them that you need.

18e9075cf974699165653c4cb0f44f52

(11)

on July 25, 2012
at 01:36 PM

yes karen i eat dairy alot...but it makes me bloated..like whole milk...cheese...youghrt

18e9075cf974699165653c4cb0f44f52

(11)

on July 25, 2012
at 10:57 AM

thnks for writing so much for me..then wat should i do..i dont understand...coz here in india no one know what is ketogenic diet...as my body dont accept that much carbs...if i consume 1400 calories how much grams of fats should i consume to go into ketosis..and one more thing.do i need to consume carbs pre and post workout??

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2012
at 09:47 PM

There is more to it than just calories in/calories out. What you eat also affects metabolism. People try to get caught up in just total calories but what you eat affects your energy, your resting metabolic rate, your hunger level, your ability to store or burn fat, etc.

18e9075cf974699165653c4cb0f44f52

(11)

on July 24, 2012
at 09:16 PM

but if i eat 1400 calories a day,,,and 80% calories from 1400 that means 125g of fat...will i loose or gain in this diet?

18e9075cf974699165653c4cb0f44f52

(11)

on July 24, 2012
at 08:27 PM

ok thnku so much

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2012
at 06:01 PM

1000 kcal per day is unsustainable, and will mess up your metabolism. A keto diet requires between 80-90% kcal from fat.

18e9075cf974699165653c4cb0f44f52

(11)

on July 24, 2012
at 05:19 PM

but if i wanna do ketosis diet for fat loss..and if i consume 1000 calories a day,,,so 60 grams of fats should come from these 1000 calories right?

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2012
at 04:43 PM

That would feel like a bad tasting snack. But I don't snack and don't eat things that taste bad.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 24, 2012
at 04:27 PM

This really isn't a paleo question, it's a vegan and/or ketosis question.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 24, 2012
at 04:26 PM

Ketogenic isn't ideal for most anybody. Why anybody* would want to go into ketosis is beyond me... *aside from folks you might be treating serious medical conditions.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 24, 2012
at 04:24 PM

I wouldn't call a vegan diet inherently unhealthy, you could say it's not as healthy as some diets.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on July 24, 2012
at 04:22 PM

ewwwwwww *barf*

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on July 24, 2012
at 04:20 PM

@uma Paleo is not a weight loss diet, it's a health building way of eating. It includes eating animal products - meat, fish, eggs. It eliminates beans, lentils, grains, seed oils, etc. It is NOT ever a vegan diet.

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2012
at 04:10 PM

A ketogenic diet is not ideal for a strict vegetarian

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2012
at 04:09 PM

And the fat sources you have are not the most healthy. You are sorely lacking in Omega-3, while overdoing Omega-6.

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2012
at 04:08 PM

No, I am saying you need some complete animal protein sources to preserve lean muscle. But if you are going for a ketogenic diet, then yes, more fats also.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on July 24, 2012
at 03:54 PM

You said below that you are Indian. Do you at least eat dairy?

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on July 24, 2012
at 03:53 PM

Sticking around and seeing what we all eat and why would be very worthwhile for you, so I don't intend to run you off. Just saying that vegan diet planning isn't what we do around here. Some good links/info have been posted below on getting the best results you can from a veg diet. I'd urge you to follow up on those.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on July 24, 2012
at 03:48 PM

@uma Why would a group of people who are convinced that eating a vegan diet is unhealthy take the time to try to plan out a vegan diet for you? Perhaps you are asking your questions in the wrong place.

18e9075cf974699165653c4cb0f44f52

(11)

on July 24, 2012
at 03:38 PM

so u mean to say i need to consume more fats in this diet to spare lean muscle mass?

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 24, 2012
at 03:04 PM

At least if you insist on staying 100% vegan, go for a moderate carb diet, not a completely ketogenic one!

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 24, 2012
at 03:03 PM

A proper ketogenic diet is high in dietary fat, moderate in whole protein, and low in carbs. Its hard to imagine how you would acheive that on a 100% vegan diet, if its even possible. Few plant foods have fats, lets alone saturated fats. I am not aware of any with whole proteins. Then theres all the nutrients youd be missing stuffing yourself full of nuts and seeds. Please dont hurt yourself, Umi. Eat a bit more normally for now, hey?... and stick around to see what you can learn before making any choices..

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 24, 2012
at 03:00 PM

Something useful because you could seriously hurt yourself! If you use dairy, add milk and cheese for more fats and more nutrients! IDk if youd consider adding bivalues (conciousless shellfish), or eggs, but those are also good ideas. If you had coconuts, milk, eggs and bivalves, the diet might be considerably more viable. As it is, your eating food we all consider unhealthy in excess - soy, seeds, nuts, because of anti-nutrients and omega-6.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 24, 2012
at 02:57 PM

I have no idea where youd get whole proteins from in a vegan diet, or a sufficient amount, but coconut oil/coconuts could be added to up your fat intake. U need fat on a ketogenic diet. Like large amounts of it. I, like, everyone else here would advice against a strictly vegan ketogenic diet. Also, you want to eat some low-starch veg, here and there, even on a ketogenic diet for vitamins and minerals. Its not paleo, and soy is a horrible food, but a soy concentrate might help with the proteins/aminos. I dont know what to say, this seems like a terrible idea, but I cant help wanting to offer..

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2012
at 01:18 PM

Lentils are not a complete protein. They also have lectins, phytic acid, and other antinutrients. There is no diet recommendation I can give you that will spare lean mass under a strictly vegetarian diet.

18e9075cf974699165653c4cb0f44f52

(11)

on July 24, 2012
at 11:27 AM

lentils have protein..so shall i start with that..could u pls suggest me a fat loss diet but with on ly veg

18e9075cf974699165653c4cb0f44f52

(11)

on July 24, 2012
at 11:12 AM

ya i m an indian so i dont eat eggs too

18e9075cf974699165653c4cb0f44f52

(11)

on July 24, 2012
at 11:11 AM

thnks but then you mean i should include more fats in this diet?...can u pls write here a vegetarian diet ..as i dont eat eggs and all..

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on July 23, 2012
at 10:53 PM

Uma, if I knew you personally, I'd be pretty worried about you. That diet is not enough to sustain life when it comes to calories, and the effects of soy and the nuts and legumes you mentioned aren't great either, especially with no good nutrient sources to balance it out. I'm pretty concerned that you would consider this and I hope that if you really feel this would be good for you that you would seek some professional advice before continuing.

C45d7e96acd83d3a6f58193dbc140e86

on July 23, 2012
at 09:05 PM

Your metabolism will slow to a crawl on that little food, and all the PUFA will not be good to your system either. Lacking in protein, you will definitely lose muscle mass probably BEFORE fat, as your body will try to preserve what is there under such a strict calorie restriction.

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11 Answers

6
C45d7e96acd83d3a6f58193dbc140e86

on July 23, 2012
at 08:59 PM

I would not attempt to do a ketogenic vegetarian diet. First, soy can lead to hormonal problems in both men and women, almonds are terribly high in Omega-6, and chickpeas aren't really healthy either. What you listed is a starvation diet. You have no where near enough protein to sustain lean body mass eating like that.

Can I ask why you are a pure vegetarian?

18e9075cf974699165653c4cb0f44f52

(11)

on July 24, 2012
at 03:38 PM

so u mean to say i need to consume more fats in this diet to spare lean muscle mass?

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2012
at 04:08 PM

No, I am saying you need some complete animal protein sources to preserve lean muscle. But if you are going for a ketogenic diet, then yes, more fats also.

18e9075cf974699165653c4cb0f44f52

(11)

on July 24, 2012
at 08:27 PM

ok thnku so much

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on July 24, 2012
at 04:20 PM

@uma Paleo is not a weight loss diet, it's a health building way of eating. It includes eating animal products - meat, fish, eggs. It eliminates beans, lentils, grains, seed oils, etc. It is NOT ever a vegan diet.

18e9075cf974699165653c4cb0f44f52

(11)

on July 24, 2012
at 11:27 AM

lentils have protein..so shall i start with that..could u pls suggest me a fat loss diet but with on ly veg

18e9075cf974699165653c4cb0f44f52

(11)

on July 24, 2012
at 11:12 AM

ya i m an indian so i dont eat eggs too

18e9075cf974699165653c4cb0f44f52

(11)

on July 24, 2012
at 05:19 PM

but if i wanna do ketosis diet for fat loss..and if i consume 1000 calories a day,,,so 60 grams of fats should come from these 1000 calories right?

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2012
at 01:18 PM

Lentils are not a complete protein. They also have lectins, phytic acid, and other antinutrients. There is no diet recommendation I can give you that will spare lean mass under a strictly vegetarian diet.

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2012
at 04:09 PM

And the fat sources you have are not the most healthy. You are sorely lacking in Omega-3, while overdoing Omega-6.

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2012
at 06:01 PM

1000 kcal per day is unsustainable, and will mess up your metabolism. A keto diet requires between 80-90% kcal from fat.

18e9075cf974699165653c4cb0f44f52

(11)

on July 24, 2012
at 09:16 PM

but if i eat 1400 calories a day,,,and 80% calories from 1400 that means 125g of fat...will i loose or gain in this diet?

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2012
at 09:47 PM

There is more to it than just calories in/calories out. What you eat also affects metabolism. People try to get caught up in just total calories but what you eat affects your energy, your resting metabolic rate, your hunger level, your ability to store or burn fat, etc.

C45d7e96acd83d3a6f58193dbc140e86

on July 28, 2012
at 01:12 AM

I am not saying you can't be lacto-vegetarian and do paleo, what I am saying is that it will not be good to try to do a starvation calorie restricted ketogenic diet as a vegetarian. Those are different animals, so to speak.

8508fec4bae4a580d1e1b807058fee8e

(6259)

on July 28, 2012
at 12:42 AM

A LOT of Indians eat eggs - including a lot of vegetarians but that's a whole another study. Aravind here on Paleohacks is lacto-ovo (eggs and dairy) Paleo.

4
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 24, 2012
at 12:09 AM

If you're going to do a vegan diet (it won't be paleo), but what I've read over on Denise Minger's blog seems the most reasonable: http://rawfoodsos.com/for-vegans/

If you're willing to include eggs and/or dairy, vegetarian paleo is a valid option.

4
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on July 23, 2012
at 08:56 PM

If I am reading your post correctly, you are eating WAY too few calories to effectively loose weight. Also there is very little fat in your diet, how are you planning on absorbing those few nutrients you are consuming?

3
Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 24, 2012
at 03:28 PM

Thats too little food!

Ketogenic diets are not starvation diets. If you lose weight too fast, or dont get enough nutrients you could die, or get sick. Eating like youve described, I beleive it would happen very quickly. Please reconsider..

U need fat on a ketogenic diet. Like large amounts of it. Few plant foods have many fats, lets alone saturated fats. Coconut and coconut oil, is one source tho.

A ketogenic diet is not starvation, its using fat for energy instead of carbs. Otherwise its similar to a normal diet. U still try and get in enough calories to function properly (even if your losing weight, theres a minimum amount of calories you should eat), and you still eat enough non-starchy veg and other things for nutrients. You need more calories and more nutrients, whatever you decide to do.

A ketogenic diet is high in dietary fat, moderate in whole proteins, and low in carbs.

Its hard to imagine how you would acheive that on a 100% vegan diet, or if its even possible. I am not aware of any plants with whole proteins, I dont think there are any.

Please dont hurt yourself, Umi. Eat a bit more normally for now, hey?... and stick around to see what you can learn about food and eating before making any choices.. There very likely may be some ideas you can use, even as a vegan.

At least for now, if you insist on staying 100% vegan, it may be more viable to do a moderate carb diet rather than a completely ketogenic one..

If your willing to include any of the following (and eat more food, dont be so extreme etc):

Milk/cheese/butter Eggs Bivalue shellfish or even better fish if you can tolerate the idea

It might make your pursuit of a vegetarian low carb paleo diet more viable. Even one of these catergories would help alot, but all of them would be most ideal.

Basically what I do with my low-carb diet is I eat a bit more meat than I used to, a fair bit more fat in that, and more low-carb veges (like green beans, silverbeet, carrots, tomatoes, capsicun etc) instead of bread/rice/pasta.

Basically the rice or pasta or bread just gets replaced by vegetables of various kinds and you add in fat/protein from animal sources. I eat more or less the same amount of food (perhaps a little less now, but still decent big meals)

I have lost weight (even though it wasnt my goal).

You see doing that with just plants is hard, because theres not enough fatty plants to act as the core of your meal. And plants just dont have those whole proteins, which you rely more heavily on in ketosis.

You need the fats and the whole proteins, for powering the energy in your body in the absence of carbs.

And yet, if you added coconut oil/coconuts, olives, avocados and macadamia nuts etc to the above list of animal derived foods(with whole proteins in it and more fats) if you could accept some of them, youd have a reasonable number of fat and protein sources and it could be more viable.

Something to ponder on?

You should really, honestly, stay around, learn a bit more, and then plan a diet. Dont rush into anything that could dramatically effect your health and wellbeing without as much info as you can get.

18e9075cf974699165653c4cb0f44f52

(11)

on July 25, 2012
at 10:57 AM

thnks for writing so much for me..then wat should i do..i dont understand...coz here in india no one know what is ketogenic diet...as my body dont accept that much carbs...if i consume 1400 calories how much grams of fats should i consume to go into ketosis..and one more thing.do i need to consume carbs pre and post workout??

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:44 PM

BTW I am not sure whether the 845 calories I quotes you is a strictly ketogenic amount, but it is a standard sort of low carb paleo diet amount of fat. So long as you are below 100 grams carbs a day you will be in some level of ketosis and if you excercise that number goes up. In order to get some energy you need fats. If your calories are 1400, 845 (65%) calories from fat is a good starting point

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:55 PM

BTW I am not sure whether the 845 calories I quotes you is a strictly ketogenic amount, but it is a standard sort of low carb paleo diet amount of fat. So long as you are below 100 grams carbs a day you will be in some level of ketosis and if you excercise that number goes up (easy to do if you dont eat tubers, rice, bread, pasta or high sugar fruit or foods). In order to get some energy you need fats. If your calories are 1400, 845 (65%) calories from fat is a good starting point I think. Again, the post below has some good detail, but I think ur diet will be more sustainable with eggs/dairy.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:04 PM

Eiter way, you should definately get coconut oil. Especially if your exercising. It promotes ketosis, and is a "quick fat" for energy.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:21 PM

It might no hurt to have a cup worth of berries, or a small amount of carbs after or before a work-out, even in ketosis. Ketosis is strong under 50 grams of carbs, and still has a decent effect up to about 100 grams of carbs. My weight loss has occured in a range of 50-80 grams carb per day. So a little quick carbs like berries after working out might well be workable 4 u. It would also give u vitamin C. Theres only about 9 grams of carbs in a cup of frozen boysenberries, and only 5 in a cup of frozen raspberries FYI.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 11:56 AM

You will need to replace all the calories of carbs you do not eat with fat. 1400 calories is pretty low, id say you can easily eat more and still lose weight - I am a tall male but i eat between 1900-2300 most days with only a little walking. I have gone from 109kgs to 98kgs, including loss in tummy fat). But for 1400 calories its probably around 845 (65% of calories) you will need to get from fat. Now fat is more caloric, so thats not 65% of your food, but its alot of foods with fat in them that you need.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:54 PM

For low carb diets, IMO dont freak out about avoiding fruits and veges at all. Just eat the low carb ones (like berries for fruit + apples+pears, and all the veg except tubers like potatoes). I have lost a total of 10 kgs in maybe 3 months, with no exercise or calorie counting and I wasnt even trying to lose weight.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:15 PM

Re: working out, ketosis takes a period of between 2-4 of adaption, where your body adjusts massively. During this time you may feel headaches, low energy etc. I would refrain from working out till you get through that, and stick to a bit of slow walking. As for carbs pre and post, if your adapted AND have good nutrition AND are doing endurance stuff like running, martial arts, you can live without carbs. Lots of weights and sprinting and very active exercise can be harder w/o carbs. Coconut oil may help a little there, instead of carbs. But get ur diet sorted first I think...

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:36 PM

BTW I am not sure whether the 845 calories I quotes you is a _strictly_ ketogenic amount, but it is a standard sort of low carb paleo diet amount of fat. So long as you are below 100 grams carbs a day you will be in some level of ketosis and if you excercise that number goes up. In order to get some energy you need fats. If your calories are 1400, 845 (65%) calories from fat is a good starting point

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:15 PM

(2-4 weeks of adaption)

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 28, 2012
at 12:30 AM

Oh, and here are too resources to help you figure out what you are eating, calories, nutrients and fat/protein/carbs. http://skipthepie.org/ - that will give very detailed information on each food.http://cronometer.com/ - this will track your daily food intake, and reach goals, like fat intake, and weight loss.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:01 PM

1400 calories seems pretty low (but then I am a tall male). But for 1400 calories its probably around 845 (65% of calories) you will need to get from fat. Now fat is more caloric, so thats not 65% of your food, but its alot of foods with fat in them that you need. The below poster explains how it might be done with a vegan diet....but I think your better to include dairy or eggs. Dairy is probably the most ideal, because you can get it concentrated, as in cheese. Then there will be more room in your stomach to eat low calorie high vitamin vegetables and be healthy and your diet will be nicer 2

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 28, 2012
at 01:05 AM

If you use cronometer, with the macronutrient ratio (fats, protein carbs), use the "paleo" setting.

3
5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on July 23, 2012
at 09:02 PM

You are very unlikely to find anyone here who knows how to make a vegan diet ketogenic. I'm not even sure it's possible.

Paleo diets are not all low carb, but they do all incorporate meat &/or fish and eggs. There is at least one vegetarian who posts/posted here, but he ate dairy. I won't go into all the reasons that a vegan diet is unhealthy. If you're interested, you'll ask, if you're not, paleo isn't the right diet for a vegan.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on July 24, 2012
at 04:24 PM

I wouldn't call a vegan diet inherently unhealthy, you could say it's not as healthy as some diets.

8508fec4bae4a580d1e1b807058fee8e

(6259)

on July 28, 2012
at 12:43 AM

@Matt depends on what kind of vegan - Doritos or hemp? Eventually most end up with some sort of deficiency or suboptimum aspect of health - some can tolerate better than others but doesn't mean it's the best for them

1
B8592e62f9804ddabae73c1103d6bcb9

(1956)

on July 24, 2012
at 04:15 PM

It is very hard to do a ketogenic vegan diet. You will have to rely on pea and rice protein powders for protein, coconut and flax for fat, low-carb vegetables, and LOTS of supplements.

3oz of protein powder (1:1 pea:rice), 1 cup coconut milk, 5 tbsp coconut oil, and 10g flaxseeds will give you ~1500 calories 77g protein 19g carb 130g fat. Add in some low-carb vegetables too.

I prefer flax as seeds to the oil as the oil will go rancid very quickly.

Supplement list:

  • Mulitvitamin
  • B12 (as hydroxocobalamin or methylcobalamin, not cyanocobalamin, and as sublingual or patches not tablets, >100ug/day; and get your B12 levels checked regularly)
  • Zinc (check your multi for zinc and copper levels, you want 10x as much zinc as copper)
  • Calcium and magnesium (1:1 ratio is best, ~400mg each, need is lower when you take K2 as is five-fold increases absorption)
  • Vitamin K2 (as MK-4, 1mg; to ensure calcium is absorbed properly and is put into your bones/teeth not arteris)
  • Vitamin D3 (1000IU/25lbs body weight, test '25(OH)D' (not '1,25(OH)D') levels after 6 weeks, ideal is 50ngm/dl 125nmol/L and adjust dose accordingly)
  • Use a salt with both potassium and sodium (they're usually a 1:1 mix, so use 2tsp this salt and 1tsp normal salt for ideal ratio of sodium and potassium)
  • Eat two Brazil nuts a day or supplement 200ug selenium
  • You need a source of vitamin A, I recommend cod liver oil (Green Pastures brand is best, if you'll allow it the one with butter oil is even better which includes vitamin K2; if you take cod liver oil you won't need the flax seeds either) if you'll allow it, otherwise I recommend juicing carrots and drinking it with some fat for maximum absorption of the beta-carotene.

It will not be a fun diet, mostly coconut-protein shakes, veggies, supplements, and either cod liver oil or carrot juice with coconut oil and flax.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on July 24, 2012
at 04:22 PM

ewwwwwww *barf*

C45d7e96acd83d3a6f58193dbc140e86

on July 24, 2012
at 04:43 PM

That would feel like a bad tasting snack. But I don't snack and don't eat things that taste bad.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on July 27, 2012
at 12:09 PM

Does sound gross, but its clever thinking detail on your part.

1
Dc6407193ba441d1438f6f0c06af872b

on July 23, 2012
at 10:46 PM

Coconut is the ultimate pro-ketogenic vegan food! Unsweetened coconut flakes (I get them at whole foods) is essential for you. As are a lot more calories. And won't you consider a couple of eggs a day at least? You need some real protein, and soy just isn't.

0
Ed7403e397077dd1acdbf25c7f6e56ce

on February 04, 2013
at 01:45 AM

You should be taking about 70g of protein a day. If you can't do this while keeping your carbs around 40g you probably won't be able to maintain ketosis. Just fill the rest of your diet with fats. Unfortunately, you're going to have a tough time balancing your O:3s...

Don't forget to carb load once or twice a week.

0
Ed7403e397077dd1acdbf25c7f6e56ce

on February 04, 2013
at 12:38 AM

I use NitroFusion multiple-source Vegan protein powder. No dairy, no soy. 21 grams of complete-amino protein per serving. Tastes good, too.

0
C8549e3ab0e3d77910e72c87cb5e0918

(435)

on February 03, 2013
at 11:02 PM

How about these for protein options:

2 avocados 14g

100g tempeh 18g (not ideal, but probably the best soy due to fermentation)

2 oz almonds 12g

2c broccoli 6g

2 4" portobellos 6g

50 cals of nori seaweed 6g

This comes to 62g protein Then I would add additional green vegetables, plus coconut oil to get to, say, 1400 calories.

0
Ba1924862c9e96560a21792a9c1f5136

on February 03, 2013
at 03:27 PM

UMA, I can completely relate to how you are feeling. We were kinda vegan, but we did eat eggs, but no meat or dairy...the soy made my husband and I low on testosterone tough. We felt better than on the regular american diet, I think because of the dairy, but still not great. We did manage to lose a little weight, but it was very difficult and as soon as we relaxed about diet we gained it back 10 times as fast as we could lose it.

Anyway, this is how we transitioned...We used coconut products (milk, oil, homemade ice cream) and fish...maybe you would be willing to try adding some fish and coconut products to your diet...oh and avacado! This should help with your fat and protein intake while you read up on the Paleo diet. We feel much healthier and I have managed to lose 25 pounds in less than a month. I know it has been a short time, but I feel way better and it is much easier once you get used to it. Anyway, hope that helps a little and good luck trying to find the best diet for you.

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