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!
When it comes to buying keto-friendly vegan dairy products, make sure you are not getting any extra added sugar, hidden carbs, or unhealthy ingredients like hydrogenated oils. Some of these products may also have “gums” in them like agar agar or guar gum. These compounds are used to make the product creamier, and they are safe for most people. However, some people may get gastrointestinal discomfort from eating them, so look out for gums when switching to vegan dairy products.
Another trick to encourage mindful eating is to focus on the taste of food instead of the activity you're doing while eating (like staring at a TV screen or reading emails). "Cultivate [your] taste buds by focusing on the first three to six bites of food," says Chere Bork, MS, RD, a speaker and wellness coach in Minneapolis. "Taste buds are chemical sensors that get tired very quickly, so unless you're very hungry, the first few bites of a food will taste better than the next few bites. After a larger amount, you may actually have very little taste experience left." By savoring the early bites, especially when it comes to rich foods like chocolate and cheese, you will satisfy hunger and cravings without eating large portions.
“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.”
Are you looking for a good, go-to recipe for breakfast sausage? The problem with sausage in the store is all the additives, preservatives, sweeteners and other ingredients you can’t pronounce. Instead, I like to buy ground pork and create my own sausage using a blend of herbs and spices. The flavor is amazing, and you’ll feel much better about what you’re eating when you use natural, whole and healthy ingredients.
The scale isn't always the best marker of your results given that it doesn't tell you what type of weight you're losing -- water, lean tissue or fat. If you weight train as part of your weight-loss plan, you may actually acquire lean muscle mass, which may show up on the scale as a gain. You will notice that your clothes fit differently, and your appearance is slimmer and more taut, despite what the scale says. The results of weight training may be apparent in the first few weeks after you start the program, but visible results will slow down as your body becomes more accustomed to the routine.
So she began a high-fat, moderate protein, low-carb keto diet and tracked her goals, eating habits and exercise in an app called “Lose It!” Wallis also opted to bike to work instead of drive, and do an additional 30 minutes of exercise each day. Now, at 146 lbs., Wallis is able to bike 29 miles and ran her first half marathon. “I feel empowered,” she says. “I could have given up, but I persevered.”
Research suggests that weight loss is impacted by when we eat as much as by what we eat, which means intermittent fasting may help spur metabolism. There are several different methods for intermittent fasting, some of which are more restrictive than others. Wright recommends starting out with a less restrictive regime until your body is accustomed to it.
Vegetarianism itself is powerful for your health and nutrition, but also for environmental friendliness. The vegetarian diet has been correlated with decreased risks of cancer, heart disease, diabetes, kidney/gall stones, osteoporosis, and more. Meanwhile, reducing your meat (and dairy) intake is the single strongest way to reduce your carbon footprint. Talk about an awesome lifestyle. These are just scraping the surface of the many reasons to adopt a vegetarian diet.
Nuts and seeds - Most nuts and seeds are rich in protein. However, they usually don't contain all essential amino acids. That's why you will need to eat a variety of nuts and seeds to ensure you're meeting your protein needs. Almonds, walnuts, hazelnuts, pistachios, sesame seeds, and chia seeds are great options on keto. Nut butters should also be on your keto food list.
The health benefits of vegan and vegetarian diets are well-documented; in fact, cutting meat out of your diet has been linked to many health benefits, including a reduced risk of cancer and heart disease. (5) Plus, just like regular keto, vegan keto results in some pretty impressive benefits as well, ranging from increased weight loss to improved heart health. (6)
When it comes to buying keto-friendly vegan options, make sure you are not getting any extra added sugar, hidden carbs, or unhealthy ingredients like hydrogenated oils. Also, pay attention to their fat and protein content. These vegan replacements will not contain as much fat or protein as conventional dairy and eggs. Make sure you are taking this into account when you are using these alternatives in recipes and tracking your macros.
You’ve heard that eating from smaller plates can help you eat less, but did you know that using a larger fork can do the same? A recent study by researchers at the University of Utah found that participants eating with a larger fork - one that held 20 percent more food—at an Italian restaurant ate about 10 percent less than those who used a regular fork. Researchers believe a smaller fork makes us feel we aren’t making as much of a dent on our plate so we’ll take more forkfuls to satisfy our hunger. (Note: This only worked with large portions. When diners were served smaller meals, fork size didn’t affect their consumption). So next time you’re order a super-sized entree, ask for a bigger fork to help you eat less. And while you’re at it, stop when you’re satisfied—not stuffed.
Following the ovo-lacto vegetarians are the ovo vegetarians. In keto diets, and especially in vegetarian keto diets, eggs are a superfood. They have plenty of protein, lots of fat, and almost zero carbs! Meanwhile, milk, while often rich in fats, also has quite a bit of sugar in the form of lactose, which makes it not as keto-friendly. Cheeses, however, are a fantastic keto food that lacto vegetarians have access to.
Don't think we forgot about those eggs we skipped out on at breakfast! We are putting them to good use at lunch with an Asparagus and Jalapeno Frittata! Not only is this recipe high protein and deliciously simple, but it makes for an easy prep and clean up! All you have to do is combine the ingredients in an oven safe pan and bake. When did meal prep get so easy?! #ketosis