In order to get into ketosis and remain there, limit your net carb intake to 20 grams per day. This means you’ll need to avoid many popular vegetarian protein sources, such as quinoa, buckwheat, legumes, and pulses. These foods are simply too high in carbs to be included on a ketogenic lifestyle. Also be sure to steer clear of milk and low fat dairy products, starchy vegetables, and fruits, other than perhaps a few berries.
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!
To get an idea of what that entails, consider that an average-sized person who eats about 2,000 calories a day will need 100–200g protein daily (on the lower end for strict keto dieters, and on the higher side for those going the Mod Keto route). A three-quarter cup serving of sunflower seeds nets you 25–30g protein, but also costs you 10g of carbs. Almonds have a similar protein-to-carb ratio at 30g to 15g per cup. The key is to accumulate enough protein from vegan sources without letting your carbs creep up too high.
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.”
Leanne Vogel has experienced success in using her recipes and keto-based diet. It works with her lifestyle but there are no assurances or representations of any kind made by Leanne Vogel or Healthful Pursuit Inc. that you will attain any success in using the same recipes or adopting a keto-based diet. Healthful Pursuit provides information in respect to healthy living, recipes, nutrition, and diet and is intended for informational purposes only. The information provided is not a substitute for medical advice, diagnosis, or treatment nor is it to be construed as such. We cannot guarantee that the information provided by Healthful Pursuit reflects the most up-to-date medical research. Information is provided without any representations or warranties of any kind. Please consult a qualified physician for medical advice, and always seek the advice of a qualified healthcare provider with any questions you may have regarding your health and nutrition program.

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Despite the fact that MacDowell has stayed with it for so long, she concedes along these lines of eating can be extreme in social circumstances. “It’s not just the response of your relatives who will reveal to you eating that much fat will execute you, yet going out for hors-d’oeuvres and drinks with companions is testing,” she says. “You figure out how to function around it, yet there’s an expectation to absorb information without a doubt.”

***Whether you go full or Mod Keto, supplementing with MCT oil can help support ketosis by providing a quick-burning fat for fuel, says D’Agostino. Other helpful strategies for making a keto diet more user-friendly, he says, include “eating in a time-restricted window [such as 16 hours of fasting followed by an eight-hour period in which you get all your food in], and breaking the fast with a ketone supplement. You can have a whole-food vegan keto meal a few hours later.”
Still, Mass is hesitant to recommend this way of eating. “I don’t see many benefits to going keto vegetarian,” she says. The major concern is nutritional deficiencies. As Medline Plus notes, vegetarians already are at risk of being deficient in vitamin B12, vitamin D, zinc, iron, calcium, omega-3 fatty acids, and protein. Keto then puts more restrictions in place, further increasing the likelihood of being deficient in some of these nutrients. For example, breakfast cereals, which are usually rich in vitamin B12, are not allowed on keto.
Happy Valentine’s Day! What’s that, you say? I should have posted this before the actual day, so you could make them today? Yeah, that would have been better, but that’s just not where my life is at right now. Anyway, I’ve really been in the mood for red velvet flavored things lately, and these vegan keto red velvet cupcakes just so happen to fit the bill. (more…)

“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.
In our sandwich-with-a-side-of-bread culture, cutting carbs down to the wire trips many people up. “Exact numbers vary person to person, but in general, strict keto dieters need to consume less than 50 grams of carbs a day,” says exercise physiologist Michael T. Nelson, Ph.D. (miketnelson.com). “Some people need to go as low as 30 grams.” The Mod Keto approach allows two to three times as many, but it’s still very low-carb compared to the diet of the average American. (For reference, one banana, one apple, or a single slice of bread would put you over your daily carb allowance on a strict keto diet.) #ketones
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