Use all of these to meal plan some vegetarian keto recipes! Be creative with your meal plans. As far as recipes go, try to re-imagine the foods you used to eat with a low carb perspective. This can go a long way. Instead of nachos, make a taco salad with some meat substitute grounds. Make a pizza using cauliflower crust. Make a grilled cheese using a keto bread recipe. The possibilities are endless once you get on board.
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.
When you’re restricting certain food groups from your diet, it’s even more important to take a multivitamin to fill in any nutritional gaps. “If symptoms like fatigue, aches, weakness, moodiness, and trouble sleeping persist for more than two weeks, consider ending the diet and consuming a larger variety of foods,” says Dr. Axe. “It’s usually recommended that the keto diet is followed short-term, for about three months at a time (up to six months). Although, it’s important to always listen to your body and make changes if you’re reacting negatively.”
These omega-3 fats provide building blocks for cellular structures throughout the body and aid in the prevention of cardiovascular disease. Fish oil is the most common source of DHA and EPA, but a good vegan source—and one that, arguably, offers a better concentration of DHA—is algae (which is where those oily fish get their omega-3s from anyway). By supplementing with algae oil, you’re effectively cutting out the middle-fish. Aim for about 300mg/day.
Your best bet for low-carb vegan protein may be hemp seeds, which provides 30g protein and 8g fiber (NOT counted as carbs) in a mere half cup. Seitan, which is made from wheat, is another good choice and offers about 18g protein and 2g carbs every three ounces. Tofu and tempeh rank high as well (tofu has an 8:1 ratio of protein to carbs; tempeh is about 6:1).
This healthy chocolate chip cookie recipe has a texture that's almost comparable to shortbread! The recipe only requires 7 ingredients and stays vegan by avoiding eggs and butter. Using almond flour for the keto cookie dough keeps the texture buttery and light. This is a great choice if you're looking for an easy keto cookie that reminds you of a classic chocolate chip cookie recipe.
Most people are already getting enough omega-6 fatty acids since these are fairly common. But omega-3 fats are harder to obtain. The best vegetarian source of omega-3s include walnuts, olive oil, flaxseed, and chia seeds. However, studies show that your body needs fairly large amounts of plant omega-3s to convert it into its usable for . Keep that in mind when planning a vegan diet.
"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."
Important disclaimer: Throughout this article, I have linked to various products and ingredients that I have tried or used. Purchases made through some of these links provide me a small kickback which is used to produce more awesome articles like this one….and to fuel my stevia & meat substitute addictions. That said, all endorsements are truly my own and are what I personally recommend. Thanks for your support!
One of the more popular diets trending nowadays is the ketogenic diet. The diet requires you to reduce your carbohydrate intake and in turn, increase your fat intake. The aim of the diet is to get your body to use fat instead of glucose as energy and fueling your body until the next meal. Apart from weight loss, the ketogenic diet has been found to be helpful in managing blood sugar levels, reduces the risk of obesity, epilepsy, Alzheimer's disease, polycystic ovary syndrome and even some types of cancer. Some healthy foods to consume on a keto diet are starchy vegetables, coconut oil, cheese, sour cream, avocado, meat and poultry and high-fat dairy products. Reduce sugar and salt intake. Replace white sugar with palm sugar, jaggery or honey and salt with pink salt or black salt in cooking.