Speaking of skiing…  I also need to begin exercising more frequently.  That will be my big push this month.  I’m already in a 5k preparation group at our church, but that’s only once a week and I’m not running.  I’m walking.  I’m supposed to walk 2 more days a week, but sometimes I let that slip.  I’m also planning to start the 15 minute T-tapp workout.  When I do this workout regularly, I drop inches like crazy.  In fact, I was just reading testimonials from last year’s T-Tapp 60 Day Challenge and saw where one lady lost over 50 inches from just doing that 15 minute video and some basic walking.  Craziness!  I’ll be starting the 60 Day Challenge again on the 20th of February.  Feel free to join me.. after all, you can get away with just 15 minutes a day… and some consistency!
Protein is likewise a large challenge. “Since the keto weight loss program is counting on protein and fats for your calorie consumption, you are slicing out many of the entire proteins you would be achieving — say from legumes and grains — on a normal vegetarian food plan,” Mass says. “On a keto weight-reduction plan, this supply of whole proteins is now basically eliminated.” Protein is critical to help the frame build bones, muscle tissues, and pores and skin, in line with Medline Plus.
Other intermittent fasting diets take a different approach. The 5:2 method, for example, requires you to eat as you normally would for five days a week, but on two nonconsecutive days, you eat just one meal a day. Wright says she spent five months conditioning her body to the 16:8 method. At that point, she says, she switched to the 20:4 method. According to this method, you fast for 20 hours and have a 4-hour eating window.
“Eat only in the food-appropriate areas of your home like at the kitchen or dining room table,” recommends Mary Miriani, an American College of Sports Medicine certified Health and Fitness Specialist in Naperville, Ill. Sitting down at the table to eat (instead of in the car, standing at the kitchen counter or sitting at your desk) means you are more likely to focus only on eating and pay more attention to the visual cues that help us decide when we are full. According to research, being able to see all that you have eaten (evidenced by the remnants of food on the table) could help you eat up to 27 percent less at meals.
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 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.

Despite the vegetarian diet's links to weight loss, it is possible for vegetarians to be overweight. That's because vegetarian diets, with their focus on fruits and vegetables, tend to be more carb-heavy and fat-deficient than other diets. Science has shown that overloading on carbs and sugars can lead to weight gain, and considering protein's positive effects on satiety and metabolism, skimping on the nutrient can also cause pounds to pile on.


Although fat makes a low-carb diet filling, studies show that protein is the most sating macronutrient by far. A common mistake for low-carbers is that they eat less protein in fear that they will go out of ketosis (as a result of gluconeogenesis). However, the truth is that you'd have to eat significantly more protein consistently to disrupt ketosis.
Traditionally you may know them as the “ch-ch-ch-chia” plants that made it look like hair growing from a terracotta head as a child. In your diet, chia seeds are used before they sprout, and they truly are an odd little seed. You’ll know that if you’ve ever had one stuck in your teeth, only to discover it’s turned into a gelatinous mass. You see, chia seeds have the ability to absorb liquid and multiply in size.

The vegetarian keto diet menu will include leafy greens and aboveground vegetables such as broccoli, asparagus, and green beans, as well as high-fat dairy, nuts, seeds, avocados, berries, sweeteners, oils, and fats. According to Vizthum, ketotarians should ensure that they fit plenty of nuts, seeds (including flax and chia), tofu, seitan, tempeh, eggs, cheese, cream, vegetables, avocados, olives, olive oil, canola oil, and butter into their diets for optimal results. You can make “treats” to help cravings, like chocolate avocado ice cream, from compliant ingredients.
If you’re already a keto eater used to animal products, the list below will give you ideas on how to switch to zero-cruelty food options while keeping carbs low. (Likewise, it will help vegans find lower-carb alternatives to their starchy or sugary favorites.) As always, be extra sure you’re staying faithful to the diet by checking labels for the presence of added sugar, carbs, and hydrogenated oils (harmful, processed fats that have no place in any healthy diet).
One of the most popular cauliflower methods of enjoying is cauliflower rice. Simply grate the cauliflower and steam or saute until fully cooked and use it as a substitute for rice in a variety of dishes, working especially well in Mexican and Indian dishes, where rice is often the main side dish. Whether you enjoy it raw, roasted, steamed or mashed, cauliflower is a fantastic low-carb ingredient that will likely be making your grocery list every single week. See more great cauliflower recipe ideas here.

So sweet and full of flavor — each cupcake is rich enough in vanilla that anyone would be able to taste it. This is a recipe you really have to try for yourself. The cake of the cupcake is paired with a vanilla cream cheese frosting, which complements it really nicely. Even a plain cream cheese frosting would work beautifully with these cupcakes too.
"When I contacted Pure Health & Fitness Studios in late June, I was desperate. I felt terrible about myself – I didn’t like my body, the way I felt and the way I looked in my clothes. I had been a chronic stress-eater and was never one to pay attention to portion sizes. I was suffering from a serious sugar addiction and would snack on cookies and chips late at night. I was completely frustrated – I would try to work out but by the end of the day, I had absolutely no energy. I would make attempts to eat healthier but the sad fact was, I didn’t even understand what "healthy" meant. I decided that I HAD to make a change when I saw a picture of myself from a recent vacation and I couldn’t believe how big I let myself get. I didn’t even recognize myself anymore!
So this winter has been a real doozy. I’m sure if you’re reading this from your balcony in LA you’re probably like “WTF is this chick talking about?” but for the rest of us east coasters or Canadians, the struggle has been REAL. Honestly, sometimes the only thing that gets me through the cold nights is a warm meal (sorry salad, you’re out). This is where this Vegan Keto Walnut Chili totally comes into play.
Add a few drops of oil to your hands and spread the dough onto a piece of parchment paper. Place another piece of parchment paper on top and use a rolling pin to flatten the dough into a large rectangle. When the dough is about 80% spread, sprinkle the everything bagel seasoning on top and continue to roll out the dough until it takes up the entire width of parchment paper, the thinner the better.

If you’re flexible enough to allow fish or seafood in your diet, we have some amazing seafood recipes for you. Packed with omega-3 fatty acids and protein, a little bit of seafood can go a long way. Check out our recipes for Pan-Seared Salmon with Lemon Dill Sauce and Parmesan-Encrusted Halibut – they will delight and deliver all of the benefits of keto diet foods.
Next, you're likely to see changes in your clothing. Your actual size won't change right away, but you'll notice that your clothes start to fit more comfortably and hang a little bit looser. You're most likely to notice this change sooner if you typically wear more fitted (tighter) clothing. Eventually, if you stick to your weight loss program, the weight loss from your total body will result in a reduction in your clothing size.
During the five months we’ve worked with Samantha I’ve - Lost over 40 pounds and 10 inches from my waistline - Gained a solid foundation in the mental and physical aspect of working out with weights - Learned how to push my body to new limits while becoming so much more in tune with my body’s needs - Learned how to manage my food to keep not only keep the weight off but also to keep my body functioning at peak athletic performance - Increased my average cycling speed by over 4 MPH

Protein is likewise a large challenge. “Since the keto weight loss program is counting on protein and fats for your calorie consumption, you are slicing out many of the entire proteins you would be achieving — say from legumes and grains — on a normal vegetarian food plan,” Mass says. “On a keto weight-reduction plan, this supply of whole proteins is now basically eliminated.” Protein is critical to help the frame build bones, muscle tissues, and pores and skin, in line with Medline Plus.
And it could be especially startling for vegetarians. Fort Lauderdale, Florida–based Jaime Mass, RDN, founder of Jaime Mass Nutritionals, LLC, says vegetarians commonly become “pasta-tarians.” Instead of replacing meat with healthy plant-based foods and whole grains, many load up on pasta, crackers, and other carb-heavy items. Transitioning to keto could be difficult for these pasta-tarians, but it could also be beneficial in helping them cut back on processed carbs.

If eating at restaurants feels like engaging in an atomic battle with your willpower, understanding menu terms will make picking the healthiest dish worlds easier. Next time you're choosing a meal, avoid anything described as batter-fried, pan-fried, buttered, creamed, crispy, sauteed, or breaded. Instead, skip straight to dishes that are baked, braised, broiled, grilled, poached, roasted, or steamed. Start being more conscious of what you're ordering when you eat out and enjoy the bikini body that follows.


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At age 73 Lynn feels like she is in her 30's again. This is her picture at her 55th high school reunion and she could NOT believe how much younger, fit, healthier and agile she was then most the people there. She has working out and eating healthy to thank for it! She says with our program, she has found the fountain of youth and is a client for life!

Sarah’s Freezer to Slow Cooker ebooks have been a fantastic addition to my meal plans.  They make meal planning easy and my family happy. I love the way each recipe is laid out, with a shopping list and ingredient prep list, along with cooking instructions. Sarah’s done all the hard work for me!  The recipes have used have all been delicious and easily adaptable to my family’s taste and the number of people I’m serving.


“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.”
On a keto diet, saturated fats are not only good but a valuable tool for raising ketones. A special type of saturated fats called medium-chain triglycerides (MCTs) are even scientifically proven to raise ketones [10]. They don't require digestive enzymes and are directly sent to the liver to be used for energy. Sources of MCTs on a vegetarian ketogenic diet are:
The examination on vegan keto diets is constrained, yet narratively, MacDowell says she saw a bunch of positive changes once she began following the diet. “I discovered that in addition to the fact that I lost weight rapidly [though in a solid measure of time], I additionally have seen things like joint agony was vanishing, my processing was normalizing, easily overlooked details that I didn’t at all expect,” MacDowell says.
If you’re old enough wherever you are, you might be wondering if you’ll be able to enjoy your favorite alcoholic drinks on vegetarian keto. The first thing you have to remember is that alcohol is a diuretic, which means that the more alcohol you drink, the more dehydrated you will get. This is generally bad news for ketosis. Maintain switching drinks from water to alcohol as you drink, if you choose to.
Look for your weight loss results after a few weeks of dieting and exercise, but be kind and patient with yourself. Each person's body is unique and the rate at which you lose weight may be different than it is for someone else. Stay consistent and remind yourself of the many benefits of reaching and maintaining a healthy weight so that you stay motivated for the duration of your journey.

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.
Fasting may sound crazy, but it has its benefits. Intermittent fasting makes it easier to restrict your calories by limiting the amount of time you have to eat. This also makes it tough to over-eat at meals since you have less meals to get to your macros, which will greatly aid you in your weight loss journey. Fasting can help you enter ketosis sooner, especially if your fasting window is large.

Great question. Since a vegan diet is even more restricted in terms of low-carb foods, keto as a vegan is highly impractical and takes a lot more thought. However, you can still consume plenty of fats if you stick to healthy oils, nuts/nut butters, avocados, seeds/seed butters, and coconut as your sources while making sure you get enough protein too.


I’m trying a new(ish) tactic, where I build in cheat days, trying to keep my metabolism guessing a little.  On those cheat days, I eat whatever I want without overstuffing myself and I drink soda, too if I want to.  That helps me feel like I’m not totally depriving myself the whole time.  I can already tell that I do eat so much healthier as an overall whole, than I used to.  I was getting into some seriously bad habits of snacking on sweets, carbs and soda any time I wanted to, without thinking of the consequences.  The only problem was that those wants were getting more and more frequent.  The desire for sugar seemed to be growing, the more I gave myself sugar.

In the first week you lose a lot of water weight.  That is why you lose so much so fast.  I went off the diet and gained 7lbs over night...all water weight.  They say a good rule of thumb is to take what your weight lose is the first 5 days and add that to your weight...this will be your weight if you go off of the diet.  I lost 25lbs in a month.   #ketoconazole

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