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Summary
On episode 348 of 40+ Fitness, Coach Allan sits down with Liz MacDowell, a holistic nutritionist who has followed a vegan ketogenic diet for over six years and is the author of Vegan Keto, a book that pairs recipes with practical guidance on living keto without eating anything with a face.
Liz explains how she stumbled onto keto through blood sugar research in 2012 after a period of feeling lethargic and unwell, and why she abandoned a high carb vegan approach and later a pescatarian approach before settling into vegan keto.
The conversation covers where vegans get their fat and protein on keto, which micronutrients need extra attention, and how to ease into the diet and into exercise without burning out.
Links
- https://meatfreeketo.com
Key Takeaways
- Keto has a bacon PR problem. The diet became known for unlimited bacon, burgers, cheese, and eggs, when the real principle is getting fat from quality sources, not from any one food.
- Stacking vegan and keto together compounds the restriction, but it stops feeling restrictive with practice. Liz says once you know what you can eat, you stop feeling limited even though every meal choice has to satisfy both sets of rules.
- Keto is a moderate protein diet, not a high protein one. Hitting 100 to 120 grams of protein a day would require heavy supplementation for most people, and most people over 40 do not need that much to maintain muscle.
- Whole plant foods cover both fat and protein needs. Hemp seeds provide omega-3 fat and protein, olives and coconut provide fat, and nutritional yeast provides a spectrum of B vitamins along with a cheese-like flavor.
- B12 deficiency can hide for years because the liver stores up to seven years of it. Vegans should supplement and test regardless of what a single blood test shows, and Liz notes some meat eaters test deficient too, possibly tied to gut bacteria health.
- Vitamin D needs attention on a vegan diet because its main food sources are eggs and dairy. Liz supplements directly rather than relying on sun exposure alone.
- The best diet is the one you can actually stick to. Liz recommends easing in one meal or one food group at a time rather than going all in on a strict list and schedule from day one.
- Exercise performance dips during keto adaptation, especially for aerobic work. Liz hit a wall running early on and had to slow her pace; timing a few extra carbs before a workout, such as a berry smoothie, can bridge the energy gap.
- Ignore the food policing on social media. Liz points out that everyone’s body responds differently to food, so a stranger’s opinion on your plate matters less than how the food makes you feel.
“The best diet or the best exercise routine or the best supplement routine or insert thing here is the one you can stick to.”
Liz MacDowell
Another Episode You May Enjoy
Episode 351 – Jimmy and Christine Moore – Keto with real food
