Vitamin B12 - B12 is a vitamin required for red blood cell formation, neurological function, and DNA synthesis, so it is pretty important. Unfortunately, it is almost exclusively comes from animal products, so vegetarians might not get as much of it as they need. Vegans definitely will not. Interestingly, vitamin B12 is actually made by animals’ gut bacteria, so you can find vegan-friendly sources. Also interestingly, your body can store B12 for as long as 3 to 5 years before you become deficient, so it may take a while before symptoms show up.
Although treats like chocolate, candy, and cookies may look beautiful on your countertop in clear glass jars, having them front and center will make them a constant temptation. "Keep [treats] in very inconvenient places — like in your garage or in hard-to-access areas of your kitchen," suggests Julie Upton, MS, RD, blogger at Appetite for Health. "If you keep them in your fridge or pantry, cover them with aluminum foil so you can't see the food and won't be as tempted by it."
This was mentioned just recently, but deserves some more spotlight. Nut milks are great for vegetarian keto. Dairy milk is more carb-heavy than many drinks, and should not be your first choice if you’re going for milk due to the lactose. Nut milks are especially good if you’re trying to accomplish vegan keto. Just make sure to avoid the sweetened versions - they contain sugar!
Keto protein bars - Normally I wouldn’t recommend these, since many protein bars are really not as low carb as they need to be for an intensive vegetarian low carb diet. However, Quest bars and ONE bars are both pretty good for this, with Quest bars generally hovering below 5g net carbs and ONE bars being below 10g net carbs. These add up very quickly though, so use sparingly!
Better brain health – Ketones are your body's natural nootropics. They're a more powerful source of energy than carbs and protein, providing a constant influx of energy to the brain. Carbs, on the other hand, lead to blood sugar spikes and crashes, which can lead to brain fog. The anti-inflammatory and antioxidant action of ketones also helps protect the brain against free radical damage.
You thought since you were dieting that you were already doing this, but nope. Far too often I have seen people make all their dinners and foods assuming that they need a plate full of sides of vegetables and colors and things like that. I don’t really think this is a great use of your calories or nutrients. While it is important to have a varied diet, you can survive without having asparagus as a side for your meal, only using pink Himalayan sea salt, or without squeezing fresh lime juice onto your fajitas. These small things add a pretty large amount to your shopping bill over the long term. Would it be ideal to have a highly diverse diet? Of course! If you have the means, go for it, but just be aware of your shopping expenses and how they might be adding up.
“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 ketogenic diet puts the body into the fat-consuming condition of ketosis and expects devotees to source 80 to 90 percent of their day by day calories from fat, 5 to 15 percent from protein, and 5 to 10 percent from carbs. Most Americans get about a portion of their day by day calories from carbs, so this is a noteworthy move from the run of the mill American diet.
So what’s the difference between a vegan and vegetarian keto diet? Unlike vegetarians, vegans are more restricted in their use of animal products. While both diets eliminate meat entirely from the diet, vegetarians can include non-meat animal foods like eggs, grass-fed butter and ghee to help meet their protein and fat needs while vegans rely solely on plant products such as nuts, seeds and veggies.
Top Tip: Move more to stress less. "I've learned to exercise instead of eating when I'm stressed," Sarah says. "I've started walking two to three miles outside two to three times a week. The fresh air instantly puts me in a good mood, and I think of it as time to unplug. Now I put exercise on my to-do list just like any task—it's about committing to myself. My mom bought a Fitbit and aims for 10,000 steps per day."
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).
Meat substitutes. Meat substitutes are often the punching bag of vegetarians and vegans, and I’m not really sure why. Some say that soy is a poison that gives you cancer and disrupts your hormones and things like that, but the science says otherwise. Meat substitutes are healthy, good for you, and a godsend for vegetarian keto. Gardein, MorningStar, Quorn, Boca, Beyond Meat, Lightlife, almost all of them are GREAT for low carb, high fat, high protein meals. I would not be able to do vegetarian keto without fake meat products.
Take the cauliflower florets and roll them in the dry mixture to coat them and place them in the hot ghee. Cover the pan with a lid and cook the cauliflower florets on medium high heat for 5-6 minutes. Turn them and add the remaining ghee. Lower the heat and cook for another 6-7 minutes. Remove the pakoras from the pan. You can cook the remaining cauliflower pakoras in the similar manner.
“I have had people I’ve known for years but haven’t seen in awhile not recognize me. I love that. I love the way I feel, the way clothes fit, and being able to shop in regular clothing stores. Mostly I stay motivated for the years, days, hours and minutes I’m hopefully putting on the end of my life. I’ve got two adult daughters and amazing wife, and I want to be here with them for as long as possible.” #keto