Vegan Full Day of KETOGENIC Eating – Muscle + Strength!

Haven’t done a day of eating video in some time, so here’s one for you. Figured I did a training video recently, so a diet video seems appropriate.

At the moment, I am running a vegan ketogenic diet. For the unaware, that’s higher-fat, moderate-protein, and lower-carbs.

Why, you may ask?

Because I like changing things up now and then.

And I also find keto dieting can help me feel calm… chilled-out even. And I am going through a progressively-worsening, stressful family medical situation at the moment. So, I felt like I needed those benefits more than ever!

It has also been demonstrated that ketogenic diets can help with dietary adherence via improved satiety, which may interest some folks.

That said, unlike with your standard ketogenic diet, once each week I cycle in a high-calorie carb-feeding. Macro-wise, it’s essentially the reverse of a typical keto day for about 8 hours straight in one day: higher-carb, moderate-protein, and lower-fat.

For this reason, this dietary method is known as a “cyclic ketogenic diet”, as opposed to just a ketogenic diet.

This weekly feeding offsets the negative impacts on hormones and thyroid activity that can occur after prolonged periods of low-carbohydrate consumption, or even just low-calorie dieting for that matter.

For example: increases in cortisol.

This weekly feeding also refills glycogen, which helps support the weekly training ahead.

Now, I will not sit here and tell you that ketogenic diets are superior. Because that is simply not true! And some folks absolutely hate running keto diets. But, to each their own.

However, for those worried about any performance repercussions, elite level athletes can and have functioned on a keto diet without issues. In fact, even with benefits.

For instance, a 2012 Italian study found that a group of elite gymnasts running a controlled keto diet for 30 days lost 1.9 kg of fat, on average, and even gained 0.3 kg of muscle tissue, on average. Despite being in a caloric deficit for the duration.

But, I am certain outcomes vary by sport. For instance, I wouldn’t recommend keto for an endurance athlete.

Anyway, enough rambling, onto the day-of-eating!

This was prepared on a rest day, so I kicked-off the day, upon waking, with a scoop of exogenous ketones plus electrolytes in 16 oz. of water.

Normally I’d take this just prior to training, but as I said, this was a rest day.

Exogenous ketones, based on a 2017 meta-analysis, have proven to be effective in helping people reach ketosis.

Since I’ve been intermittent fasting since 2015, I do not typically eat until 2 pm each day. Whether keto or not.

Up to that point in the day, I drink coffee, tea or water as much as desired. I try to remain as hydrated as possible.

At 2 pm, I have my first meal. In this meal I consumed 200 grams of whole leaf spinach, 1 pack of Beyond Meat strips, and 1 brazil nut all sautéed in 1 and 1/2 tbsps of coconut oil. I top this with 1 tbsp of whole flax seeds, ground into a course powder.

Normally, I would not consume anything more until my post-workout shake around 9 pm.

But, considering this was a rest day, at 7 pm I had 1 and 3/4 scoops of a vegan protein blend in water consisting of pea, hemp, pumpkin and alfalfa proteins.

A blend I had customized over at True Nutrition, which is linked below, with a discount code for you to use.

On the side of the protein, I had 1 and 1/3 tbsps of crunchy peanut butter.

After this, I ate nothing until dinner, which occurred around 10 pm.

Dinner consisted of 200 grams of broccoli florets, with 504 grams of extra-firm tofu, sautéed in 1 tbsp of coconut oil.

On the side of my dinner, I consumed 2 and 1/4 tbsps of the crunchy peanut butter I shared earlier, and I have a final 3/4 scoop of that vegan protein blend that I also shared before.

Protein powders do make keto dieting easier to accomplish as a vegan, so as not to surpass your daily carbohydrate limit.

And that was all she wrote!

Let me know what you all think in the comments below, or if you have any questions.


Ketosis, ketogenic diet and food intake control: a complex relationship

Low Calorie Dieting Increases Cortisol

Ketogenic diet does not affect strength performance in elite artistic gymnasts

On the Metabolism of Exogenous Ketones in Humans

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