"Are you next? You will get phenomenal results when you work with me! Are you ready for it? You are the only one who can make the decision to take action and make a change. Don't wait another day, week, month, year - then oops, 5-10 years have gone by and you ask yourself how did my body and my health get this way?! Invest in your present and your future self, call me for your consultation."
Any other bread addicts out there? The main thing that put me off trying out the vegan keto diet for the longest time, was the thought of giving up my daily bread fix! So you’ll know how happy I was to find this amazing healthy bread recipe that tastes better than the ‘real’ thing. And what’s even better is that its one of the best easy keto diet recipes to make!
“You will likely lose weight on this diet, and if that’s your only goal, then great,” says Bailey. “However, this diet is extremely hard to achieve and maintain. It eliminates a lot of really beneficial foods, such as whole grains and starchy vegetables. Based on a 2,000-calorie-per-day diet, one would need to consume 165 grams of fat, 25 grams of carbs, and 100 grams of protein. This is unrealistic and also very unhealthy for our bodies,” she says.
If you’ve kept abreast of the latest trends in health and nutrition for the last few years, then you’ll have inevitably stumbled upon the ketogenic diet. This high-fat, adequate-protein and low-carb diet is most times rife in animal protein, so how can the average plant-based eater be able to adapt this diet to meet their lifestyle needs? Well, if you’re vegetarian and looking to give a vegetarian keto diet a go, then you’re in luck because we at 8fit have you covered.
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!!
Instead of Butter use Coconut Oil or Vegan Butter. Coconut oil has a slightly lower melting point than butter and the same smoke point as butter, which makes it a good butter replacement. If you are not a fan of the flavor of coconut oil, look for vegan butter in your local health food store. Make sure the vegan butter doesn’t contain any hydrogenated oils because these oils increase the risk of heart disease tremendously.
Although it’s just recently entered the limelight in the past few years, the ketogenic diet actually has a pretty extensive history that stretches back for centuries. Since at least 500 B.C., fasting has been used as a natural method to treat epilepsy. In the 1920s, the ketogenic diet was developed as a way to mimic the effects of fasting and aid in the treatment of seizures in children. (1)

My Weight-Loss Secret: "I was too embarrassed to go to the gym, so I committed to walking three times a day for 10 minutes before breakfast, lunch and dinner. Sometimes I'd just walk in place in front of the TV. After a year, I'd lost about 40 pounds through a combo of diet and exercise. Then I got pregnant with my son. I kept walking, and eight months after he was born, I'd lost 63 more pounds. I've kept off the weight for nine years, and today, I still walk about two miles, three days a week."


First things first: When you hear that the keto diet emphasizes consuming fats over carbs, that doesn't mean fats from drive-through fries or something of that sort (as sad as that may seem). It means consuming fats from things like avocado, eggs, nuts, seeds, ghee, and coconut oil. These healthy fats fuel your body's energy in replacement of carbohydrates, contributing to the aforementioned possible benefits of the diet. That's why these foods are a good place to start when talking about all things vegetarian and keto and can be considered as the building blocks of many healthy vegetarian/keto recipes.


For an overall view of what a successful vegetarian keto diet meal plan looks like, you have to consider your three main macronutrients first: Healthy fats, carbs, and protein. Because you're not eating meat, you'll have to turn to other sources for fat. Plus, "since some of the vegan meats on the market will contribute some carbs, you'll have to be extra careful about limiting portion sizes," says Sharp. "This means that the majority of your fat calories will need to be coming from foods like nuts, seeds, eggs, and oils."

The moment I walked into Samantha’s office and started talking to her I knew I found what I was searching for. I had realistic goals and I was willing to put in the time and effort to lose the weight the healthy way. Samantha was fantastic. She was able to relate to my personal story and actively listened to me. She shared her background with me and I could tell she was confident she could help me achieve my fitness goals. We worked out a plan together and when I left her studio that night I felt that a weight had been lifted from my shoulders. I had confidence that I was going to get the results I wanted and it felt wonderful to regain control. I realized that I had made a change from feeling sorry for myself to being empowered and taking control over my habits again. I was truly energized and so excited to put my plan into action with Samantha’s guidance! Over the next three months I underwent the biggest transformation of my life as I worked out with one of Samantha’s personal trainers, Chris Williams, only three days a week. I completely kicked my dependence on food for comfort as I followed Samantha’s inspiration and incorporating healthy food into my life. I saw immediate results both in my physical appearance and in the way I felt. Each week as I saw the pounds melting away, it gave me even more inspiration to work harder. I was transforming my lifestyle and that was a key attribute to my success.


I hope I’ve shown you that you can have a lot of fun exploring the ins and outs of vegetarian keto. There are tons of good foods and recipes out there just waiting to be tried. Shop local if you can, supporting local farmers is great for the environment. Don’t be afraid of meat substitutes. Go crazy with the cheese. Listen to your body. Most people, upon switching off from keto, say they feel sick after eating carbs, even once they reach their goal weight. Don’t get down if you mess up, just get back on the horse.

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This is going to be tough, but always ask your server for help. Usually they’ll be more than happy to help you find what you need (especially since they’re expecting a tip). Look out for side/garnishing sauces or glazes, many of which will contain a lot of sugar. Most restaurants have their nutritional information online somewhere, so take a look at their options online before you go or on your phone while you’re there.
While there are nutritional benefits associated with eating red meats and poultry in moderation, you can certainly still live a ketogenic lifestyle without them. In fact, looking at the bigger picture, the keto diet and vegetarian diet are more sustainable ways of dieting because they rely less on eating massive quantities of meat. Here are a few keto diet recipes you can try today:
"Are you next? You will get phenomenal results when you work with me! Are you ready for it? You are the only one who can make the decision to take action and make a change. Don't wait another day, week, month, year - then oops, 5-10 years have gone by and you ask yourself how did my body and my health get this way?! Invest in your present and your future self, call me for your consultation."
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.

So what’s the difference between a vegan and vegetarian keto diet? Unlike vegetarians, vegans are more restricted in their use of animal products. While both diets eliminate meat entirely from the diet, vegetarians can include non-meat animal foods like eggs, grass-fed butter and ghee to help meet their protein and fat needs while vegans rely solely on plant products such as nuts, seeds and veggies.


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).
However, keep in mind that weight-loss results aren’t just measured by the number on the scale—in fact, the scale can be deceiving, says Dulan. See, your new diet and exercise regimen burn fat—but you’re also building muscle, which weighs more than fat and can prevent the scale from shifting. And that’s not a bad thing because building muscle mass fires up your metabolism to torch more calories even when you’re not working out. 
Eggs are quite possibly the perfect food. They’re full of protein, easy to cook, simple to work with and they’re even easy to carry with you, thanks to their shell. A hardboiled egg might not be the most exciting breakfast, but if you’re on the go, it’s certainly a fast and filling way to get your protein. I like to cook a big batch of hardboiled eggs in my Instant Pot to use for snacks, fast breakfasts and meals all week long.
Since the intake of meat and other animal by-products which constitutes the percentage of protein intake is a no go, you have to focus more on fat intake. You should, however, be mindful of the vegetables you take in. In order to source for proteins, vegetarians consume foods like legumes, grain sprouted bread, apples, bananas, oranges etc. which are high in carbs, and so extra caution is advised.

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 [8]. Keep that in mind when planning a vegan diet.

Rickard Lindroth is a developer, mountain bike enthusiast, climber and one of the most joyful characters in the Diet Doctor office. He prefers easy-to-prepare vegetarian dishes and his absolute favorite ingredients are halloumi, eggs and broccoli. It’s not a surprise that this is what you’ll be eating this week. According to Rickard, everything is better with garlic and you should devour the whole broccoli — even the stalk! Oh, and did we mention garlic…?
“After having a baby, I just couldn’t get the weight off. I was eating out a lot and had developed some bad eating habits. My husband and I trained with Samantha and it’s been really fun. We’ve learned how to workout, how to eat healthy and enjoy it! I lost 5" on my waist, over 20 lbs. of fat and over 20" and my husband lost 5" on his waist and over 20 lbs.!
If you follow these steps but don’t feel your best, you may benefit from paying attention to which nutrients you could be deficient in. Click on the button below to see the appendix on specific nutrients that can be an issue for keto vegetarians. But remember that if you feel good and are eating a range of nutrient-dense foods, you probably don’t need to worry about specific micronutrients. Simple does the trick!
Andrew Heffernan, C.S.C.S., is an award-winning health and fitness journalist whose work appears regularly in Men’s Health and Experience Life. He is the co-author of two fitness books—The Exercise Cure and Your New Prime—and is a frequent top-five finisher as an age-group triathlete and competitive obstacle-course racer. Andrew lives in Los Angeles with his wife and two children. Visit him at andrewheffernan.com.
Tofu and meat substitutes - Soy products are a bit controversial in the keto community. Some dieters claim that phytoestrogens and antinutrients in soy could have a negative effect on health and nutrition. On the other hand, soy is a rare plant source of all essential amino acids, making it a valuable vegan-friendly food. While soy milk may be high in carbs, tofu only has around 2 grams net carbs in a 7 oz. serving.
If you follow our 5-step plan, eating good-quality vegetarian protein sources and plenty of very-low-carb vegetables, you should manage your micronutrient intake well on a keto vegetarian diet. If you want to be extra sure, eating a range of the following nutrient-dense foods on a daily basis will ensure that you provide your body with the range of micronutrients that keto vegetarians are most at risk of being deficient in.
This way of consuming is hard to stay with because it combines two restrictive diets. Mass believes the dangers outweigh the advantages. But if making a decision to attempt it, Mass cautions to technique the food regimen cautiously, preferably below the guidance of a certified registered dietitian who will let you select your ingredients strategically and ensure you are supplementing the weight loss program in which wanted. Mass also shows lowering your carb intake regularly instead of going complete-blown vegetarian keto overnight so you don’t completely surprise your device. Finally "fake" weight loss results aren't just a problem of water fasting. Most quick weight loss diets on the market today take advantage of this as well.
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