“I’ve been going to ‘get in shape’ for years now. Would start to, but never really saw any results. Samantha took this junk food junkie and showed me how eat healthy and so I would enjoy it! ** IN ONLY 16 WEEKS I'VE ALREADY LOST OVER 30" AND 30 lbs. OF FAT! ** I really can’t believe how easy the transformation has been. I only wish I had called Samantha sooner!” - Karen

Study author Nicholas Rule is an associate professor and Canada Research Chair in Social Perception and Cognition at the University of Toronto. In a release, he explained that they investigated facial adiposity (the amount of fatness in your face) because it is a "robust indicator of one's health." He went on to provide some good news for women. "Women's facial attractiveness may be more sensitive to changes in weight," said Rule. "This just means women attempting to lose weight need to shed slightly fewer pounds than men for people to find them more attractive."
“You will likely lose weight on this diet, and if that’s your only goal, then great,” says Bailey. “However, this diet is extremely hard to achieve and maintain. It eliminates a lot of really beneficial foods, such as whole grains and starchy vegetables. Based on a 2,000-calorie-per-day diet, one would need to consume 165 grams of fat, 25 grams of carbs, and 100 grams of protein. This is unrealistic and also very unhealthy for our bodies,” she says.
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.

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

This way of consuming is hard to stay with because it combines two restrictive diets. Mass believes the dangers outweigh the advantages. But if making a decision to attempt it, Mass cautions to technique the food regimen cautiously, preferably below the guidance of a certified registered dietitian who will let you select your ingredients strategically and ensure you are supplementing the weight loss program in which wanted. Mass also shows lowering your carb intake regularly instead of going complete-blown vegetarian keto overnight so you don’t completely surprise your device.
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.
How it works: Intermittent fasting requires you to eat within a certain window of time and fast during the rest. There are several different methods for intermittent fasting, some of which are more restrictive than others. The 16:8 method, for example, requires you to eat within an 8-hour window and fast for 16 hours. You would only eat two meals a day, for example, your first meal starting at noon and your last around 8 p.m.
I have achieved all my goals and more…I have lost 35 pounds and have gone from a size 12/13 to a size 5/6. My waist size has changed dramatically – when I began seeing Samantha, I was squeezing myself into a size 32 waist in jeans. Now, I can easily fit into a size 27 which feels fantastic! I tell Samantha and Chris that they are the best thing that ever happened to me and I mean that from the bottom of my heart! I feel like a totally different person now than I did 6 months ago. I am actually excited for beach season this year and I cannot wait to go bathing suit shopping. I can’t remember another time in my life in which I had more confidence in my appearance. I have changed my lifestyle and my entire view on health and fitness. I love the food I eat and I am never hungry! I enjoy exercising now and have all the energy I need to get through the day and more. I feel that I am living to my true potential; I have a healthy body, mind and spirit. Samantha gave me the tools and guidance I needed to change my life and I embraced them whole-heartedly. I can say that, without a doubt, I feel 100% better than I did before I started with her. I start each day by looking at myself in the mirror and actually being HAPPY with the person I see looking back at me. Now, I look the way I have always wanted to look and my husband can’t believe the results either! I can honestly say that my results have surpassed even my expectations. Don’t spend another day feeling bad about yourself or your appearance. You have the power to change your life for the better and to maintain an active lifestyle. I will never allow myself to go back to my old habits. I am a new person thanks to Samantha and Chris at Pure Health & Fitness Studios!" --- Sara
I’ve also heard some of my vegan friends say that they’re going to give a keto lifestyle a try to help them lose weight. Personally, Travis and I don’t follow a vegan keto diet, we just live a very simple and easy vegan lifestyle and eat whatever we want (within reason). However, I wanted to put together a list of vegan keto recipes to help anyone thinking about trying a keto diet this year.
Warning: It is a good idea, with both these, to see how your body reacts to them. If you start feeling more sensitive to the cold, battle with constipation or very dry skin, you should limit consumption and possibly consider taking an iodine supplement. Soy might impair the functioning of your thyroid. It is wise to look for an organic source for all your soy products.
However, keep in mind that weight-loss results aren’t just measured by the number on the scale—in fact, the scale can be deceiving, says Dulan. See, your new diet and exercise regimen burn fat—but you’re also building muscle, which weighs more than fat and can prevent the scale from shifting. And that’s not a bad thing because building muscle mass fires up your metabolism to torch more calories even when you’re not working out. 
“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.
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)
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."
It’s hard to imagine breakfast without eggs and bacon, of course. For most of us, they’re a standard part of our morning repertoire. But frying bacon is messy and a challenge. The smell often lingers for hours, even days. Instead, try this easy, step-by-step method to show you how to cook bacon in the oven. Bake a big batch to crumble over vegetables enjoy in salads and of course, go alongside eggs in the morning.
“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.”
kidney problems (kidney failure). Saxenda® may cause nausea, vomiting, or diarrhea leading to loss of fluids (dehydration). Dehydration may cause kidney failure, which can lead to the need for dialysis. This can happen in people who have never had kidney problems before. Drinking plenty of fluids may reduce your chance of dehydration. Call your health care provider right away if you have nausea, vomiting, or diarrhea that does not go away, or if you cannot drink liquids by mouth
If you are looking for something hearty and warm that still gives you the crunch you crave from veggies, I highly recommend making this salad. The bite of a slightly charred bell pepper paired with the creamy yet tangy hunks of half melted goat cheese makes this taste like anything but a healthy keto salad. In fact, it’s so good that you won’t need dressing.

According to a new Cornell University study, people who ate smaller, portion-controlled lunches consumed about 250 calories less per day (that’s about two pounds a month) than those who ate as much as they wanted. Portion control doesn’t mean you’ll go hungry. Reward yourself with a snack for sticking to smaller meals, which can help shave off pounds without major sacrifice.
The Ketogenic diet (or keto diet as it’s more commonly referred to as) is the latest diet craze that has taken the world by storm. But the keto diet isn’t a fad diet, far from it. The benefits of a well-balanced keto diet have been proven to have many health benefits – as well as the obvious one of losing unwanted weight. The keto diet works on a basis of low carb, high fat. Which while easy for some, can be more challenging if you have to work around other dietary restrictions.

Horrible guidance if you’re trying to actually follow a ketogenic diet – many of the recommended foods will quickly push most people out of ketosis. Ketogenic as a Vegan is nearly impossible (if not actually so), and vegetarian is a challenge just because it’ll limit your available protein sources (animal proteins are almost always associated with fat sources as well, and quality choices there lead to “healthy” fats also). You’ll likely still want to be lacto-ovo-vegetarian or you’ll run into a lot of difficulty getting enough protein, even keeping it moderate. But switching out to eggs, upping the EVOO, coconut oil, and avocados, and including whatever dairy you can actually process, should all take care of your protein and fat needs. Just remember to focus on Fat and Fiber, keep overall protein moderate, and avoid all other carbs like the plague and you should be “in ketosis” without having to actually measure anything ritually.
The keto diet works well for vegetarians. Sometimes a vegetarian diet ends up being high in carbohydrates if it’s lacking in protein. A lack of protein can cause you to crave carbs to feel full, resulting in weight gain and low energy. On the flip side, a low carb vegetarian diet can help you get back on track with your weight and help you maintain a healthy lifestyle overall. It can curb your cravings and help you get into the habit of eating healthy foods that will fill you up, without going overboard.
"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!

The strategy can be a successful one: According to research published in the journal Diabetes & Metabolic Syndrome: Clinical Research & Reviews, the keto diet may burn 10 times as much fat as other diets. But that doesn't necessarily mean it's the best option for everyone—including vegetarians. (Look at how the keto diet transformed Jen Widerstrom's body.)
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

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The strategy can be a successful one: According to research published in the journal Diabetes & Metabolic Syndrome: Clinical Research & Reviews, the keto diet may burn 10 times as much fat as other diets. But that doesn't necessarily mean it's the best option for everyone—including vegetarians. (Look at how the keto diet transformed Jen Widerstrom's body.)
According to dietitians, there are several types of people who should consider the keto diet. While many people look to the diet for weight loss, the keto plan has other potential health benefits. Those with epilepsy may see improvement on the diet; people with diabetes may also see drastic changes in their health. However, notes Diane Vizthum, a dietitian at the Adult Epilepsy Diet Center at Johns Hopkins, people with chronic health issues should be under the care of a doctor when starting these programs because of the need to monitor their medications. And, she added, anyone who is undertaking a new diet regimen should make his or her physician aware of it. Find out the 10 things doctors want you to know about the keto diet.

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.
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.
“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.
When enjoyed in smaller portions, there’s such a low amount of net carbs that it can be a safe way to satisfy your sweet tooth, without kicking yourself out of your body’s state of ketosis. Enjoying a few here and there throughout your day is not as harmful as one would lead you to believe. In fact, with the amazing antioxidants and nutritional benefits of raspberries, I’d encourage it!
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.
In order to get into ketosis and remain there, limit your net carb intake to 20 grams per day. This means you’ll need to avoid many popular vegetarian protein sources, such as quinoa, buckwheat, legumes, and pulses. These foods are simply too high in carbs to be included on a ketogenic lifestyle. Also be sure to steer clear of milk and low fat dairy products, starchy vegetables, and fruits, other than perhaps a few berries.
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