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.
"Are you next? You will get phenomenal results when you work with me! Are you ready for it? You are the only one who can make the decision to take action and make a change. Don't wait another day, week, month, year - then oops, 5-10 years have gone by and you ask yourself how did my body and my health get this way?! Invest in your present and your future self, call me for your consultation."

After her first pregnancy with her daughter in 2003, Cloutier hit 301 lbs., and was ready for a change. “I didn’t want to die,” she says. “I wanted to watcher grow up and give her healthy habits.” By working out with a trainer and choosing healthier meals, she successfully lost 151 lbs., and maintained a healthy weight through her second pregnancy in 2008. 
So sweet and full of flavor — each cupcake is rich enough in vanilla that anyone would be able to taste it. This is a recipe you really have to try for yourself. The cake of the cupcake is paired with a vanilla cream cheese frosting, which complements it really nicely. Even a plain cream cheese frosting would work beautifully with these cupcakes too.
Tofu and meat substitutes - Soy products are a bit controversial in the keto community. Some dieters claim that phytoestrogens and antinutrients in soy could have a negative effect on health and nutrition. On the other hand, soy is a rare plant source of all essential amino acids, making it a valuable vegan-friendly food. While soy milk may be high in carbs, tofu only has around 2 grams net carbs in a 7 oz. serving.
All you need for this low carb snack recipe is some almond flour, dried herbs like rosemary, and a spice grinder or food processor to pulse the sunflower seeds into flour. These crackers are vegan thanks to flax seed eggs, and they are gluten free because of the almond flour. We used the same everything bagel seasoning that we used in the low carb bagels to help season the crackers, they are loaded with sesame seeds, onion and garlic granules, and so darn tasty.
Vitamin D - Vitamin D is another essential vitamin for the body, which uses it for many tasks. Vitamin D is required to move your muscles, fire your neurons, and fight off foreign pathogens. It also helps the body absorb calcium, aiding in the strengthening of bones. Vitamin D might also help combat depression. Unfortunately, it is also nearly exclusively derived from animal products.
“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.”
"When I was really heavy, I felt like people were staring at me, so I didn't go into stores or restaurants by myself. I'd walk with my head down and avoid eye contact. My mom had a heart attack at age 41, when I was 19, and that was never far from my mind. On my 39th birthday in 2012, I hit 250 pounds and thought, I'm going to die if I don't do something. So I set a goal to get under 200 pounds by age 40."
There was one person who I watched on youtube who was on a raw vegan keto diet who showed what she ate in a day. That might be the way to go if you want to avoid processed and cooked foods. For all I know it might be a good way to avoid the side effects of leg cramps because you are eating whole plant based foods and getting high quality nutrients.
If you’re interested in finding out what nutrients you actually might be needing more of based on your age, body, activity levels, etc., check out this calculator from the US Department of Agriculture. However, vegetarians have been known to lack nutrients including but not limited to iron, vitamin B12, and vitamin D (read more about deficiencies below). While supplements for these deficiencies are fairly easy to get, you should check with a doctor to make sure you need them before purchasing.
If you were doing a more conventional ketogenic diet previously and relying on animal foods, you may have only counted the protein in those foods toward your allotment for the day because they are complete sources. In other words, the protein in animal products contains all the essential amino acids that your body needs from food and in substantial amounts. This is a rare find in plant foods, and the reason that bodybuilders have historically kept track of the protein they eat from chicken, beef, and fish, but don’t consider the amount they take in from vegetables, grains, and nuts. The thing is, though, while they may be less bioavailable than animal foods, plant proteins are still usable by your body and still count toward your total—and if you’re going to forgo animal products entirely, you’ll need to get them in to support muscle, performance, and general health. Otherwise, you’ll be protein deficient.
“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.”
"I am amazed at how much I was able to accomplish in such a short amount of time when I had the right tools with Samantha's program and I got really focused. I was really motivated in this private studio of all women and I was inspired to do my absolute best. I FEEL AMAZING! And at 54, I am in the BEST SHAPE OF MY LIFE! Thank you for this great program, Samantha!" Ann
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. #ketogenic diet
×