Vegan Keto Diet: Day 1
23/08/2018 | Tamara Brown
Day 1 on the high fat / low carb Keto diet was even harder than I thought it would be.
I knew from the get go it would be tough, keeping to the Ketogenic macros of 75% fat, 20% protein and 5% carbs. My go-to protein-rich foods are kale, broccoli, spinach, any greens really (HEAPS of them!), with a quality plant based protein powder to add a bit extra.
However, unlimited veggies is a definitely no-no if I'm going to get anywhere close to sticking to these macros. All of my protein packed veggies still contain carbs - and even after subtracting the fibre content (using a Keto Calculator App), I still blew out on carbs by 5g and ate only a fraction of my usual veg intake.
So. I'll have to see if I can get that down to 20g of net carbs, for this experiment to work properly.
Before I go into what I ate today, let's start with the official weigh in.
I knew from the get go it would be tough, keeping to the Ketogenic macros of 75% fat, 20% protein and 5% carbs. My go-to protein-rich foods are kale, broccoli, spinach, any greens really (HEAPS of them!), with a quality plant based protein powder to add a bit extra.
However, unlimited veggies is a definitely no-no if I'm going to get anywhere close to sticking to these macros. All of my protein packed veggies still contain carbs - and even after subtracting the fibre content (using a Keto Calculator App), I still blew out on carbs by 5g and ate only a fraction of my usual veg intake.
So. I'll have to see if I can get that down to 20g of net carbs, for this experiment to work properly.
Before I go into what I ate today, let's start with the official weigh in.
Starting Weight: 58kg
Bloating is minimal, though this pic was taken first thing in the morning before I ate anything. My belly is often a little more round in the evening, after eating lots of veggies and fruits during the day. If I've combined my food poorly or just eaten too much (which happens more often than I'd like to admit!!), sometimes it can get quite bloated.
Righto, let's get straight to my meals for today.
Righto, let's get straight to my meals for today.
Supplements: Double dose of Juice Plus
I had this smoothie bowl at 11am, after intermittent fasting for the morning. So it was kind of brunch I guess. I'm used to packing out my smoothies with heaps of veg, 2 pieces of fruit, a half serve of plant protein powder and pretty much no fat. This one is very different.- 1/4 avocado
- 1/2 zucchini
- 1/2 cup spinach
- 3 Tbsp Amazonia Slim & Tone Cacao Macadamia protein powder
- 2 Tbsp cacao nibs
- 1 Tbsp hemp seeds
- 1/4 tsp green stevia leaf powder
- 1 cup ice cubes
- 1/3 cup water
Directions: Blend all ingredients until smooth. Spoon into a bowl and top with 1 Tbsp cacao nibs and 2 Tbsp chopped walnuts.
- 1/2 zucchini
- 1/2 cup spinach
- 3 Tbsp Amazonia Slim & Tone Cacao Macadamia protein powder
- 2 Tbsp cacao nibs
- 1 Tbsp hemp seeds
- 1/4 tsp green stevia leaf powder
- 1 cup ice cubes
- 1/3 cup water
Directions: Blend all ingredients until smooth. Spoon into a bowl and top with 1 Tbsp cacao nibs and 2 Tbsp chopped walnuts.
Afternoon Snack: 1/4 cup raw macadamia nuts.
Dinner: Kale, Mushroom and Broccoli Stir Fry with Avocado
I lightly cooked this in coconut oil, garlic, Himalayan pink salt, smoked paprika, water and a bunch of different DoTerra essential oils to flavour it (Cilantro, Ginger, Lemon and Lemongrass). The portion was pretty small - I'm talking 1 cup of kale, 1/2 cup of sliced mushrooms and 1/2 cup of broccoli chunks. Topped with a whole avocado and 1/2 Tbsp of tahini, the portion was way smaller than I'm used to but the fat content definitely filled me up.
I lightly cooked this in coconut oil, garlic, Himalayan pink salt, smoked paprika, water and a bunch of different DoTerra essential oils to flavour it (Cilantro, Ginger, Lemon and Lemongrass). The portion was pretty small - I'm talking 1 cup of kale, 1/2 cup of sliced mushrooms and 1/2 cup of broccoli chunks. Topped with a whole avocado and 1/2 Tbsp of tahini, the portion was way smaller than I'm used to but the fat content definitely filled me up.
Dessert: Toffee Truffle Protein Sorbet
This was so bomb!!!! I was way under my protein requirements for the macros to balance, so I added in another protein shake - except I used ice instead of water. Blitz 3 cups of ice in a high powered blender (like a Thermomix or Vitamix), until it resembles snow. Add 1 Tbsp of almond butter and 2 Tbsp Slim & Tone Toffee Truffle protein powder, 1 Tbsp almond butter and 3/4 cup of water and blend until smooth. Top with a pinch of cacao nibs and 1/2 Tbsp of chopped walnuts. Super super delish!!!
Today's macros clocked in at 7.5% carbs (25g net), 20.3% protein (69g) and 72.2% fat (109g), totalling 1449 calories. Low calories yes, but eating that much fat today, I'm really full.
My energy levels are the same as normal, exercise for today was just a 30 minute walk and a 5 minute Tabata sesh. I'll see how I pull up after Crossfit tomorrow :-/
Check out my Facebook page for my progress over the week. I'll blog again on Day 7. Time to get my creative recipe hat on!!
My energy levels are the same as normal, exercise for today was just a 30 minute walk and a 5 minute Tabata sesh. I'll see how I pull up after Crossfit tomorrow :-/
Check out my Facebook page for my progress over the week. I'll blog again on Day 7. Time to get my creative recipe hat on!!