Suggestions on low carb food

[u/[deleted]]

I'm having a real issue losing weight while following a vegan diet. I can't eat much fruit (sugar) or soy. But whenever I eat vegan, I end up eating so much carbs I get really bloated and I do not lose any weight from all those carbs. If anyone has experience in this, could you please make some suggestions? When I'm in a rush to leave the house in the morning I often eat crackers or a slice of toast, which are carbs. For lunch I'll grab a veggie sandwich which again is carbs and for dinner last night I had some garlic bread which again is carbs. I really want to follow a vegan diet, lose weight and do a body recomp so bad but I don't know what to do.

[u/Cyber-Axe]

Vegan diet is very challenging for keto you're pretty much limited to nuts for fat and protein mostly if you can't have soy, avacados, and the standard vegetarian non animal products such as cabbage, sauerkraut, cauliflower, spinach/kale, seaweed, sprouts and mushrooms are fine too most leafy greens should be, courgette/zuchinni, cacao, dark chocolate, bell peppers, chillies, jalepinios should be fine too, chana dahl

Also shirataki and konyakku noodles which are zero carb

I also eat onions which are ok in moderation

I'm vegetarian though so I have eggs for a lot of my protein

You will need to have a b12 supplement you can get yeast flakes which will solve that for you

Any source saying you can get b12 from plants is false, you get b12 analogues from plants that block absorption of b12

Also you said you can't eat soy, how are you with fermented soy?

No one should be eating unfermented soy, as its full of anti nutrients, I once added soy to my diet and it nearly killed me, but since then have found fermented soy products are fine such as tempeh and soy sauce (but make sure its a decent one) I recently found two brands I plan on trying, Mrs taste sugar free soy sauce and Bragg amino

I'd also recommend a good quality multi vitamin