Liz MacDowell - Vegan Keto
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- Book:Vegan Keto
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Liz MacDowell flawlessly delivers the best of two nutritional worlds in her new book, Vegan Keto. Her unique approach harnesses the health and weight loss benefits of the ketogenic diet and unites it with the vegan lifestyle. Liz dispels the myth that veganism contradicts the keto diet and offers a template to achieve optimal health and weight loss by eating a ratio of healthy fats and plant-based proteins. MacDowell offers more than 60 recipes that are all free of meat, eggs, and dairy and are keto compliant.MacDowells revolutionary new approach emphasizes a nutrient-dense nutrition plan sourced from whole, natural foods that are rooted in healthy fats with plant-based proteins that are lower in carbohydrates. She has created a sustainable model that will enable those living a vegan lifestyle to achieve optimal health, lose weight, and eliminate cravings for inflammatory foods.Vegan Keto is complete with full-color photos, four easy-to-follow weekly meal plans, shopping lists, and tips and tricks for getting started and staying on track. Above all, Liz brings a wealth of expertise and invaluable advice derived from real-world experience in her role as a nutrition counselor.Recipes Include:Coconut Flour WafflesLemon Poppy Seed MuffinsSpinach & Olive Mini Quiche CupsGreen Keto Balance BowlMediterranean Zucchini SaladKelp Noodle Pad ThaiBuffalo Jackfruit TacosLupini HummusNo-Bake FalafelChocolate Almond Butter CupcakesSnickerdoodlesWhether your eating plan of choice is vegan/vegetarian, keto-tarian, or keto or you are just someone who loves good food and having a bit of fun in the kitchen, this book has something for you!
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Liz MacDowell
Editors of Rodale Books
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First Published in 2018 by Victory Belt Publishing Inc.
Copyright 2018 Liz MacDowell
All rights reserved
No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher.
ISBN-13: 978-1-628603-14-9
The author is not a licensed practitioner, physician, or medical professional and offers no medical diagnoses, treatments, suggestions, or counseling. The information presented herein has not been evaluated by the U.S. Food and Drug Administration, and it is not intended to diagnose, treat, cure, or prevent any disease. Full medical clearance from a licensed physician should be obtained before beginning or modifying any diet, exercise, or lifestyle program, and physicians should be informed of all nutritional changes.
The author/owner claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the information presented herein.
Front and back cover photos by Hayley Mason and Bill Staley
Cover design by Justin-Aaron Velasco
Interior design by Yordan Terziev and Boryana Yordanova
Printed in Canada
TC 0118
Contents
About This Book
As ketogenic diets grow in popularity, it is becoming increasingly apparent that there is no single right way to achieve and maintain ketosis. Many popular voices in the keto space offer a perspective that differs from the traditional, more dogmatic approach to low-carb eating. It has been really cool to watch the popularity of this diet grow over the years and to see the different strategies, tips, and even products that members of the keto community dream up.
When I first started keto as a vegan, there werent many resources out there for those of us who dont eat meat (or eggs or dairy), so I started blogging at Meat Free Keto as a way to share my experiences and the silly recipes I came up with. I thought that maybe the information could help a few other people out there get started eating in this way that has been so transformative for me.
Over the years, the way I choose to practice keto and low-carb eating has certainly evolved. As I dove deeper into learning about nutrition, I began to adapt my keto diet strategy to focus more on nutrient density and ingredient quality. Its almost embarrassing to look back on how I ate in the beginning, but everyone has to start somewhere, right?
Ive made plenty of mistakes over the past six years, and Ive also discovered lots of little tricks to make keto easier. The information in this book is the culmination of all that gained knowledge, insight, and experience. I hope that this book can make your transition to a plant-based keto diet as easy as possible while providing some tasty recipes along the way.
Why I Tried Keto
Theres a common saying that it takes 10,000 hours to master a skill. Assuming this is true, I am most definitely a master of dieting. For the better part of two decades, Ive spent a pretty embarrassing amount of time worrying about my weight, my pants size, the amount of food I ate, the amount of food I didnt eat, and how many calories I could burn in a given day.
As you can probably guess, Ive tried a few different diets. In addition to the mainstream programs that have you count points or purchase branded meals and shakes, Ive dipped my toes in somewhat more extreme dieting waters. Ive tried high-carb raw vegan diets, with 80 percent of calories coming from fruits and vegetables. Ive tried juice fasts, where all you consume for weeks at a time is fresh-pressed juice. And Ive tried extreme calorie restriction, limiting my intake to just 500 calories per daywhile running 5 to 10 miles daily to try to keep my weight within the normal range.
None of these approaches proved to be particularly successful or sustainable. Sure, I lost weight with each trendy new diet (with the exception of the high-carb raw vegan diet), but I felt awful, and I always gained everything back once I could no longer keep up the momentum.
Each of those diets felt like a fight with my body. I spent the majority of my time thinking about all the food I wasnt eating, focusing on the gnawing hunger in my gut, and chugging diet soda and black coffee to try to make it through the day on what little nutrition I was willing to allow myself. I wasted so much brainpower trying to calculate calories consumed versus calories burned, the timing of meals for the most effective fat burning, the overall goodness and badness of various foods based on whichever arbitrary statistic seemed important at the moment, and how fast/far/long I would have to run in order to afford whatever it was that Id just eaten.
Let me tell you, it was exhausting.
This was my approach to diet and nutrition for more than ten years, and it definitely didnt do me any favors. My digestion, which had been pretty rocky my entire life, continued to worsen into my twenties, and I seemed to catch every bug that went around. I was tired, hungry, and sick of feeling awful all the time, both physically and emotionally.
I wanted to escape the cycle of dieting, but I honestly had no idea how to do it. I felt trappedas soon as I stopped restricting, I would gain weight, but constantly depriving myself wasnt proving to be an overwhelmingly successful plan, either.
In the spring of 2012, I found high-carb raw veganism and ran with it. It seemed like the answer to all my problems. Proponents of this way of eating suggested that you didnt have to track calories or worry about the nutritional content of what you were eating. As long as you ate to satiation, your body would get the appropriate nutrition and you would be at your set weight. But this wasnt the case for me. At all.
I gained weight pretty much immediately, despite eating just fruit, lots of greens, and some nuts. I was hungry, irritable, and cold all the time... in the middle of July. I felt exhausted and sick, too, but I kept going because every guru I encountered and read about online insisted that this was the perfect human diet, and soon I would start to feel amazing. I stuck it out for a little over a month before I threw in the towel and started to look for a better way.
Like so many others, I found out about ketogenic diets via the internet. In fact, I found out about keto while browsing weight loss progress pictures on Reddit one night. Having just stopped eating a high-carb raw vegan diet due because of how terrible it made me feel, my interest in a better way to diet was definitely piqued.
I saw so many dramatic before-and-after photos, all touting keto as the secret to those results. After spending the night poring over the keto subreddit, I decided to give it a shot. After all, I had just discovered that high-carb wasnt the way to go for me. Why not try the opposite approach?
I went all-in.
I noticed results pretty quickly. I dropped 5 pounds in the first week. After three months, I had lost the 20 pounds that were plaguing me, all without making any other changes to my lifestyle.
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