“If you are considering starting any kind of ketogenic diet, you should discuss it first with your doctor. The diet may be harmful if you have existing kidney, liver, or heart disease. If you have diabetes or high blood pressure and are on medications, you should be in close contact with your physician to monitor changes and adjust medications as needed,” Vizthum says.
“I lost most of my weight (200 lbs.) in about 18 months so I have had to stay busy to keep it off,” he says. “I am extremely competitive and have an amazing network of friends and the From Fat To Finish Line (FFTFL) community. I like to join training groups and training clubs because of the friendships and accountability it creates. It would be easy for me to blow off a 10-mile run at 5:30 on a Friday morning, but I know I have two friends meeting me, who I would never let down.”
Even though MacDowell has stuck with it for so long, she admits this way of eating can be tough in social situations. “It’s not only the reaction of your family members who will tell you eating that much fat will kill you, but going out for appetizers and drinks with friends is challenging,” she says. “You learn to work around it, but there’s a learning curve for sure.”
“After giving birth, I was ready to start finding myself again. Two hours after surgery, I was up out of the hospital bed walking laps around the hospital. I was released a day early and on a mission to keep going. There is this local park in my hometown, and one lap around the circle is exactly one mile. So everyday I started out barely able to walk a full mile around the park. Everyday that mile got easier, and that mile turned into two miles, and those two turned into three. Then one day I decided to try to run instead of walk. Those runs got longer and easier, and eventually I was running those three miles instead of walking them.”
The Wisconsin native also struggled with health issues. In her early teens she was diagnosed with polycystic ovarian syndrome (PCOS) and sleep apnea. “It is extremely difficult to lose weight and maintain weight loss with PCOS,” says Stolfi, who hit her highest weight of 286 lbs. at age 18. “And the lack of good sleep caused me to be lethargic, which meant I didn’t have the energy to work out.”
Eggs and dairy — two of the main animal products you can eat on the vegetarian ketogenic diet — are nutrient dense, and their production has much less of an impact on the environment than lamb, beef, farmed salmon, poultry, turkey, and pork. You can even take the positive effects one step further by sourcing your eggs and dairy from local, pasture-raised chickens and cows. By supporting these healthy and sustainable animal rearing practices, you will be investing in the most humane and healthy animal products (more on this later).
The easiest way to combat this loss of electrolytes is to add tons of salt to your food while making sure you're drinking plenty of water. I have also heard of people that take a "shot" of saltwater as a faster alternative. To do this, just take a pinch of salt and put it into a glass of water and chug it. It's not fun, but it gets the job done. If you want something a little more palatable, there is a drink that people like to make that they call “keto-aid.” Here’s what you do:
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.
For this reason, it is best to buy RSPO-certified or Certified Sustainable Palm Oil (CSPO) products. The companies that produce these products are approved by the RSPO (the Roundtable on Sustainable Palm Oil) for using sustainable practices that meet strict environmental and social criteria. By opting for RSPO-certified or CSPO products, you will be casting a vote for sustainable oil producers that are dedicated to protecting the environment.
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.
Something like this green omelet is a perfect breakfast for a vegetarian keto diet! If you want to try another option, check out this breakfast casserole – just leave out the meat! This zucchini casserole is also a crowd favorite – simply omit the bacon! Eggs aren’t just for breakfast, so if you’re feeling a little devilish, give this deviled egg recipe a try – again, sans bacon. It’s eggs-actly what the doctor ordered.
First things first: When you hear that the keto diet emphasizes consuming fats over carbs, that doesn't mean fats from drive-through fries or something of that sort (as sad as that may seem). It means consuming fats from things like avocado, eggs, nuts, seeds, ghee, and coconut oil. These healthy fats fuel your body's energy in replacement of carbohydrates, contributing to the aforementioned possible benefits of the diet. That's why these foods are a good place to start when talking about all things vegetarian and keto and can be considered as the building blocks of many healthy vegetarian/keto recipes.
Speaking of skiing… I also need to begin exercising more frequently. That will be my big push this month. I’m already in a 5k preparation group at our church, but that’s only once a week and I’m not running. I’m walking. I’m supposed to walk 2 more days a week, but sometimes I let that slip. I’m also planning to start the 15 minute T-tapp workout. When I do this workout regularly, I drop inches like crazy. In fact, I was just reading testimonials from last year’s T-Tapp 60 Day Challenge and saw where one lady lost over 50 inches from just doing that 15 minute video and some basic walking. Craziness! I’ll be starting the 60 Day Challenge again on the 20th of February. Feel free to join me.. after all, you can get away with just 15 minutes a day… and some consistency!
I’ll admit I’m much more of a savory breakfast person. I love getting the day off to a great start with a delicious, filling recipe. This avocado is one of my absolute favorites. I’ll eat it practically any time of day and for any meal or snack. It’s got a great combination of tanginess from the balsamic, savory smoky, salty bacon flavor and the rich, smooth and satisfying avocado. Give this combination a taste and I promise you’ll love it too!
Still, Mass is hesitant to endorse this way of consuming. “I don’t see many blessings to going keto vegetarian,” she says. The main challenge is dietary deficiencies. As Medline Plus notes, vegetarians already are liable to being deficient in vitamin B12, vitamin D, zinc, iron, calcium, omega-3 fatty acids, and protein. Keto then puts extra regulations in vicinity, further growing the probability of being deficient in a number of those vitamins. For instance, breakfast cereals, which are commonly rich in vitamin B12, aren’t allowed on keto.
By monitoring the things you may be insufficient in, you could (and should) stack up on nourishment that is wealthy in those supplements, for example, cheddar for nutrient B12, eggs for nutrient D, and verdant greens like kale for calcium. On the off chance that you are occupied with attempting ketogenic diet without eating meat, Mass likewise suggests facilitating up on how strict of a veggie lover you are and eating fish on the off chance that you don’t as of now since it’s an incredible wellspring of omega-3s and protein.
Since successfully losing 100lbs by changing her relationship with food and her body, Sarah has taken her passion for food and balanced it between cucumbers and cupcakes. When she's not bustling her way around a kitchen, you can find her working out or winding down at home with her 3 kids and pug. Follow Sarah's journey on Instagram @TheBirdsPapaya.
This is going to be tough, but always ask your server for help. Usually they’ll be more than happy to help you find what you need (especially since they’re expecting a tip). Look out for side/garnishing sauces or glazes, many of which will contain a lot of sugar. Most restaurants have their nutritional information online somewhere, so take a look at their options online before you go or on your phone while you’re there.
Keep in mind that I do not have a nutrition calculator plugin on my blog, which I wouldn’t trust anyway. When I was counting macronutrients I noticed that I would get different numbers depending upon the brand of an ingredient that I used. When you are trying to keep carbs down to 20 grams per day, the slightest difference in brands can make a huge difference.
Meat is a cornerstone of the ketogenic diet, but that doesn’t mean the diet is off-limits for the vegetarian population. As the high-fat, low-carb approach has grown in popularity, many vegetarians have wanted in on the hype and have found a way to make it work for them, tweaking the typical keto diet menu and food list to fit within their meat-free lifestyles.
On a keto diet, saturated fats are not only good but a valuable tool for raising ketones. A special type of saturated fats called medium-chain triglycerides (MCTs) are even scientifically proven to raise ketones . They don't require digestive enzymes and are directly sent to the liver to be used for energy. Sources of MCTs on a vegetarian ketogenic diet are:
I hope I’ve shown you that you can have a lot of fun exploring the ins and outs of vegetarian keto. There are tons of good foods and recipes out there just waiting to be tried. Shop local if you can, supporting local farmers is great for the environment. Don’t be afraid of meat substitutes. Go crazy with the cheese. Listen to your body. Most people, upon switching off from keto, say they feel sick after eating carbs, even once they reach their goal weight. Don’t get down if you mess up, just get back on the horse.
Salad bowl again, this time a little more decked out! Spinach & arugula base (covered in mct oil, apple cider vinegar & @bragglivefoods nutritional yeast!) topped with 2 radishes, 1/4 cup of raw broccoli, 1/4 cup of red cabbage, 1/2 avocado, a @fieldroast field burger and 1oz of @treelinecheese cashew scallion cheese! I have never been so in love with a salad 😍- Meal Totals: 641.7 cals / 43g fat /42.2g protein /18 Net Carbs
“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.”
Of course, one of the big complaints about a keto diet is that—like a vegan approach—it’s very restrictive and can be hard to stick to. That’s why we like to make people aware of a slightly less rigid approach we call Mod Keto that offers much of the same benefits as a strict keto diet but is much easier to follow long-term. With Mod Keto, carbs are raised to about 20% of your total caloric intake, protein to 20–40%, and fat is reduced to 40–60%. While not technically ketogenic (your body will probably not produce appreciable ketones at these levels), the higher protein and carb allowance supports workouts and activity better while still stabilizing blood sugar and promoting fat burning.
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).
This is where it gets a little more complicated, and where a list can come in very handy. It’s important to add healthy low-carb veggies to your meals while on the keto diet, so you still receive enough healthy fiber to keep you feeling full. Fruit can also be incorporated into your meal plan, but you have to be selective as the fructose content in a lot of fruit can easily tip you over your daily carbohydrate ration and kick you out of ketosis. Make these veggies and fruits your friends: