“The weight starting coming off,” she says. “I remember I lost 9 lbs. my first week. After I had lost 100 lbs., I started trying more adventurous exercise. I became fascinated by fitness and seeing what new things I could accomplish with my body. I do things that I never dreamed were possible like running races, lifting heavy weights, and completing a sprint triathlon.”
Protein is also a big concern. “Since the keto diet is relying on protein and fat for your calorie intake, you are cutting out many of the complete proteins you would be attaining — say from legumes and grains — on a regular vegetarian diet,” Mass says. “On a keto diet, this source of complete proteins is now essentially eliminated.” Protein is important to help the body build bones, muscles, and skin, according to Medline Plus.
There are plenty of plant-based fat sources but in order to meet your protein needs you will need to incorporate high protein, vegan friendly foods such as nuts and seeds, tempeh, tofu, and vegan protein powder. Food companies such as Beyond Meat are now providing alternative meat products that are a great source of protein while still relatively low in carb. Unlike meat, some of these vegetable based proteins do not contain complete proteins but if you are good about eating a variety of plant-based foods you can meet all of your essential amino acids needs.
Being on a ketogenic diet doesn't necessarily mean you'll be eating eggs, bacon and avocado for all your meals. Although, there is absolutely nothing wrong with that, some of us like to mix in vegetarians options once in a while, and some of us are just straight up vegetarians kicking some keto butt! Now, whether or not you're the former or latter, we've got a perfectly balanced Vegetarian Keto Meal Prep just for you!
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I know others of you are probably like, “Finally! A keto vegan/vegetarian post is just what I’ve been waiting for!” If that’s you, I am so excited to be able to help you out. I know limited food options can lead to a bit of a monotonous and dreary existence, and can eventually result in a horrendous bout of binge eating and crushing guilt later on. My mission is to help you avoid that vicious cycle and discover the wonderful opportunities that are out there in the small, but vivacious, world of vegan and vegetarian ketogenic living! #keto diet tracker

Scott Leopold attempted his first diet at 19, when he weighed 438 lbs. He was in college and often drank alcohol and finished the night off with fatty foods such as chicken wings or sweets and chips. “I wouldn’t think twice about eating two whole pizzas,” he tells PEOPLE. After he lost his first 100 lbs., he and his friends “celebrated” at a buffet. 


Vegetarian and vegan diets are gaining popularity. According to a report by research firm GlobalData, there’s been a 600 percent increase in people identifying as vegans in the U.S. in the last three years alone, so plant-based lifestyles are clearly catching on. Another diet that’s quickly climbing the popularity charts is the ketogenic, or “keto,” diet. This eating plan calls for the restriction of carbs by following the LCHF (low-carb, high-fat) principle. Essentially, by reducing carbs, the body’s forced to break down and use fat for fuel instead, a process called ketosis.

In the long term, dietitians warn that you could experience deficiencies in nutrients. “When eating a very low-carbohydrate diet, it is possible to become nutrient deficient because many of the food groups from which vegetarians get their nutrients (whole grains, legumes, root vegetables) are eliminated,” Davis notes. “So by eating vegetarian and keto, you could be at risk for nutrient deficiencies.” Learn about 11 hidden dangers of the keto diet.


MCT Oil. This oil is commonly derived from coconut oil and palm oil. It contains medium chain triglycerides, which are saturated fatty acids that skip normal fat digestion and go right to the liver where they are converted into ketones for fuel. Add it to your salad dressings, sauces, smoothies, fat bombs, and hot drinks like coffee or tea for a potent energy boost.
“If you look at people who lose a lot of weight through diet alone and compare them to those who do it through diet and exercise, the latter group has better gains,” Sharp says. “That’s because exercise increases lean tissue mass, preserves your metabolism, increases energy, reduces stress and decreases cortisol, which we know is key to weight loss.”
The examination on vegan keto diets is constrained, yet narratively, MacDowell says she saw a bunch of positive changes once she began following the diet. “I discovered that in addition to the fact that I lost weight rapidly [though in a solid measure of time], I additionally have seen things like joint agony was vanishing, my processing was normalizing, easily overlooked details that I didn’t at all expect,” MacDowell says.

I want to be totally honest about what I experienced on a vegan keto diet so that you know what you are getting into. My intention is not to turn anyone away from the diet, just be transparent about my experience with it. I would do a lot of research before starting it so that you know what you are getting into and how to maintain it without any symptoms.


If you follow our 5-step plan, eating good-quality vegetarian protein sources and plenty of very-low-carb vegetables, you should manage your micronutrient intake well on a keto vegetarian diet. If you want to be extra sure, eating a range of the following nutrient-dense foods on a daily basis will ensure that you provide your body with the range of micronutrients that keto vegetarians are most at risk of being deficient in.
As good as the recipe seems please don’t say it is keto. It isn’t. I don’t know if you are just trying to make keto a relevant keyword for ranking or what. This is a disservice to people who are on the diet. Carrots are completely against keto. So are sweet onions, all beans and legumes, canned tomatoes are loaded with sugar. Calling it meatless, vegan, or what have you is fine. But don’t call it keto chili. You are simply lying to viewers.

Look for your weight loss results after a few weeks of dieting and exercise, but be kind and patient with yourself. Each person's body is unique and the rate at which you lose weight may be different than it is for someone else. Stay consistent and remind yourself of the many benefits of reaching and maintaining a healthy weight so that you stay motivated for the duration of your journey.


Another challenge, Vizthum adds, is not falling into the trap of eating foods that may be compliant but aren’t actually healthy. “As with any diet, the label itself does not make it healthy. The labels of ‘vegan,’ ‘vegetarian,’ ‘keto,’ ‘gluten-free,’ and many others include a range of food choices that fit the standards of the diet but aren’t necessarily healthy,” she warns. This is especially true of processed foods that may carry these labels.
Samantha gave me the tools, education and encouragement to get myself back. She has given me all that I need to go forward in my journey as a strong, healthy, empowered, slim and fit woman. I LOVE who I am and how I look. I even love how I feel after a good workout when I have proven to myself that I can do what seemed impossible just 12 weeks ago. My decision to work with Samantha was a life changing decision. What she taught me has changed how I look, feel and how I will live my life forever. Wow!!!! THANKS Samantha!" --- Leslie Atkins
Now this recipe looks like exactly the type of meal you’ll be craving when following a plant-based keto diet, but appearances aside, it’s actually not only vegan and keto-friendly, but paleo-proof too! Those noodles aren’t, in fact, your usual wheat or rice variety. They’re the miraculously carb-free, fat-free, sugar-free shirataki noodles! Top with an almond butter sauce and your favorite veggies and you’ve got one of the yummiest quick and easy keto recipes.
"I weighed 200 pounds when I had to get a hysterectomy in 2011 to undo damage caused by an infection. Afterward, I was lethargic and gained 53 pounds. I was put on two different medications for high blood pressure and another one for acid reflux, plus I had high cholesterol and was prediabetic. I was also having heart palpitations, so I went to a cardiologist and was diagnosed with sleep apnea and put on an oxygen tank at night. My family doctor told me that my sleep apnea would probably go away if I lost weight."
"I always told myself that once things slowed down at work, I’d try to lose weight. The only problem was that work never slowed down. After being overweight for several years, I finally decided to take action, but had no idea how to begin. I thought it would be a long and difficult process to slim down. Luckily, I was wrong. It turned out to be much easier than I expected and I have now lost over 40 pounds!
Not only that, but increasing your intake of healthy fats and protein while reducing your intake of empty carbs can help ensure that you’re getting all of the essential nutrients that you need with none of the added ingredients and chemicals that you don’t. Studies have also shown that a higher intake of fat and protein can suppress your appetite and lower levels of ghrelin, the hunger hormone, more effectively than carbohydrates. (3, 4)
Spaghetti squash is a smart addition to your keto diet because it strings apart and mimics true spaghetti so easily. Sliced in half lengthwise, remove the seeds and drizzle a healthy oil onto its open-faced side. Sprinkle with seasonings of your choice, and place face-down into a roasting pan to roast until it’s soft when pricked, and pulls apart into spaghetti-like strings when a fork is taken to it.

If you have a tendency to overeat at cocktail parties, "choose a non-caloric beverage when first arriving, and delay eating anything until you've had a chance to look over all the choices," suggests Lorraine Matthews-Antosiewicz, MS, RD, a food and nutrition expert in New Jersey. By scoping out what's available, you can determine which indulgent treats you want to splurge on and which lean, filler foods will help fill you up. Holding a low-calorie beverage in one hand and a bag in the other will prevent you from mindlessly grazing. "Select one or two hors d'oeuvres that you really want and then wait until the cocktail hour is almost over before putting them on your plate, especially if a meal is to follow," says Matthews-Antosiewicz. You will have to set down what you are holding to fill your plate, which will keep you mindful about what, and how much, you're eating.
The ketogenic diet is legit. It’s not a fad or a trend despite what Instagram hashtags may lead you to believe. And you know what? It’s not a vanity thing either. Yes, you’ll shed massive amounts of weight so you can fit into those jeans you can’t even look at right now, but the keto diet also improves your health. Studies have proven that the ketogenic diet reduces factors for diabetes, heart disease, stroke, Alzheimer’s, and epilepsy. Which makes perfect sense since it was developed for children with epilepsy in 1921. I’m passionate about the keto lifestyle because I lost over 90 pounds on the keto diet.
The latest nutritional research proves what you eat AND when you eat both contribute to weight loss. †† We created Rapid Results based on this revolutionary research. With Rapid Results we provide you with a plan that takes maximum advantage of your body’s natural fat-burning ability, so you lose weight faster, plus our consultants have completed new comprehensive training to deliver excellent weight loss guidance for results.
Blue Diamond nut varieties - Blue Diamond nuts are notoriously low in carbs. Their typical salted almonds only have 2g net carbs per 24 nuts! Even their dark chocolate almonds only have 6g net carbs per serving. They have tons of other flavors as well, which makes for awesome variety in your snacking (a big problem for keto-goers) - you won’t get bored of this stuff.

"I always told myself that once things slowed down at work, I’d try to lose weight. The only problem was that work never slowed down. After being overweight for several years, I finally decided to take action, but had no idea how to begin. I thought it would be a long and difficult process to slim down. Luckily, I was wrong. It turned out to be much easier than I expected and I have now lost over 40 pounds!
“If you have ever lost a substantial amount of weight then gained some back you probably have an idea of that devastating feeling of going backwards — I think those feelings were more painful at that time than when I was overweight,” Ruby wrote on Instagram, adding that it’s been helpful to practice mindfulness at this point in her journey. “I had to remember that a transformation is far deeper than physical.”  
Although it’s just recently entered the limelight in the past few years, the ketogenic diet actually has a pretty extensive history that stretches back for centuries. Since at least 500 B.C., fasting has been used as a natural method to treat epilepsy. In the 1920s, the ketogenic diet was developed as a way to mimic the effects of fasting and aid in the treatment of seizures in children. (1)
We not only educate and advise clients about our products and services but are successful users as well. Our team members each have personal testimonies successfully using the various products we have available such as Phentermine, HCG diet, Dysport®, Restylane®, Lipo Plus, and Megaburn.  We can't wait to show you our own personal before and after photos. 
Is your fridge yawn-inducing? Meals are bound to get boring if we fall into the routine of eating the same fruits and vegetables. Amanda Carlson-Phillips, R.D., a Phoenix-based dietitian with Core Performance, recommends adding fruits and veggies of three different colors to every plate—you'll be chowing down on a mix of nutrient-dense, low-calorie, high-fiber foods to help keep you slim. Also, a heart-healthy salad will feel like much more like a satisfying indulgence when it's a visual feast and taste-bud party.
If you have an understanding of the keto diet and how it works, you will realize that the whole essence of the diet does not tally with what an average vegetarian consumes. Keto diet is all for high-fat, moderate protein and low carbs, vegetarian diet, on the other hand, is packed with carbohydrates and the struggle of balancing protein intake. Therefore, it is not surprising that a number of vegetarians find it difficult reconciling both diets.

The biggest thing to watch out for (aside from keto flu, which you should read about just above this section) when it comes to vegetarian keto is vitamin and other nutritional deficiencies. This is something that vegetarians and vegans are all too familiar with. Before getting any kind of vitamin supplement, make sure you consult with a doctor and have them check the vitamin levels in your bloodstream.
Not only that, but increasing your intake of healthy fats and protein while reducing your intake of empty carbs can help ensure that you’re getting all of the essential nutrients that you need with none of the added ingredients and chemicals that you don’t. Studies have also shown that a higher intake of fat and protein can suppress your appetite and lower levels of ghrelin, the hunger hormone, more effectively than carbohydrates. (3, 4)
A fast includes any period of time in which you consume 0 calories. This includes drinks, snacks, and all of that. In addition to water, coffee and tea are extremely common drinks that you can rely on during a fast. The two drinks’ caffeine works as an appetite suppressant while allowing consumption of some type during the fast. The key with drinking during a fast is to not include any milk, cream, or sugar (unless it’s one of the keto-friendly sugar alternatives and is calorie-free).
Here's a keto, dairy-free and egg-free recipe for shortbread cookies. Yes, you read that right. Keeping this keto cookie recipe dairy-free means that it's one of the rare keto shortbreads that skips on butter! Cristina points out that chocolate and hazelnut are a match made in heaven and I couldn't agree more. This recipe is delicious, easy, and comes together in approximately 30 minutes. Perfect if you're whipping up a last-minute batch for an upcoming cookie exchange!

Despite the vegetarian diet's links to weight loss, it is possible for vegetarians to be overweight. That's because vegetarian diets, with their focus on fruits and vegetables, tend to be more carb-heavy and fat-deficient than other diets. Science has shown that overloading on carbs and sugars can lead to weight gain, and considering protein's positive effects on satiety and metabolism, skimping on the nutrient can also cause pounds to pile on.
“Eat only in the food-appropriate areas of your home like at the kitchen or dining room table,” recommends Mary Miriani, an American College of Sports Medicine certified Health and Fitness Specialist in Naperville, Ill. Sitting down at the table to eat (instead of in the car, standing at the kitchen counter or sitting at your desk) means you are more likely to focus only on eating and pay more attention to the visual cues that help us decide when we are full. According to research, being able to see all that you have eaten (evidenced by the remnants of food on the table) could help you eat up to 27 percent less at meals.
The bottom line? This way of eating is tough to stick with because it combines two restrictive diets. Mass believes the risks outweigh the benefits. But if you decide to try it, Mass cautions to approach the diet carefully, ideally under the guidance of a qualified registered dietitian who can help you pick your foods strategically and ensure you are supplementing the diet where needed. Mass also suggests reducing your carb intake gradually rather than going full-blown vegetarian keto overnight so you don’t completely shock your system.
Carbohydrate restriction can lead to quick water loss. When you lose water weight, you are likely to feel and look thinner. For some people, lost water weight can make the difference between two different clothing sizes. But losing water weight is different than losing fat. While cutting back on carbs is a smart approach to weight loss for many dieters, it needs to be part of a comprehensive program of healthy eating for sustained weight loss to occur.

Regardless of whether or not you can process gluten, seitan is very high in carbs. I don’t touch it. Also, beans or any fruit other than a few berries. Certainly not a tennis ball worth of fruit and under no circumstances a hockey puck worth of carbs!! Also, if it weren’t for heavy whipping cream, cream cheese and butter, I’d have a terrible time getting the fat and calories I need, so 2 dice worth is no dice. If I followed this advice I would never be in ketosis. I think the author needs more experience.
Hey Madison, you’ll want to check with your doctor on this first. I can say that eating lots of fibrous vegetables will aid in your fiber consumption and when you do eat meat, choosing the highest quality, fattier cuts will be key to getting all the beneficial nutrients you need. You could also try out our Greens Powder which will help with consuming a full spectrum of vitamins and minerals. You can check that out here: https://shop.perfectketo.com/products/perfect-keto-micros-greens-powder. Additionally, the scientific literature behind keto and seizure control is very extensive and many many people have found success with it. But like I said – it’s best to check with your doctor first.
Depending on who you are, having fun can mean dancing naked while you cook or it can mean swapping out the ingredients you don't like for those you do. As always, making any substitutions will change the nutrition from the calorie guide we've provided you, but eating shouldn't be a chore, it should be fun! If adding a dash of cinnamon and sugar free maple syrup to your keto oatmeal or using a blue cheese dressing for your curry tofu nugget salad makes you enjoy your meals more, then run with it! 
Add a few drops of oil to your hands and spread the dough onto a piece of parchment paper. Place another piece of parchment paper on top and use a rolling pin to flatten the dough into a large rectangle. When the dough is about 80% spread, sprinkle the everything bagel seasoning on top and continue to roll out the dough until it takes up the entire width of parchment paper, the thinner the better.

There are a lot of you out there who hate on Tofu, and all soy products for that matter, but we are tofu advocates! Tofu is not only high in protein, and relatively high in fat, but it's low in carbs, which makes for a great protein source on a ketogenic diet. It's a good source of essential vitamins, such as magnesium, calcium and iron and absorbs flavors really well so whether or not you're a great cook, cooking with tofu is cooking made easy! 
Your best bet for low-carb vegan protein may be hemp seeds, which provides 30g protein and 8g fiber (NOT counted as carbs) in a mere half cup. Seitan, which is made from wheat, is another good choice and offers about 18g protein and 2g carbs every three ounces. Tofu and tempeh rank high as well (tofu has an 8:1 ratio of protein to carbs; tempeh is about 6:1).
Another part of this is opting for frozen or canned foods over fresh. The frozen and canned options are going to last a lot longer than the fresh options, giving your more versatility if you accidentally make an impulse buy of something you don’t end up using before it goes bad. This goes against a lot of the popular culture right now, but it’s an underrated strategy of saving money
Another food you'll find to be a good source of protein on your vegetarian keto diet is cheese, which I'm sure you could have guessed. Cheese comes in a variety of of textures, tastes and colors, but don't let this delicious ingredient fool you -it'll help you hit your protein goals! One thing to note, however, is the varying carb count in different cheeses. It ranges from a low .10 net carbs per 1 oz serving of Gruyere cheese to a higher 1.5 net carbs per 1 oz serving of Swiss cheese. 
Great question. Since a vegan diet is even more restricted in terms of low-carb foods, keto as a vegan is highly impractical and takes a lot more thought. However, you can still consume plenty of fats if you stick to healthy oils, nuts/nut butters, avocados, seeds/seed butters, and coconut as your sources while making sure you get enough protein too.

Being on a ketogenic diet doesn't necessarily mean you'll be eating eggs, bacon and avocado for all your meals. Although, there is absolutely nothing wrong with that, some of us like to mix in vegetarians options once in a while, and some of us are just straight up vegetarians kicking some keto butt! Now, whether or not you're the former or latter, we've got a perfectly balanced Vegetarian Keto Meal Prep just for you!
Seasonings. One of the biggest complaints for people on vegetarian keto is the lack of variety. If you’re having eggs for breakfast every day, this is pretty understandable. If you pick up and experiment with different seasonings, you can create a lot of variety for yourself with the same foods. By way of example, the other day I made an egg scramble, but I added chili powder, cumin, and garlic to give it a southwestern feel.
“I have met the most amazing and supportive runners over the past year from all over the world who have become life long friends of mine. They helped me out and answered all the questions I had when I first started running. The highlight and most rewarding part of running for me is getting to run with my daughter Amanda. I have always supported her in her running over the years, but I never thought we would ever get to run together. Now, we run occasionally in the mornings, and do long runs together on weekends. The biggest highlight was running the Hershey Half together in October in 2:29 the day before my 56th birthday.”
Walking is great exercise for weight loss, but it seems to be even more effective when done just after eating. A 2011 Japanese study found that walking immediately after a meal was more effective for weight loss than waiting up to an hour afterwards. Subjects who went for a brisk, 30-minute walk just after lunch and dinner lost more weight than those who waited to walk. And because walking is a low impact form of exercise, it shouldn’t cause any digestive distress.

Sugar cookies are perfect for Christmas cookie exchanges and this healthy twist on the classic holiday favorite does not disappoint. Despite their name, they are indeed sugar-free (not to mention they're also gluten-free and paleo)! And the low carb glaze is optional, but really adds to the festive look of this recipe and would be a nice touch if you've decided to gift them.
I get asked for meatless keto recipes for the low carb vegetarian all the time, and with the help of my assistant Stacey, I finally put together a collection of the 101 Best Keto Vegetarian Recipes we could find!  We will be adding more meatless low carb recipes to a Keto Vegetarian Recipes Pinterest Board in the coming months so be sure to follow IBIH on Pinterest if you aren’t already!
And it could be especially startling for vegetarians. Fort Lauderdale, Florida–based Jaime Mass, RDN, founder of Jaime Mass Nutritionals, LLC, says vegetarians commonly become “pasta-tarians.” Instead of replacing meat with healthy plant-based foods and whole grains, many load up on pasta, crackers, and other carb-heavy items. Transitioning to keto could be difficult for these pasta-tarians, but it could also be beneficial in helping them cut back on processed carbs.

Protein is also a big concern. “Since the keto diet is relying on protein and fat for your calorie intake, you are cutting out many of the complete proteins you would be attaining — say from legumes and grains — on a regular vegetarian diet,” Mass says. “On a keto diet, this source of complete proteins is now essentially eliminated.” Protein is important to help the body build bones, muscles, and skin, according to Medline Plus.

Common side effects of Saxenda® include nausea, diarrhea, constipation, headache, vomiting, low blood sugar (hypoglycemia), decreased appetite, upset stomach, tiredness, dizziness, stomach pain, and changes in enzyme (lipase) levels in your blood. Nausea is most common when first starting Saxenda®, but decreases over time in most people as their body gets used to the medicine. Tell your health care professional if you have any side effect that bothers you or that does not go away.

But it wasn’t until she was diagnosed with rheumatoid arthritis, and in so much pain she was unable to hug her children, that she decided to change her lifestyle. She started using Isagenix dietary supplements, going to high-intensity interval training workouts and adopted a “clean-eating” diet to reduce inflammation. McGinty now weighs 138 lbs., and her arthritis pain is “under control.”
What about diet soda or sugar free energy drinks? Well, considering these drinks use non-sugar sweeteners, they shouldn’t, in theory, knock you out of ketosis. Always check the nutrition label to make sure you’re not accidentally taking in some sugar. In addition to this, some experts predict that these sweeteners may increase your cravings for other sweets. Technically, though, these drinks should be fine for keto consumption. Let the buyer beware.
You've been faithful to a healthier eating plan and working out at the gym, and the number on the scale is even going down. You notice your clothes buttoning a little easier, less bloat to your belly and a slimmer appearance to your face. Whether other people notice these changes really depends on several factors, including their relationship with you and your starting size. You usually notice that you've lost weight far sooner than other people.
As with any healthy diet plan, and especially a vegetarian one, be sure you're consuming a diversity of plant-based whole foods like fruits and vegetables. Popular vegetables to eat as a part of the keto diet are green peppers, spinach, lettuce, green beans, and cabbage, among others. Try to avoid starchy and carb-heavy vegetables like potatoes. As for fruit, some people recommend avoiding too many berries or citrus fruits, which contain natural sugars (aka carbohydrates). However, this doesn't mean you should avoid them completely. As always, eating a colorful and varied diet, no matter the plan you're following, is key to maintaining good health and wellness. If you need some inspiration when dreaming up new vegetarian/keto recipes, invest in a cookbook (the one above includes a 30-day meal plan).

Do you know what personal triggers have you reaching for the snacks (think road trips, celebrations, weekends, etc.)? Heather Bauer, R.D., co-author of Bread Is the Devil, calls these triggers our "diet devils" because they keep us from making smart decisions. For example, how many cookies do you absentmindedly eat in front of the TV after dinner? What about that binge-inducing boredom devil or, most dangerous of all, that vacation-eating demon? Start taking note of your diet-ruining trigger situations and you'll be able to stop them from ruining your diet.
Here's a keto, dairy-free and egg-free recipe for shortbread cookies. Yes, you read that right. Keeping this keto cookie recipe dairy-free means that it's one of the rare keto shortbreads that skips on butter! Cristina points out that chocolate and hazelnut are a match made in heaven and I couldn't agree more. This recipe is delicious, easy, and comes together in approximately 30 minutes. Perfect if you're whipping up a last-minute batch for an upcoming cookie exchange!
This diet plan may not be suitable for everyone. You may have to make small adjustments. If you need to have less protein, reduce the portions of dairy and eggs. Don't worry about small excess of protein, it will not kick you out of ketosis. In fact, protein will keep hunger at bay. If you need to add more fat (or less), focus on added oils and fatty foods when making your adjustments. You can find your ideal macros using KetoDiet Buddy. If you need to add snacks and more food to serve with the meals, have a look at this list.
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