Why I've Been Eating Low Carb + Vegan Keto/Low Carb Essentials!

On December 31st I began eating lower carb. Prior to that Monday, I had been consuming around 200 grams of carbs a day, with ample protein and enough fat as well. I cut it back to around 60 grams max and have been eating that way every day since. I want to explain to you why I've been doing so, what results I have seen so far, and some essential items you can grab if you're choosing to eat in a similar way.
Low carb and even keto diets are all the rage right now. Initially I was completely disinterested in these diets. Seeing the sheer amount of animal products consumed on the keto diet was enough to turn me away for a long time. Even the vegan versions of keto I saw seemed low in vitamins and fiber. While I still do not think traditional keto is healthy or sustainable, I have recently seen the merit in lower carb diets.
Some people thrive off of carbs. I did for quite some time! But after having several hormonal issues, I began to see some changes in my body. I felt tired frequently, even when I had gotten enough rest. My menstrual cycle was being disrupted and my cycles ended up being very unpredictable. I had normal skin before, but would begin to get random breakouts. Over the course of January 2018 to June 2018 I gained 20 lbs despite my diet and exercise regime remaining unchained. After trying to lose the weight by cutting out junk food and even cutting back calories, I realized in December that I needed to try something different. I had heard that low carb diets could be good for those with hormonal problems. Additionally, I had noticed that I felt better in the past when I added more fats to my diet. Those two factors led me to try out eating lower carb. I have given myself a month to see changes, even small, and decide whether or not to stick with the diet.
Being a week in, I have already seen the differences. Almost immediately, my stomach appeared much less bloated. I weighed around 173-174 when I started. Over the last week, I have gotten down to 167. I think the weight may have just been water weight, and perhaps some actual fat loss. I've kept my calories the same and continued with the same exercise program. I can visibly see the difference in my body and my clothes already fit better. I need to give it more time, though, to see if the results are consistent.
Prior to starting this diet, I had woken up every day feeling absolutely ravenous. I have noticed now that on some days I feel that way, but other days I wake up and can wait several hours before eating. I am interested to see if this will change any more in the future.
I am still eating 60 grams of carbs or less, which is quite a bit to some people. But for a vegan, I do feel that is on the lower end of the spectrum. I replaced the carbs with fat and some extra protein. in the future, I will do a breakdown on what I eat in a day to hit my goals. On my instagram, myvegankitchn, I posted a highlight story that shows what I put in my breakfast shake that I have each day. I've also been posting some low carb snacks on there, so be sure to check it out for ideas!

Now, onto the essentials. If you're planning to do low carb, or even vegan keto, I think a low carb protein source is essential. I use the vanilla flavor from Sprouts Farmers Market. It's pea-based and has 20 grams or protein with only 2 net carbs. Tempeh has also been a staple for me with 16 grams or protein and around 3 net carbs in a serving of it, give or take. Tofu, Seitan, and even some more processed mock meats are great if you're looking to add in some extra protein. As I am gluten-free, my options are more limited. I have been staying away from legumes for the most part, but I have been incorporating lentils. They are higher in carb but they're my favorite food and very nutrient dense. I absolutely refuse to give them up because they are a great source of iron for me as well.
Flaxseed, hemp hearts, and chia seeds are also great essentials to have if you're following a lower carb diet. They are low in net carbs, have some protein, and are high in fat. They're great for Omega-3's, but just ensure that you are keeping those balanced with your Omega-6's. They are great in shakes or "noatmeal" and really bulk foods up.
Plant milk is also something that is necessary. It can give you necessary vitamins but also can pack some fat or protein. Coconut milk (in the carton, not the can) is lower in calories but does have some fat. Brands like Good Karma even have different plant milks with added protein. Their flax milk has around 10 grams of protein for serving.
I highly suggest implementing plenty of nuts into your diet as well. Walnuts, Pecans, and Brazil nuts are my favorites. They again give you a fat & protein boost but are also very nutrient dense as well. Walnuts, my top pick, only have two grams of net carbs per 1/4 cup.
Lastly, consider getting an electrolyte supplement of some kind, especially if you are doing vegan keto and not just low carb. I have been trying out the Vega brand, which I like well enough. Ultima is another brand that has vegan options. Their packets have been more flavorful, so I think I will commit to buying a full tub of it. Both are the same when it comes to the electrolytes in them. This is important for those doing keto especially as your body will supposedly flush out electrolytes and have difficult holding onto water. I have noticed that on days I skip the supplement, I feel a little off.

These few products are just some things I think anyone doing low carb should have. I am still experimenting and learning as it is only my 8th day. In the future, I will keep you all updated on my progress and any issues I run into. As always, thank you for coming to the blog. I hope you all have a wonderful rest of your day or night!

xx Makennah