If you have bad memories of being yelled at for not finishing everything on your plate, forget them. "Stopping before you're full is better for your health," says Ericka Stachura, R.D., a registered dietitian in Boston. That's because it takes 20 minutes for our stomachs to tell our brains that we're full; leaving food on the plate allows your brain to play catch-up. Also, when dining out, consider sharing an entree with a friend—portion sizes are often way larger than the recommended size for one person. You'll still feel satisfied. Promise.
Eggs and dairy — two of the main animal products you can eat on the vegetarian ketogenic diet — are nutrient dense, and their production has much less of an impact on the environment than lamb, beef, farmed salmon, poultry, turkey, and pork. You can even take the positive effects one step further by sourcing your eggs and dairy from local, pasture-raised chickens and cows. By supporting these healthy and sustainable animal rearing practices, you will be investing in the most humane and healthy animal products (more on this later).
“I love how our bodies are designed to respond to exercise. If I am willing to be consistent and work hard, I’ve learned my body can accomplish amazing things. I enjoy hard work and running as fast as I can, for as far as I can, in the most efficient way possible. Because I haven’t always enjoyed good health, I really appreciate being able to run and exercise. Each day I am able to run and be active fills me with gratitude because I personally understand how so many others aren’t as blessed.”

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.
“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
What about diet soda or sugar free energy drinks? Well, considering these drinks use non-sugar sweeteners, they shouldn’t, in theory, knock you out of ketosis. Always check the nutrition label to make sure you’re not accidentally taking in some sugar. In addition to this, some experts predict that these sweeteners may increase your cravings for other sweets. Technically, though, these drinks should be fine for keto consumption. Let the buyer beware.
“The original keto diet is extremely high in fatty meats, which is not good for our cardiovascular system,” says Melissa Bailey, RD, creator of the Nourished Fork. “The vegetarian version eliminates these meats and allows for more plant-based options, such as avocado and nuts and seeds. In general, the population is going towards a more plant-based, whole-foods diet, which is why the ketotarian diet is emerging.” Luckily, you'll find that many of the best foods for weight loss are inexpensive, convenient, and easy to find in your local grocery store. When you learn how to plan and prepare meals in advance and fill your refrigerator with diet-friendly foods, you can even save time and money while you slim down.
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