Do you know what personal triggers have you reaching for the snacks (think road trips, celebrations, weekends, etc.)? Heather Bauer, R.D., co-author of Bread Is the Devil, calls these triggers our "diet devils" because they keep us from making smart decisions. For example, how many cookies do you absentmindedly eat in front of the TV after dinner? What about that binge-inducing boredom devil or, most dangerous of all, that vacation-eating demon? Start taking note of your diet-ruining trigger situations and you'll be able to stop them from ruining your diet.
“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.”
Most of the studies about ACV have been done on animals—or in really small groups of people, explains Eliza Whetzel-Savage, R.D., a registered dietitian at Middleburg Nutrition in New York City. “There is one study of people that showed ACV may slow digestion of food and liquid, which may help stabilize blood sugar,” she says. “But overall, there is not much science to support many of the claims.”
"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
Traditionally you may know them as the “ch-ch-ch-chia” plants that made it look like hair growing from a terracotta head as a child. In your diet, chia seeds are used before they sprout, and they truly are an odd little seed. You’ll know that if you’ve ever had one stuck in your teeth, only to discover it’s turned into a gelatinous mass. You see, chia seeds have the ability to absorb liquid and multiply in size.
There are some subtle differences between the ketogenic and paleo diets and many keto cookie recipes aren't inherently paleo-friendly. While cream cheese and peanut butter are the two main ingredients that make most keto cookies not paleo, none of these keto cookie recipes need those ingredients. I've made a point of pulling together recipes that are both keto and paleo so if, like me, you avoid cheese and peanuts you can still indulge in these delicious keto cookies.
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
These keto crackers have less than 5 net grams of carbs per serving and are the ultimate mid-day snack to help you stay on your low carb diet. You will need two cups of almond flour for this cracker recipe, Costco sells it for $4 per pound now, which is the best deal I have seen! Combine the almond flour, sunflower seed flour, salt, and rosemary in a large bowl for the dry ingredients. The entire cracker recipe is gluten free because we are using nut flours, which works great in this type of recipe.
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.
But that doesn't mean it's going to be easy. Because, at their core, a typical vegetarian diet and a traditional keto diet contradict one another. "The essence of a vegetarian diet is healthful carbohydrates, and keto diets are very low in carbs," says Sharon Palmer, R.D.N. And depending how strict a vegetarian diet you follow, you most likely avoid all meats, poultry, and fish—the main sources of protein recommended in a typical ketogenic diet, adds Sheth. Not to mention that many plant-based protein sources, such as beans and lentils, are high in carbs—so they'd be a no-go on a vegetarian keto diet plan.
By being aware of the things you might be deficient in, you could (and should) load up on foods that are rich in those nutrients, such as cheese for vitamin B12, eggs for vitamin D, and leafy greens like kale for calcium. If you are interested in trying keto without eating meat, Mass also recommends easing up on how strict of a vegetarian you are and eating fish if you don’t already since it’s a great source of omega-3s and protein.
Savoring each bite of food, and paying attention to the taste, texture, and temperature, helps you eat less because you’ll be more in tune with your hunger and satiety levels. "Simply putting down your utensil between bites of food could prevent you from mindlessly 'shoveling in' more than you need," says Sara Haas, RD, and chef. Haas suggests that you take a bite and then let your fork relax next to your plate while you chew. Mindful eating gives the body time to signal that you're full and aids in digestion.
Just like the regular version of the keto diet, the vegetarian keto diet relies on your food choices to put your body into ketosis. “If you are going to try this diet, I recommend healthy fats such as nuts and seeds as well as avocados. These are rich in unsaturated fats. Try to limit cheese and other saturated fats, as they are not good for our cardiovascular system,” Bailey explains.
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.
Solution: Cheese, egg yolks, mushrooms, soy beverages, milks, and other breakfast foods all provide a small amount of Vitamin D. Additionally, direct exposure (not through a window) to sunlight generates Vitamin D in the body. There is always the supplement option - this supplement is a delicious apple flavor and melts under the tongue, which is why I buy it.
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.”
The ketogenic diet forces your body into a metabolic state known as ketosis. Don’t let that scare you. Ketosis is a natural metabolic state. Ketones are produced when you eat minimal amounts of carbohydrates and moderate amounts of protein. When your body doesn’t have carbohydrates to burn for energy, it burns fat. Simply put, on a keto diet, you are changing your body into a fat burning machine!
In the long term, dietitians warn that you could experience deficiencies in nutrients. “When eating a very low-carbohydrate diet, it is possible to become nutrient deficient because many of the food groups from which vegetarians get their nutrients (whole grains, legumes, root vegetables) are eliminated,” Davis notes. “So by eating vegetarian and keto, you could be at risk for nutrient deficiencies.” Learn about 11 hidden dangers of the keto diet.
"I started working with a weight-loss coach at Healthy Fit for Women in Woburn, MA. The key was slowly making changes in the way I ate, which eventually led to permanent habits. I used to think I was eating 'healthy' foods, but my portions were way too large, not to mention packed with sugar. I started eating breakfast, then tried to eat five small meals a day, every three hours, instead of larger ones later in the day."
This sugar-free macadamia shortbread cookie recipe is so lovely in its simplicity. Dipped in a sugar-free dark chocolate glaze and sprinkled with macadamia nuts, this keto twist on the classic holiday shortbread is a real beauty. This low carb shortbread is the perfect solution if you're feeling stuck between staying keto and craving your favorite holiday treats.
Snacks are very important when you are on the keto diet. It’s often the time between lunch and dinner when you can slip up and ruin your diet. These keto snack crackers can be stored in a zip-top bag for 5 days and are the perfect thing to munch on at work or school when you get a hankering. If you need more keto snack ideas, then check out our spinach and feta muffins and our low carb cheesy cauliflower tot recipe.
“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.
To prove to yourself that you are making progress—even when your weight stays the same—Dulan recommends doing a jeans test. Find a pair you’re aiming to squeeze into, and see how your body feels in them. As you clean up your diet and clock more sweat sessions, you’ll likely notice a gap between your belly and jeans because your body is becoming leaner—even if that isn’t immediately obvious when you step on the scale.
One thing many people miss when following a plant-based keto diet is fruit. Whether it’s in your morning smoothie, an afternoon pick me up, or after dinner as a sweet treat, fruit plays a big part in a vegan diet normally. But with this fruitless green smoothie bowl, you’re guaranteed not to miss the sweet stuff at all! Put this on your rotation of plant-based breakfast recipes and you’ll start the day with a boost of energy.
Often a vegetarian diet is perceived as one packed with carbohydrates and twinned with the struggle of eating enough protein, so it’s normal that some vegetarians may feel trepidation when encountering the ketogenic approach to nutrition. Is it possible to enter a state of ketosis and get the same results on a vegetarian keto diet as someone on an omnivorous diet? The answer is yes — especially if you’re still consuming some animal-sourced products as a lacto-ovo vegetarian.