The following is the updated version of my results doing my first 90 Day Vegetarian Keto Transformation, back in 2017. The post was originally on my blog Fit Chick Chronicles, which started this whole coaching journey for me.
…And the Vegetarian keto results are in! My 90 day Transformation Challenge ended on Saturday.
The plan was to trial Ketogenic eating for 90 days. I wanted to see what it would do to my body composition and how it affected my training. I’m always interested in trying new things to see if they work for me. I’m a dance teacher from way back and know everyone learns differently, and everyone’s bodies respond in their own way. My quirk factor in the Keto experiment is that I don’t eat meat. I’ve seen quite a few people have great success with keto in the past. But it pretty much just looked like meat, meat, spinach, bacon and eggs (or maybe that was my husband’s version).
Macros: 70% Fat, 25% Protein, 5% carbs.
The idea behind Keto is that the body uses fats to fuel itself rather than carbs, including the fat in your body. My challenge guidelines stipulate less than 30g of carbs. I calculated the number of calories I eat, and 5% works out closer to 20g of carbs. I’m a regular size woman, not a big framed man.
As a part of my research for my Vegetarian Keto Experiment, I’ve been following a few Keto groups on Facebook. It was actually a few weeks into the experiment that I discovered Net Carbs. For the sake of keeping it simple, and because Myfitnesspal doesn’t calculate net carbs I didn’t bother to. A carb is a carb is a carb. Read here for more on Net Carbs. Net carbs are the number of grams of carbs left after you delete the number of grams of fiber in the same meal. I’m not the kind of person who eats the same couple of meals all the time, so Myfitnesspal app has been a vital part of the whole tracking everything and keeping it under control.
I usually log all the food in it the night before to make sure it balances out. I do meal prep once a week and cook up a few bits and pieces, but I have a freezer full of things ready to go because I can’t bring myself to eat the same thing repeatedly.
Vegetarian Keto Results
Back at the start of the 90 days, we did a 3d scan and measurements through a company called Health and Fitness Testing New Zealand. For more info on them check out their website: http://healthandfitnesstesting.nz/
They use a program called Fit3D where it does a 3D scan, taking all your measurements. It gives you a lot more data about your body than a set of scales and a measuring tape would.
Here are the scan result comparisons:
|Day 1||Day 90||Difference|
|Body Fat %||26.44%||17.65%||8.79%|
The Emotional Changes
One of the biggest wins apart from the body composition changes thanks to my Vegetarian Keto results was my thinking. At the start of the 90 days, there is no way I would have been able to share this data with you. It’s a bit confronting, but a part of doing the challenge for me was to deal with my issues about talking about that D word (diet) and my body. The fact that I treated it as an experiment made if far less personal. In all honesty, my relationship with food and dieting was pretty bad, and those first 90 days really forced me to change that.
The Physical Changes
I’m really proud of what I achieved in those 90 days. My bodyweight dropped considerably. I didn’t really think I had that much weight to lose, and the weights I lifted went up. In the 90 days I competed in the New Zealand Team Crossfit Nationals at the end of it and I feel really good about how a high-fat diet fuels my body. I am starting to feel a bit hungry these days, but I guess that’s just my bodies way of telling me I need more calories.
My goal was to stick to my macros, 70% fat, 25% protein, 5% carbs, and I was never more than a few percent off the entire time. In fact, my biggest carb blow out was ending the day with a big meal of slightly carbier veggies while I was away competing and someone else cooked dinner. But I justified it away in my brain by calculating it as net carbs, rather than actual carbs. My calories were sometimes higher, generally if I drank empty-calorie, carb-free alcohol, and some days I was just hungry depending on how much training I’d done, but the macros were always pretty much bang on.
Not feeling deprived
Because it was about macros I never felt deprived of anything. If I really wanted a taste of something I worked out how many carbs, how much a small taste was and if it was worth it. Most of the time it wasn’t. But I never felt as if there was anything I wasn’t allowed to have, I just chose not to because it didn’t fit my macros. It felt like an empowering way of looking at it. Importantly I didn’t end the challenge hanging out for a blow out, in fact, the things I wanted to eat most were fruit, porridge with honey and raisin toast.
I’m also much more comfortable talking about food and weight. People can be pretty blunt with their questions and I learned to deal with it pretty quickly. It was in the first couple of weeks people started asking straight out how many kilos I’d lost and I just answered. Over and over until it got easier. At the end of the challenge, a lot of people at the gym are asking me about keto and how it works.
I saw a friend at the supermarket recently, who I hadn’t seen in a while. She asked me how I did it and I explained what I’d been up to and my vegetarian keto results. She’d love to do it too but wasn’t prepared to give up rice. Which is what it comes down to I guess. What are you prepared to do to achieve the goals you want?
Join our 7 Day Vegetarian Keto Challenge to get your Keto journey off to a roaring start, or Restart
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