I have been Keto few months as non-meat eater. Using blood keystones meter not reaching therapeutic Keto & not able to develop muscle. Daily intermittent fasting, so 2 meals/day. Trying to lose some wt. Exercise. Inputting macros. My mercury hi so don’t want to eat tons of fish. Eat dairy. I’m smallish female. Keeping carbs < 25, protein 55, fats 60-65. Kcal 1000ish. Worried about no muscle. What to do?
A better alternative is to eat before going out, bring your own meals to work, or suggest local restaurants that you know have options for you. In order to avoid being super awkward, don’t stuff yourself before you go out, just eat enough to feel fulfilled, then you can order some side dishes/vegetables/salad or a single veggie burger without the bun. Most places are starting to adapt to the veg crowd, so you should be able to find at least something to nibble on, but always have a list of good places ready that you can defer to if asked. Indian restaurants are great for veg keto, same for Middle Eastern restaurants.
My mouth is watering thinking about how savory and cheesy this keto-friendly monkey bread is. The outside stays soft due to the texture and water content of the eggplant, but you will get a little crust on the edge and bottom of the monkey bread. The inside is cheesy and buttery with a hint of garlic. There’s no way you will miss the gluten with this recipe.
That depends. Mass says if going keto motivates an unhealthy vegetarian to clean up his or her carb game, it could be beneficial and lead to better blood sugar control. Plus, transitioning from a pasta-heavy diet to one that’s rich in veggies and healthy fats should help someone drop unwanted pounds, she says. But for vegetarians who eat relatively clean already and rely on healthy carbs like quinoa and oats — which are limited on the keto diet — to help them feel full, adopting low-carb keto might be overly restrictive.
Solution: Cheese, egg yolks, mushrooms, soy beverages, milks, and other breakfast foods all provide a small amount of Vitamin D. Additionally, direct exposure (not through a window) to sunlight generates Vitamin D in the body. There is always the supplement option - this supplement is a delicious apple flavor and melts under the tongue, which is why I buy it.
"I joined the Anytime Fitness gym near my house, but at first I could barely walk on the treadmill for 10 minutes. I didn't want to overdo it and get frustrated, so I decided to add just 1 minute of walking each day. After 20 days, I was up to 30 minutes of walking and the pounds were consistently coming off. If I couldn't make it to the gym, I'd stroll around town with my then-teenage daughters, Kayla and Kendra. Now, I feel like I am turning heads—in a good way. I hold my head up high with my shoulders back, I smile and make eye contact. I try to radiate positivity."
Plate sizes have certainly changed over the years, increasing in diameter just like our waistlines. Our great grandmother's dinner plates looked like today's salad plates. “We're all visual, and it's so much easier to eat the right portion and feel satisfied when we eat on smaller plates,” says Cheryl Harris, MPH, RD, holistic nutrition coach in Virginia. If you’re eating in a restaurant that's using plates the size of manhole covers, try ordering your own salad or appetizer and sharing a main dish. When dining out alone, ask the server to wrap half your dish in a doggy bag before it's served, and enjoy the rest on a smaller appetizer plate — you'll never know what you're missing!
I’ve never worked with a personal trainer and had quite a few fears. I was afraid it would hurt to lift weights. I was afraid that I would develop big muscles. I was afraid that I would need to work out constantly to lose weight. I was afraid that I would never eat the things that I enjoyed. Well, none of these fears came true. Samantha helped me put everything together and calmed my fears.
“The original keto diet is extremely high in fatty meats, which is not good for our cardiovascular system,” says Melissa Bailey, RD, creator of the Nourished Fork. “The vegetarian version eliminates these meats and allows for more plant-based options, such as avocado and nuts and seeds. In general, the population is going towards a more plant-based, whole-foods diet, which is why the ketotarian diet is emerging.”
In case you are feeling overwhelmed after looking at all these delicious plant based keto recipes and you don’t know where to start or what to make, I thought it would be helpful to share my ideal daily vegan keto diet meal plan with you. If I were following this diet then this is exactly what I would make for a few day’s worth of meals. The portions are enough for a few days so you only have to cook once!

This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
“A completely vegan or plant-based keto diet would require the elimination of all animal-derived foods (including all meat, fish, dairy, eggs, and other animal fats and products, like bone broth or butter), plus nearly all sources of carbohydrates,” explains Josh Axe, D.N.M., D.C., C.N.S., doctor of natural medicine, chiropractor, clinical nutritionist, and author. “This results in a limited diet that’s going to be hard to follow and [will be] repetitive.”
In the first week you lose a lot of water weight.  That is why you lose so much so fast.  I went off the diet and gained 7lbs over night...all water weight.  They say a good rule of thumb is to take what your weight lose is the first 5 days and add that to your weight...this will be your weight if you go off of the diet.  I lost 25lbs in a month.  
But that doesn't mean it's going to be easy. Because, at their core, a typical vegetarian diet and a traditional keto diet contradict one another. "The essence of a vegetarian diet is healthful carbohydrates, and keto diets are very low in carbs," says Sharon Palmer, R.D.N. And depending how strict a vegetarian diet you follow, you most likely avoid all meats, poultry, and fish—the main sources of protein recommended in a typical ketogenic diet, adds Sheth. Not to mention that many plant-based protein sources, such as beans and lentils, are high in carbs—so they'd be a no-go on a vegetarian keto diet plan.
For an overall view of what a successful vegetarian keto diet meal plan looks like, you have to consider your three main macronutrients first: Healthy fats, carbs, and protein. Because you're not eating meat, you'll have to turn to other sources for fat. Plus, "since some of the vegan meats on the market will contribute some carbs, you'll have to be extra careful about limiting portion sizes," says Sharp. "This means that the majority of your fat calories will need to be coming from foods like nuts, seeds, eggs, and oils."
All in all, soy looks like a safe food that most people will have no problems with. However, there may be a handful of individuals that may experience thyroid issues after increasing their soy consumption. This may happen because soy contains goitrogens — plant compounds that disrupt the production of thyroid hormones by interfering with iodine uptake in the thyroid gland.

Thanks for the info. I would be a bit concerned with some of the choices that you outlined. For example, the high amount of non fermented soy which is known to be an excitotoxin because of the release of high concentration of glutamates into the blood stream causing glutamate receptors around the body to fire until exhaustion. These types of foods are associated with a wide range of illnesses as well as helping cancers to spread more quickly around the body. As well your choice of things like canola oil have to be questioned as it is just a marketing ploy for what was known as rapeseed oil which is high in erucic acid which associated with high incidence of fibrotic heart lesions, known as Keshan’s disease, as well as disorders of the central nervous system, lung and prostate cancer, anemia, and constipation. Plus it is virtually impossible to find non GMO versions of canola oil. What is even more striking is your pushing of Splenda which is known to contribute to the development of diabetes!?! You leave me wondering as to whether you’re actually trying to help or are actually trying to market some of these products
“The most rewarding part of running for me is the feeling of accomplishment that comes with it, and pushing myself beyond what l ever thought was possible. It has been rewarding to see a transformation in my body, and to feel a transformation mentally and emotionally. My husband sporadically runs and he used to tell me that I should run, too. At the time, I was more than 100 pounds overweight, and that seemed like a ridiculous thing to say. I recall telling my husband back then that, ‘I will never run.’ I laugh now because he rarely runs, and I run all the time.”

You conscientiously check food labels, but do you pay attention to serving sizes? (You don't have to answer that.) Rachel Beller, M.S., R.D., and nutritionist on NBC's The Biggest Loser, calls for a "reality check" when it comes to reading serving sizes on packaging. "Many cereals have a serving size of half a cup or two-thirds of a cup, but no one sticks to a measly half a cup of cereal." She suggests limiting yourself to single-cup servings that don't exceed 200 calories. Make measuring cups your new BFFs, and resist the temptation to let em overflow.
Walking felt like the easiest change to make, so I started going out near my home for just 10 minutes a day on a local trail along a river. Being in nature was key. Gradually, I increased from 10 minutes to 2 hours a day and added hilly hikes on the weekends. While I strolled, I listened to podcasts and soaked up the scenery. My cholesterol and blood pressure are now in healthy ranges—without medication. It's wild how much I've changed, not just physically but emotionally too. I remember trying to hike when I was heavy—my knees hurt and I could barely breathe. I thought, I'll just look at nature; I don't have to walk in it. I can't believe the limited mindset I had. What was I thinking? I feel so much more confident and capable now.
Listen, I love Trader Joe’s and Whole Foods as much as the next guy. The simple fact is that all of their food is much higher priced than your average Walmart or Aldi. Aldi in particular is a great place to get all your staples since there are not many extras you can spend your money on. Their produce is spotty at times, but good at other times. Learn how to make good judgments about the freshness of produce and take the plunge. I have seen avocados at Aldi in the midwest for $1 per avocado. These prices really just can’t be beat. Also, Aldi has recently started carrying more meat substitutes like soy protein burgers, soy “meatballs,” veggie burgers, and more. Each store likely has different stocks. There are also rumors that this is a temporary thing, so your mileage may vary.
In case you are feeling overwhelmed after looking at all these delicious plant based keto recipes and you don’t know where to start or what to make, I thought it would be helpful to share my ideal daily vegan keto diet meal plan with you. If I were following this diet then this is exactly what I would make for a few day’s worth of meals. The portions are enough for a few days so you only have to cook once!
I’m trying a new(ish) tactic, where I build in cheat days, trying to keep my metabolism guessing a little.  On those cheat days, I eat whatever I want without overstuffing myself and I drink soda, too if I want to.  That helps me feel like I’m not totally depriving myself the whole time.  I can already tell that I do eat so much healthier as an overall whole, than I used to.  I was getting into some seriously bad habits of snacking on sweets, carbs and soda any time I wanted to, without thinking of the consequences.  The only problem was that those wants were getting more and more frequent.  The desire for sugar seemed to be growing, the more I gave myself sugar.
Nuts. Nuts are a fat-rich and healthy addition to any diet. I tend to favor macadamia nuts and cashews over any other nut because they have the highest amount of healthy monounsaturated fats and the lowest amount of inflammatory omega 6 fats. Make sure, however, that you know the carb content of these nuts. Consuming too many cashews, for example, can easily kick you out of ketosis.
Instead of Butter use Coconut Oil or Vegan Butter. Coconut oil has a slightly lower melting point than butter and the same smoke point as butter, which makes it a good butter replacement. If you are not a fan of the flavor of coconut oil, look for vegan butter in your local health food store. Make sure the vegan butter doesn’t contain any hydrogenated oils because these oils increase the risk of heart disease tremendously.
Are you looking for a good, go-to recipe for breakfast sausage? The problem with sausage in the store is all the additives, preservatives, sweeteners and other ingredients you can’t pronounce. Instead, I like to buy ground pork and create my own sausage using a blend of herbs and spices. The flavor is amazing, and you’ll feel much better about what you’re eating when you use natural, whole and healthy ingredients.
In the first week you lose a lot of water weight.  That is why you lose so much so fast.  I went off the diet and gained 7lbs over night...all water weight.  They say a good rule of thumb is to take what your weight lose is the first 5 days and add that to your weight...this will be your weight if you go off of the diet.  I lost 25lbs in a month.   #ketoconazole
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