“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.”
This is where it gets a little more complicated, and where a list can come in very handy. It’s important to add healthy low-carb veggies to your meals while on the keto diet, so you still receive enough healthy fiber to keep you feeling full. Fruit can also be incorporated into your meal plan, but you have to be selective as the fructose content in a lot of fruit can easily tip you over your daily carbohydrate ration and kick you out of ketosis. Make these veggies and fruits your friends:
"I weighed 200 pounds when I had to get a hysterectomy in 2011 to undo damage caused by an infection. Afterward, I was lethargic and gained 53 pounds. I was put on two different medications for high blood pressure and another one for acid reflux, plus I had high cholesterol and was prediabetic. I was also having heart palpitations, so I went to a cardiologist and was diagnosed with sleep apnea and put on an oxygen tank at night. My family doctor told me that my sleep apnea would probably go away if I lost weight." Faster fat burning secret is caloric deficit. The maximum of 1200 calories per day in each of the three days to look better in a bathing suit.
Unfortunately, carbs are secretly in everything. Once you start consistently reading the nutritional labels of your foods, you'll realize that food manufacturers are constantly trying to put sugar in the weirdest foods. Chili, peanut butter, fake meat, etc. sometimes have significant grams of sugar in them that could add up over the course of a day.
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“What is a keto diet?” you might ask. The keto diet plan involves eating lots of fat, a modest amount of protein, and tiny amounts of carbohydrates and sugar. Following a keto diet plan will eventually bring your body into a state of ketosis, where your body burns fat instead of carbohydrates for energy. This supports quick, but safe and healthy, weight loss! #keto diet menus
Reaching for a bottle of water before you sit down to eat may help you shed those pounds faster. Research in the August 2015 Obesity journal found that obese patients who drank 500 milliliters (a 16-ounce bottle) of water 30 minutes before eating lost almost 3 pounds more than those who did not. Even more promising is that those who pre-loaded with water before each of the three main meals lost an average of 10 pounds over a 12-week period (compared to a 2-pound weight loss for those who preloaded before just one meal, or not at all).
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)
Vegetable-sourced iron, known as non-heme iron, is harder to absorb than heme iron, which is found in animal products. This is why iron levels can plummet even when a plant-based dieter eats iron-rich foods like Swiss chard, nuts, and seeds. It’s wise, then, for vegan keto eaters to add a vegan-based iron supplement to their diets. This goes double for women, who lose some iron every month through menstruation. For women 19–50, 18mg of iron per day is recommended.
If you feel like everything is off limits, we're here to help. Yes, following a keto diet when you're vegan is difficult...but not impossible! You may not be living off bacon and eggs like some of your other keto friends, but with these avocado, almond butter, and coconut milk-filled recipes, your stomach will still be full and happy. And if you're vegan-ish, be sure to check out our vegetarian keto recipes too, for those times you want to slip in a little dairy.
Dr. Axe recommends getting no more than 20 percent of your daily calories from plant-based sources of proteins, since eating too much protein will interfere with ketosis. “Most beans and legumes will contribute too many carbs to your diet and too little protein,” he says. “The best sources of low-carb protein are plant-based protein powders (like hemp, brown rice, or pea protein) and fermented soy products like tempeh.” Other plant-based sources of protein in your diet can include nutritional yeast, nuts and seeds, and even vegetables.
I have been banting (LCHF) for a few months now (no comments on that please, very similar to keto) and would like to stop eating meat. I’ll still eat fish. Anyway, the protein isn’t the question. I don’t want to eat too many carbs. How big should a salad be? A breakfast bowl, or a soup bowl or 3 cups? How much steamed brocolli, for example; a cup? How many cups of steamed veg a day? I obviously won’t live on steamed veg, I’m just trying to get my portions sorted in my head.
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.”
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.
Hell9 .. just diagnosed with a meningioma which my neurologist says has exacerbated epilepsy/partial brain seizures. He wants to put me on seizure meds but I am seriously against medication with short and long term side effects. I’ve been off and on ovo-vegetarian/vegan throughout my life and right now I can barely eat chicken so nearly ovo-vegetarian again,
Meat is a cornerstone of the ketogenic weight-reduction plan, however that doesn’t suggest the weight loss plan is off-limits for the vegetarian population. As the excessive-fats, low-carb approach has grown in recognition, many vegetarians have desired in on the hype and feature located a manner to make it work for them, tweaking the typical keto diet menu and food list to in shape inside their meat-loose existence.
Starchy veggies, such as potatoes and corn, are carb-heavy, which is a no-no on the keto diet. Still, as a vegetarian, you’re likely going to consume veggies for every meal. Aim for variety. Include leafy greens, broccoli, cauliflower, peppers, mushrooms, onions, asparagus, etc. “Sea vegetables are also great additions to your diet since they provide iodine and other key minerals,” says Dr. Axe. “For help with digestion and gut health, also try to include fermented veggies in your diet every day, such as kimchi, sauerkraut, etc.”
Great tips! I really love the keto diet and I’ve made a lot of progress in changing my eating habits in the past year. One thing that really helped me get started was having access to a quality ketogenic diet cookbook. Recently I found one that offers 148 ketogenic recipes complete with meal planning tips. It also provides you with handy list of high-carb foods to avoid and advice on how to neutralize your cravings for those foods. The recipes are amazing and there’s enough recipes there to keep you from getting bored with your diet. I highly recommend it. Just click the link below to get instant access:
I made this last night. I rarely comment on stuff but need to as I often use other people’s comments for inspiration! My partner enjoyed this and I thought it was okay. I halved the recipe, added a chopped serrano, and omitted the celery and chipotle and I think the latter was a mistake. I have some chipolte chili powder I could have subbed but forgot. So I felt like it was missing something in my version. Next time I would cut some of the walnuts in half, too.
According to Brian Wansink, Ph.D., a behavioral scientist and ‘mindless eating’ expert at the Cornell University Food and Brand Lab, people who fill their plate with everything they plan to eat (including dessert) eat about 14 percent less than those who don’t fill it as much but return for second helpings. So to eat less, load up your plate—but only once. To reduce your intake even more, use a smaller plate. Wansink found that subjects who served themselves using smaller dishes ate up to 60 percent less.
Processed soy-based meat substitutes (such as Boca Burgers) and protein powders are major go-to’s for people transitioning to vegan diets, but they come with a catch. A 2016 position paper published by Virginia State University explains that soy contains isoflavones, a kind of plant estrogen that can act like the female hormone in humans. While typical serving sizes (one to three of soy foods, or less than 25g of soy protein from non-concentrated sources like tofu) have not been shown to be problematic, amounts more than that (totaling around 100mg isoflavones or greater daily) could negatively impact testosterone. To our thinking, why take the risk? It may be best for a keto dieter to get the majority of his/her protein from nuts, seeds, vegetables, and supplements and less from soy products, apart from the occasional slice of tofu.
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.
Some do, and some don't. Similarly to sugar alcohols, different sweeteners have different glycemic indexes. Powdered versions of artificial sweeteners like splenda and even natural ones like stevia have added carbs that come from maltodextrin and other fillers, so stay away from those. Here are the best sweeteners to use while on vegetarian keto (all of them have a glycemic index of zero):
But it wasn’t until she was diagnosed with rheumatoid arthritis, and in so much pain she was unable to hug her children, that she decided to change her lifestyle. She started using Isagenix dietary supplements, going to high-intensity interval training workouts and adopted a “clean-eating” diet to reduce inflammation. McGinty now weighs 138 lbs., and her arthritis pain is “under control.”
“The most rewarding part of running for me is the feeling of accomplishment that comes with it, and pushing myself beyond what l ever thought was possible. It has been rewarding to see a transformation in my body, and to feel a transformation mentally and emotionally. My husband sporadically runs and he used to tell me that I should run, too. At the time, I was more than 100 pounds overweight, and that seemed like a ridiculous thing to say. I recall telling my husband back then that, ‘I will never run.’ I laugh now because he rarely runs, and I run all the time.”
The right types of oils are great for a ketogenic diet because they’re entirely made of fat. MCT’s in particular are a type of fat that is metabolized quicker than most and broken down into useable energy. It also can easily cross the blood-brain barrier, which is why they are so beneficial to our mental clarity and performance. Perfect Keto made a convenient MCT Oil Powder just for this reason, and more can be found in our article Are MCT Supplements Worth Taking? Here are some more great options:
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.
Cheese dip - You could make this spinach artichoke dip, this spicy sausage cheese dip (provided that you use a vegetarian sausage alternative, which are very good), a mexican 7-layer dip, or a personal pan pizza dip and then you can use keto breadsticks, keto tortilla chips celery, raw bell peppers, kale chips, Quest chips or cheese crisps to dip. Yum!!
kidney problems (kidney failure). Saxenda® may cause nausea, vomiting, or diarrhea leading to loss of fluids (dehydration). Dehydration may cause kidney failure, which can lead to the need for dialysis. This can happen in people who have never had kidney problems before. Drinking plenty of fluids may reduce your chance of dehydration. Call your health care provider right away if you have nausea, vomiting, or diarrhea that does not go away, or if you cannot drink liquids by mouth
The best option is to, of course, read your nutrition labels thoroughly and track your nutrients using one of the apps mentioned here. For vegetables or foods that you pick up at the farmer's market or other food that lacks nutritional information, this spreadsheet covers the carb count for a huge number of foods and drinks. This spreadsheet will save you so much time.
A 2017 study, published in the Journal of Nutrition, found meal timing had an impact on BMI. Researchers noted those with the lowest BMIs tended to fast for more than 18 hours between supper and breakfast, eat breakfast and plan for their largest meal first thing in the morning. (In comparison, those with shorter fasting periods between supper and breakfast, breakfast skippers and those who ate their largest meals at supper had higher BMIs).
There was one person who I watched on youtube who was on a raw vegan keto diet who showed what she ate in a day. That might be the way to go if you want to avoid processed and cooked foods. For all I know it might be a good way to avoid the side effects of leg cramps because you are eating whole plant based foods and getting high quality nutrients.
Most ketogenic diet plans emphasize the consumption of animal-based products such as grass-fed butter and unprocessed meats, which can make it hard if you’re trying to cut back on your intake of these foods or follow a vegetarian or vegan diet. Fortunately, however, there are also plenty of other high-fat, plant-based choices available for you to choose from as well.