A Brief Intro
If I haven't already said this explicitly, year 2 of vegan keto is going to bring a shift of focus for me! Year 1 was all about figuring out my macros, and my foods and recipes and what works for my body. With all that being set (though I still keep losing weight even though I'm [trying to be] in maintenance mode... scale said 113.5 today...), year 2 is going to be more focused on RESEARCH and learning the science behind the diet (with that said, I don't mean to imply I didn't do research before I started the diet. I read a TON of stuff, but it's pretty overwhelming at first to try to figure everything out at once at the very beginning. So I relied on the sciency people in my life who had already done research to help me with pieces that weren't entirely clear, and I just sort of trusted the process. And now that I know the process WORKS for me, I want to be able to supplement my anecdotal evidence with scientific evidence! And, while I might be an English major I am not a science major... So I am hoping this is not a futile effort for me!!!!
BOOKS, BOOKS, BOOKS, BOOKS BOOKS BOOKS
(That was supposed to be read like the song SHOTS SHOTS SHOTS SHOTS SHOTS SHOTS.... I guess if you don't know the song I am just shouting random words at you right now...)
Anyway, I am SUPER excited to go to Barnes and Noble after work (either before or after physical therapy... yay...) and pick up some keto books I've reserved!!! I have waiting for me...
(They are probably cheaper on Amazon, but I worked at B&N for 5 years, so I feel like I have to do my part to keep them open sometimes LOL)
Anyway, onto the title story...
LET'S CHEW THE FAT (Podcast)
I've said before that I FEEL SO MUCH BETTER SINCE QUITTING FAKE SUGAR!
But so many people just don't want to give it up. I get it. We had to give up real sugar, now you want me to give up fake sugar, too!?!? But it's honestly the best thing I've done for myself!!!
So, with that mindset in mind (ha), this podcast caught my eye: Diet Soda? Maybe so or Hecks No!
Before I share what was said about diet soda, let me say that I am SO GLAD I FOUND THIS PODCAST! Plugging in my headphones at work... it's like having a keto convo with a good friend! He is just totally laid back and real, sharing the keto way, CHEWING THE FAT with listeners. And I really appreciate that episodes are only like 15 minutes long each. Sometimes an hour is too much to commit to during work when I'm in and out of the office all day. But these are short and easily digestible! I totally dig it!
Anyway, I hope this is allowed, but I transcribed part of the podcast because I loved it so much and wanted to share it with you all. So TO BE CLEAR, THESE WORDS ARE NOT MINE; THEY BELONG TO THE "LET'S CHEW THE FAT" PODCAST. I DID NOT WRITE, NOR DO I OWN THEM.
Hopefully that does it! So, here we go!
If you are on keto, will diet soda kick you out of keto? No, not necessarily. It’s not that it couldn’t, but in a great number of people diet soda probably would not kick you out of keto. But that’s not the point. The point is, that what’s inside that diet soda may actually destroy your keto later. And what do I mean by that? Remember when we were talking about gut health and inulin and how it’s a prebiototic and it helps your probioitcs and everything. Now the probiotics we are talking about are gut health. If you want to get into keto and fully become fat adapted, your gut’s gotta be right; there’s no way around it. I believe that the ratio is or should be 80% good bacteria vs 20% of the bad stuff down there. But here’s the problem: when you’re drinking down that diet soda, that aspartame and that sucralose and all that different garbage that’s inside of diet soda, it will go down there and it will mess with your bacteria that’s in your gut, changing them, freaking them out, MUTATING THEM! And you won’t be able to absorb your foods and protect your body; your immune system is inside of your gut… So if you’re sitting there and you’re drinking down all these diet sodas, and you’re freaking out your gut and you become to the point where you won’t be able to absorb the nutrients, won't be able to break down the fats, won't be able to get the ketones going so that you can actually get into ketosis… that’s going to be a problem. And diet soda will do this. it’ s a man made frankenstein craziness and that’s what we got to get away from. We got to start going towards those whole foods, those natural foods. There’s just some really crazy nightmarish things that’s happening out there!
That’s what you want to do. Anytime you’re looking at any type of food… if it’s something that you know can cause damage to your gut. Let alone, not even to mention the brain, what that crap does to your brain. If you know it’s something that’s going to jack up your gut, you need to leave it alone!
Time To Get Back to Work
Sorry so short today, but this is a quick lunchtime blog! (If you're wondering, I had cauliflower, half an avocado, vegenaise and Frank's buffalo sauce with some green olives).
I am still developing all these sites, but if you want to join me on ALL areas of the internet, please feel free to come to these pages and join me! I greatly appreciate all your support!!!
Until next time,
Vegan Keto Madi
Just stopping in briefly to say....
VEGAN KETO MADI IS NOW ON TWITTER!!!!
And, very appropriately, you can find me there at... VeganKetoMadi!
I am trying to SATURATE the Internet with information on vegan keto, to let EVERYONE know you DO NOT have to choose between veganism and keto! They can (and DO!) go hand in hand!
So, if you're on twitter, feel free to join me there, as well as IG at: vegan_keto_madi (Notice a trend HAHA)
Until next time, folks!
-Vegan Keto Madi
P.S. After 31 days of no soy... soy will be consumed tonight (in the form of vegan jerky)... DUN DUN DUNNNNN
30-Day Soy-Free Challenge COMPLETED! Final set of meal-plans! (And, why to Choose Keto over Raw Vegan)Read Now
Keto vs. Raw Vegan
Hey y'all! I'm really excited to talk about my 30-day soy challenge, but I just wanted to post about the second part of my title first. I am starting to become more interested in the science of really WHY keto works, because despite SEEING that it works, people still are convinced that it must NOT work. For some reason, especially other vegans are super resistant to ketogenic diets, even though I am not drowning myself in bacon fat like "typical" ketoers... So, when I saw a podcast that was titled Keto vs. Raw Vegan, I was super interested! (I was super disappointed when I learned that was like a 3 minute piece out of the hour long podcast, but it answered the question, so I was satisfied, haha.)
Let me preface this by saying I've tried every other diet possible, including high carb, low fat. IT. DIDN'T. WORK. FOR. ME. My stomach was about to explode every day with bloating and pain. I tried to figure out what it was, but it was just everything I ate that set me off. It didn't matter how many individual foods I was eliminating, there was something fundamentally wrong with my diet. Which is a big part of why I went keto. But on a vegan Facebook group the other day, I suggested keto to someone who said, very clearly, that high carb WAS NOT WORKING FOR HER... ANDDD I got attacked. Big time. 99% of people told her that if she simply followed a raw vegan diet that all her problems would be cured and she would lose weight and feel great.
So, the timing of that post with my natural curiosity about comparing vegan keto to other types of vegan diets, I had to listen to this podcast. I found it extremely interesting, so I wanted to share it with you all. I was very disappointed, however, that they made it seem like you had to choose between keto OR veganism. Um, hello, you can do vegan keto, too! Maybe I will send them a copy of this blog ;)
Anyway, take a minute, if you please, and read the transcript of this part of the blog (please note that while I could find the question online, I had to type the transcript of the response myself, so please excuse any minor errors that may have occurred while I was typing). If you're not interested and are just here for the meal plan, please scroll down!
Keto Talk with Jimmy Moore & The Doc (Episode 64: Keto vs. Raw Vegan)
Dear Jimmy and The Doc,
I think my question for you may be slightly cheeky, but here it is. Listening to vegan advocates like Durianrider of 30 Bananas A Day fame, it seems he is quite convinced and determined to stand by his raw vegan lifestyle and this got me thinking—why are all of his blood markers, body fat, and energy levels so good if everything he believes about nutritional health is exactly the opposite of what we know and understand about keto? I am a 34 year old male, 6′ tall and weigh 185 pounds. I have never had poor health, been obese, been pre-diabetic, or had any of the other metabolic issues that drive most people to a low-carb, high-fat diet. So why would going keto be a good thing for someone like me? I am sincerely asking this because Durianrider and his raw vegan approach seems to make a compelling argument to go that route to get even leaner. With all the criss-cross availability of nutritional info flying around the web, I find myself suddenly becoming very confused.
Can you help?
RESPONSE: Yes we can help, Derrick. His question is this: if you don't have any metabolic health issues to deal with, then why would going keto be a better option than a raw vegan diet?
Doc: The first thing I would preface this comment for for Derrick is to say that we are all individuals and that individuality means that in the first 5 years of my practice, in the 15+ years that I’ve been doing this, I saw about a third of the population, a fourth of the population, do very well with vegetarian or vegan diets. They did, they did fantastic. But when we actually delved into their metabolic pathways, what we were seeing… they were very, very healthy people to begin with. And they wanted to maintain that health, so they picked diets that they thought were most healthy for them, based on their approaches, their beliefs their lifestyle, or their background. And they did very well. And they had great markers and everything was good.
But the significant portion of the population that tried using vegetarian or vegan diets, or or low fat diets did not do well and we actually saw very opposite effects with cholesterol, blood pressure and weight gain. And so that really bothered me for the first five years of my practice and that’s what caused me to really delve into the science behind what is really happening. Now, as you pointed out very well, Derrick, you and Durianrider, neither of them have insulin resistance. And, any dietary approach that limits the starches as the high amount of carbs, the simple sugars, in someone who is metabolically healthy, will probably be beneficial for those people.
Now, the one factor to answer the question is, what’s the one reason that I would pick a ketogenic diet over a raw vegan diet is that of slowing the aging process. In 2004, there was a very nice study where it was demonstrated that the ketone body itself notably decreases the aging process, and notably this year we’ve seen that it notably decreases inflammation.
The challenge with a vegetarian or vegan diet is the higher carb content may very well stimulate inflammatory changes in some people, now not all, but in some, that may have mild insulin resistance that may not be really visible initially in your 30s. And remember, a significant portion of my population is over 55, so I see the tail end of this inflammatory and aging process that’s occurred from patients that have been vegetarian or vegan throughout their lives.
[A lot of the vegetarians and vegans that come into my office, we did their bloodwork and their cholesterol was borderline normal, but their CRPs were really high and they couldn’t figure that out. And their cardiologist would say it must be your genes. SO they just blamed it on their genetics so that caused them to be more vegetarian or vegan more fully. But when you really looked at what’s driving these inflammatory processes, it’s the stimulus of the starch and the genetic response of what your body has on those. So, it really does come down to the person and that’s why we individualize medicine. But the blanket statement doesn’t work for everything in that regard. And that is important to understand.]
And that’s the one factor that I would say in my perspective would cause me to pick a ketogenic diet over a vegan diet.
Still slightly annoyed he said a keto diet OVER a vegan diet, as if the two cannot occur concurrently... I would have preferred "a keto diet over a raw vegan, high carb diet" because keto and vegan CAN happen together... Yep, decided. Definitely going to send him a copy of this blog. (Please don't sue me for transcribing your episode, Jimmy!!! I did link it back to you in the title!!!! ALL CREDIT GOES TO HIM DON'T SUE ME K THNX)
Soy-Free Meal Plans, Days 25-30
And there you have it, folks! 30 days of soy-free keto. IT IS POSSIBLE. In fact, it was actually quite (dare I say) EASY! Reaching protein was NEVER an issue. Most days, it was hard to stay UNDER my 65g protein limit! PROTEIN IS EVERYWHERE! It's not all about tofu and soy! Actually, I added up my protein for tonight and without even trying I ended up with an 11g protein dinner WITHOUT TRYING AT ALL. My bok choy, tahini, mushrooms, yeast, etc. just had a lot of natural protein. So I didn't even NEED to add any protein today besides my protein powder that I always have. No hemp tofu, no protein bar... Just whole foods. Which makes me think... if I can get all my protein from food sources, do I NEED my morning shake anymore...? But if I get rid of the protein from it, would I be full as long, or would I end up needing more food later because I was hungry sooner... HMMMMMM....
Anyway, that's my biggest takeaway and lesson from this challenge! I do not NEED soy to do vegan keto. And that's HUGE for everyone who HAS to give up soy for medical reasons. I can confidently and definitively say that not only is vegan keto possible, but soy-free, gluten-free, artificial sweetener free, vegan keto IS POSSIBLE! And, as I just mentioned, I am pretty confident you could do it without any sort of "special" products, even... I will have to look into that more to say for certainty, though. But I think with pumpkin seeds and maybe something like sunbutter... it can happen...
SO... What now?
We have a video from my brother's birthday... he must have been turning... maybe 3? And he's at the table while everyone bustles around the house. You can hear from the background convo that everybody is all in a tizzy because my OLDER brother is bring *gasp* a GIRL to the party, and they are all waiting for him to arrive.
So my brother is just chilling at the table by himself, looking all cute, with nobody paying attention to him. He says, to nobody, "What now? What now? Ice cream and" *does a Vanna White movement towards the table* "cake!?"
Luckily we have a video to remember the moment, because nobody acknowledged how cute it was at the time!
Don't worry, I also wrote a book once in elementary school called "Nobody Listens to Madeline" about finding a snake in the house, but my dad was mowing the lawn so he told me to ask my mom, but she was on the phone, so she told me to ask my brothers, but they were too busy playing video games... Finally I just yelled that there was a snake in the house and all of a sudden they all listened to me.... I think the Snakes on the Plane people owe me some royalty for the original snake idea....
Ummm yea... so.... What now?
I'm telling you... this title personality has a real attitude problem. Doesn't appreciate my digressions WHATSOEVER.
So, what now with soy... I vaguely have some plans...
I like things in even numbers, so that's all I am going to debate reintroducing (and in that order). You're welcome for using my own body as your vegan keto guinea pig!!!! (I am mostly kidding, because I know we all have different bodies and different reactions to soy). I am actually quite interested to see how this turns out. I am not sure which I am rooting for... Soy would be nice to reintroduce, but being soy-free wasn't too bad.
What about the fake sweeteners?
Now this, I will not budge on. (Sorry, mom: On this, I will not budge).
I think giving up fake sweeteners was the main reason my energy SKYROCKETED. The weight loss I am going to do the test to see if it was from the soy or the sweeteners being eliminated, but I am all but CERTAIN that the sweeteners were causing my cycle of sleepiness. So these ARE NOT COMING BACK!!!!!!!
*Stevia MIGHT be allowed in certain conditions in the future, but I haven't yet decided.
For now, soy is my main focus. Gluten and sweeteners are still off the table.
I know I didn't have much to say tonight (some will scoff at that, because I said quite a bit, ha!) but I realized tonight was day 30 and I had to post to close out the challenge! And, I loved that piece on the podcast I listened to today, so I wanted to share that, as well.
I think that podcast really helped to explain why, for me, the high carb low fat raw vegan diet that so many are wild about doesn't work for me. I think I am one of the lucky few that are highly susceptible to inflammation (I mean look at my poor health history!). I want to look more into the science behind insulin resistance now, as well... (Unfortunately, the one person in my life who is REALLY gung ho about HCLF and thinks me going keto is absolutely RIDICULOUS will probably never read this blog to see that I am not crazy and there IS A REASON why her hclf diet doesn't work for me. Sigh. Oh well).
Until Next Time...
I will probably come check in in a couple of days, following reintroducing the soy (in the form of jerky) back into my diet...
If you have anything else you'd like me to discuss in the meantime, let me know!
And join the fun on my IG for more meal plans (and you know, my outfits for the day... my dogs... my randomness....) @vegan_keto_madi (Be warned... I do post half a dozen to a dozen times a day.... Mostly...)
Thank you for reading!!!!!
Vegan Keto Madi
LOL sorry, I couldn't resist! (I do not own that photo, please nobody come at me for copywrite infringement!!!) I wanted to do something more interactive tonight, rather than me just spewing my thoughts at you (don't worry, you will still get plenty of them LOL).
First, let me just throw a quick recipe at you. I made this for a work potluck today and it was DELICIOUS!!!!! I doubled the recipe because I wasn't sure how much it would make... IT MADE A LOT!!!!!!!! I'm going to thin out the leftovers (not the ones that were sitting out all day at the pool!!!!) and make a sauce for my bok choy this week! Anyway, here's the recipe...
Cauliflower Hummus: http://www.myrecipes.com/recipe/smoky-cauliflower-hummus
Okay, onto the "game" (I don't know if this will be fun for anybody but me, haha)
Game #1: Guess THe Carbs
I hear a lot of people saying they just wing their carbs (and I did for a long time, too, so this isn't an attack against anyone)! But I want to do a little carb quiz and see how many carbs you have memorized! I will be using GOOGLE answers, so it might be SLIGHTLY different if you use a particular brand of something... Anyway, go get a piece of paper and number it 1 through..... 15? I'll wait.
Write down how many NET carbs you think are in each food. Got it? Let's go!
Got it? Net carbs for each?
INTERLUDE TO TRY TO HIDE QUESTIONS FROM ANSWERS....
I heard a song when my brother and I were in Ohio, and a while later it was stuck in my head, but I could NOT FOR THE LIFE OF ME REMEMBER WHERE IT CAME FROM since I do NOT typically listen to rap (this was before I went on a MGK kick...)
Anyway, then at Mother's Day he had a playlist on and the song came on and I was like OMG THERE IT IS!!!!!!!!!!!!!!!!!!! IT WAS DRIVING ME CRAZY FOR DAYS!!!!!!!!!!!!
So, the point of this story is, this is my new favorite blog writing song. It has such a good beat, but nonsensical lyrics, so I don't get distracted haha. My brother told me I had to quote the song, though, since it's keeping me writing, so here we go: "brrrrrrrrrrrrrrr ah! Panda Panda Panda Panda Panda!" (I think that's the right amount of Pandas....) If you are curious: https://www.youtube.com/watch?v=4NJlUribp3c.
CARB COUNT ANSWERS!
Whew! How'd you do?
Game #2: Fat Sort!
Hopefully you rocked game #1 out of the water! Let's do something a little different for game #2... This one is going to be a FAT SORT. Sort the following 10 foods, IN ORDER, from the food with the MOST FAT first, and the LEAST fat LAST...
INTERMISSION WHILE I LOOK UP THESE ANSWERS ON GOOGLE....
Fun story... One time I hugged a baby cow and cried of joy. I love cows.
Fat Sort ANSWERS!
Fat grams FIRST... sort will come next:
Soooo in order that would be....
Whew! How'd you do!
Game #3: Match the Protein
Okay, final game!
This one is... match the protein! Easy enough rules... Match the following PROTEIN amounts with the vegan protein sources listed below. Got it?
Here are your protein options (in grams)
INTERMISSION WHILE I LOOK UP THESE ANSWERS ON GOOGLE....
Okay, here we go!
Soooo if you like those in order.... Vega essentials, almonds, beefy crumble, chia seeds, pumpkin seeds, sunbutter, nutritional yeast, kale, and Ripple, hemp seeds.
I had intended to write some stuff down here, but I was in the sun today (I sunscreened, don't worry), and I am BEAT. So, I will just say this... hopefully you learned SOMETHING from today's blog and maybe, JUST MAYBE, were entertained for a few minutes.
If not, next time I will just go back to my regular, charming self. Actually the next time I will be talking about going back to SOY as a test! DUN DUN DUN!!!! 3 more soy-free days before I can integrate some soy back in! (really, I mostly just want to eat my vegan jerky haha. I have about 10 servings of that jerky, so I will probably do soy for 10 days and see how I feel... I feel really weird thinking about eating tofu again... is that strange? Am I strange?)
Until Next time, Folks...
See you next time, friends! Same great blog, same great place!
As always, so happy to have you here, and I'd love to hear from you in the comments (I think they're below?)
Or, catch you in the meantime on IG: vegan_keto_madi
Message me on IG at ANY TIME with questions!
<3 <3 <3
Vegan Keto Madi
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