This was mentioned just recently, but deserves some more spotlight. Nut milks are great for vegetarian keto. Dairy milk is more carb-heavy than many drinks, and should not be your first choice if you’re going for milk due to the lactose. Nut milks are especially good if you’re trying to accomplish vegan keto. Just make sure to avoid the sweetened versions - they contain sugar!
The vegetarian diet is one of the best out there for weight loss; research has even found that it's twice as effective at reducing body weight than traditional low-carb diets. But as trendy diets pop up, vegetarians may want to expand their horizons. That's how the vegetarian keto diet, a variation of the super-popular ketogenic diet, started drawing attention.
Though the keto diet has been shown to be exceptionally helpful with weight loss, it’s important to know that as with any radical, new nutritional approach there are always some risks involved. As insulin levels dip when you are on a ketogenic diet, your body will also start to shed excess sodium and water. This can lead to those initial weight loss results, but can ultimately have a negative impact on your body, and lead to fatigue, lightheadedness, headaches and even constipation.
Be wary of packaged vegan and vegetarian meat substitutes: While these might be good substitutes for meat in terms of fat and protein, they might also contain a high amount of carbs. Be sure to check the carb content per serving, and consider the ingredients. Is it full or preservatives and fillers? Better meat substitutes would be any of the proteins mentioned above as well as portobello mushrooms or eggplant.
“When I started running for real, my choice was validated that first time I was able to run an entire 5K without feeling like I was going to die. I experienced joy through the physical pain, and the freedom that comes with moving on your own. I was hooked to the point of obsession, reading every book I could find on running, watching documentaries, tweaking my training program, and signing up for every race that would fit my schedule.”
In contrast to the typical, animal based keto diet with it’s high fat levels, a typical vegan diet often consists of a significant portion of grains and high calorie carbohydrates, often with a high carbohydrate to fat ratio. If we’re going to adapt a vegan diet to be keto friendly we need to really up our intake of a selection of higher fat vegetables etc. and cut down on carb heavy ones. Avocados and nuts are great sources of healthy fats to include along with nut and olive oils, and coconut (For more avocado recipes try this round up for some great ideas).
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.
With Samantha’s personal training, I feel freer than I’ve ever felt before. I’ve learned so much and I’ve become so self-sufficient that I will never again be a slave to bad eating habits or laziness. What’s even better is that, as my health has improved, I’ve found that I enjoy cycling more now than at any other time in my life. Thank you Samantha for your help and your support, I truly couldn’t have accomplished so much in so little time without you!"
Walking is great exercise for weight loss, but it seems to be even more effective when done just after eating. A 2011 Japanese study found that walking immediately after a meal was more effective for weight loss than waiting up to an hour afterwards. Subjects who went for a brisk, 30-minute walk just after lunch and dinner lost more weight than those who waited to walk. And because walking is a low impact form of exercise, it shouldn’t cause any digestive distress.
My weight loss has definitely slowed like it normally does after the first 2 weeks, but I also think I was getting a little too comfortable with my cheat days. I let them happen more frequently than I should have. So now, going into the month of February, I’ll be more diligent about not cheating unless it’s the right day, rather than just deciding on a whim to have a cheat day, just because I wanted what everyone else was having. I’m going to be traveling to Breckenridge, Colorado for a ski trip this month, so I’m sure that the trip will be difficult on me. At least, I’ll probably burn a lot of it while I’m skiing. #ketoacidosis
You may already be exercising, but adding Tabata training to your routine may help speed up your weight loss. ‘Tabata’ intervals are quick, 20-second bouts of heavy exertion (to the point where your breathing is very labored), followed by 10 seconds of rest—repeating the cycle a total of 8 times. Whether you jump rope, ride your bike or do other cardio, studies have shown this magic formula seems to help your body continue to burn calories long after you finish your workout, says Gretchen Zelek, co-creator of Do or Die Fitness.
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.
Start with a very low number of carbs and slowly add more. For this method, start by eating a maximum of 15g net carbs per day. This is a very, very low number of carbs, even for most on keto. As you enter ketosis, you can slowly start adding more net carbs to see where your body's limit is. Once you eat a certain number of net carbs that causes you to exit ketosis, then you know what your net carb limit is!
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