Vegan Full Day of KETOGENIC Eating & Supplementing (ATTN: Brandon Carter!) | Cory McCarthy

It’s been a while since I’ve done a day-of-eating video, so I thought I’d put another one together.

In my mind, this video will serve a two-fold purpose:

1. To demonstrate what I am CURRENTLY eating on a typical day, for those who are interested… in this video’s case a rest day. Complete with my supplement use for the day.

2. To provide Brandon Carter, and his followers, with a VEGAN alternative to keto.

Which I thought would be worthwhile after Vegan Gains’ recent back-and-forth with Brandon, in which the topic came up.

In a randomized, controlled trial, vegan keto, specifically, demonstrated lipid-lowering advantages over the non-vegan diet control, and even improved heart disease risk factors.

All of that DESPITE being high-fat, coming primarily from nuts and vegetable oils.

In fact, based on two cohort studies on low-carbohydrate diets, spanning 20-26 years, involving 129,716 men and women, aged between 34-75, animal-based, low-carbohydrate diets were associated with higher all-cause and cancer mortality in both men and women, whereas the plant-based counterpart was associated with lower mortality, particularly cardiovascular disease mortality.

It’s all about that vegan diet, folks! Even if you opt to go high-fat.

Better for the animals, for you, and for the environment.

Anyhow, enough prelude, let’s get to it.

I start my day by having a big mug of black coffee with 28 drops of astragalus root liquid extract, 10 mg of PQQ, and 500 mg of beta-glucans. I also take 1/4 teaspoon of a liquid B complex.

I do not eat my first meal until noon.

My first meal contains 132 grams of Sol Cuisine brand meatless chicken and 200 grams of spinach, both of which are sautéed in 1 tablespoon of coconut oil. I spice and salt to taste.

With this meal, I take a number of supplements: various vegan multi-vitamins and minerals, 100 mcg of standalone vegan vitamin K2, 400 mg of shilajit extract, 200 mg of glutathione, 100 mg of coenzyme Q-10, 1 capsule of vegan digestive enzymes, 2,500 IU of vegan vitamin D3, and 600 mg of vegan DHA and EPA.

As a side note: some of the supplements I take are personal experiments, and are geared-toward anti-aging, which is an area of interest of mine.

Just in case you were all wondering what some of the more esoteric supplements were.

I take the digestive enzymes, specifically with ketogenic dieting, since I do not have a gallbladder. I find they help me better digest higher-fat meals.

Or, rather, I FEEL better when I take them with higher-fat meals.

I also take a lot more vitamins and minerals than usual while keto, since I am restricted from eating a variety of foods, like fruits and colorful veggies.

There are nutritional-drawbacks to keto, I am not going to lie. So, you gotta cover your bases to make it work in as healthful manner as possible.

Around 3pm I have my next meal, which consists of 3 3/4 tablespoons of peanut butter, 1 brazil nut, and 1 tablespoon of flaxseeds, which I grind and sprinkle on top. I wash this down with one scoop of my custom vegan protein blend in water.

Later, at around 6pm, I have another scoop of my custom vegan protein blend in water, which I mix with 2 tablespoons of MCT oil.

If this were a training day, I’d have that protein post-workout instead.

At around 9pm, I have another meal. This time I sautée 327 grams of extra-firm tofu with 200 grams of broccoli florets in 1 tablespoon of coconut oil. Spiced and salted to taste.

With this meal, I have more vegan multi-vitamins, minerals and herbs. I also consume another dose of vegan D3 and vegan digestive enzymes, same amounts as earlier.

And, finally, right before bed, at about 11pm, I consume one scoop of my custom vegan protein blend in water, mixed with 1/2 teaspoon of cinnamon, and 1 tablespoon of coconut oil. And I wash down some vegan zinc, magnesium and B6 with this shake.

And there you have it… a full day of vegan ketogenic dieting.

In total, it comes to about 2052 calories, 133 grams of fat, 24 grams of non-fiber carbohydrates, and 177 grams of protein per ketogenic day.

Once a week, typically every Saturday, I have a carb re-feed. During this re-feed, I focus on consuming higher-carbs and lower-fat for about 6 to 8 hours. Protein remains constant.

Essentially, it’s a reverse-setup to the keto days.

I consume a lot of bread, rice, fruit, and even candies.

The re-feeds serve three primary purposes:

1. To refill depleted glycogen stores from the previous week of training.

2. To upregulate my hormones and thyroid activity which are suppressed by dieting… especially low-carbohydrate dieting.

3. To provide a psychological-break from dieting once-per-week.

I NEVER recommended long-term, straight-keto, not without a specific medical purpose: like epilepsy.

And especially not for lifters!

Longer-term low-carbohydrate intake can increase cortisol levels — especially when combined with intense training.

Higher-cortisol can lower testosterone, and conversely increase estrogen levels.

Double that with the similar stresses of lower-calorie consumption, and you may understand why I include the cyclic carb re-feeds.

Anyway, feel free to discuss in the comments below.


Effect of a 6-month vegan low-carbohydrate (‘Eco-Atkins’) diet on cardiovascular risk factors and body weight in hyperlipidaemic adults: a randomised controlled trial.

Low-carbohydrate diets and all-cause and cause-specific mortality: Two cohort Studies

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