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.
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,
Nuts. Nuts are a fat-rich and healthy addition to any diet. I tend to favor macadamia nuts and cashews over any other nut because they have the highest amount of healthy monounsaturated fats and the lowest amount of inflammatory omega 6 fats. Make sure, however, that you know the carb content of these nuts. Consuming too many cashews, for example, can easily kick you out of ketosis.
After her first pregnancy with her daughter in 2003, Cloutier hit 301 lbs., and was ready for a change. “I didn’t want to die,” she says. “I wanted to watcher grow up and give her healthy habits.” By working out with a trainer and choosing healthier meals, she successfully lost 151 lbs., and maintained a healthy weight through her second pregnancy in 2008. 

One thing you can rejoice about are hot drinks like coffee and tea. Both coffee and tea do not inherently have any sugar if made from scratch. Even coffee and tea K-cups tend not to have any sugar in them (and are, in fact, calorie free), but the other flavors of K-cups do. You can even order a black coffee at Starbucks or an Americano, which has only 3 carbs. Take a look at Starbucks’ menu organized by nutritional information too.
If you are looking for something hearty and warm that still gives you the crunch you crave from veggies, I highly recommend making this salad. The bite of a slightly charred bell pepper paired with the creamy yet tangy hunks of half melted goat cheese makes this taste like anything but a healthy keto salad. In fact, it’s so good that you won’t need dressing.
Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That's because the carbs in barley and rye kernels are "low glycemic index," meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.
These keto crackers have less than 5 net grams of carbs per serving and are the ultimate mid-day snack to help you stay on your low carb diet. You will need two cups of almond flour for this cracker recipe, Costco sells it for $4 per pound now, which is the best deal I have seen! Combine the almond flour, sunflower seed flour, salt, and rosemary in a large bowl for the dry ingredients. The entire cracker recipe is gluten free because we are using nut flours, which works great in this type of recipe.
​One word. Avocado. Just kidding! Well, your snack in this meal prep is an avocado, but there is so much more to say. The best part about this snack is that it can easily top your frittata at lunch or be thrown into your salad at dinner! It also lacks any preparation, except for the dreaded task of finding 5 perfect avocados that will be ripe enough to eat, but not over ripe. It's a fine line to walk, we know.
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.
Zucchini noodes (zoodles!) are a bit of a staple on the keto diet, when I first started cutting out carbs pasta was one of the biggest thing’s I missed. Pre-keto I would love making pasta as a quick and easy weeknight dinner, but actually the zucchini version is so much better, with more flavour and quicker too. This dish can be put together in under 10 minutes!
The easiest way to combat this loss of electrolytes is to add tons of salt to your food while making sure you're drinking plenty of water. I have also heard of people that take a "shot" of saltwater as a faster alternative. To do this, just take a pinch of salt and put it into a glass of water and chug it. It's not fun, but it gets the job done. If you want something a little more palatable, there is a drink that people like to make that they call “keto-aid.” Here’s what you do:
“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.”
Something like this green omelet is a perfect breakfast for a vegetarian keto diet! If you want to try another option, check out this breakfast casserole – just leave out the meat! This zucchini casserole is also a crowd favorite – simply omit the bacon! Eggs aren’t just for breakfast, so if you’re feeling a little devilish, give this deviled egg recipe a try – again, sans bacon. It’s eggs-actly what the doctor ordered.
As, yes, the age-old question: but where do you get your protein? If you’ve been plant-based for any amount of time, you’ve likely heard this asked in at least five different ways. At least here in North America, it seems as though people really struggle to wrap their heads around the idea that you can get enough protein without eating meat, dairy or eggs. This issue becomes especially pronounced when we talk about vegan keto diets.
After her first pregnancy with her daughter in 2003, Cloutier hit 301 lbs., and was ready for a change. “I didn’t want to die,” she says. “I wanted to watcher grow up and give her healthy habits.” By working out with a trainer and choosing healthier meals, she successfully lost 151 lbs., and maintained a healthy weight through her second pregnancy in 2008. 
“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.”

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:
“There is no secret. The only thing that I did differently was stay committed. I made a promise to myself not to give up and even when I wanted to quit, or when I messed up I just kept pushing. I took on a low-carb diet and started to run consistently. I also joined a weight loss clinic named Transform Institute, which gave me the tools and support that I needed.”
As far as calories are concerned, you will come to find that many of the high-carb foods you are cutting out were the same foods that contributed so many calories to your diet. A restriction in food groups naturally leads to a reduction in calories. Ketosis also suppresses appetite, however, so you really need to make sure you're bringing in enough calories to keep your body happy and healthy.
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.

Now this recipe looks like exactly the type of meal you’ll be craving when following a plant-based keto diet, but appearances aside, it’s actually not only vegan and keto-friendly, but paleo-proof too! Those noodles aren’t, in fact, your usual wheat or rice variety. They’re the miraculously carb-free, fat-free, sugar-free shirataki noodles! Top with an almond butter sauce and your favorite veggies and you’ve got one of the yummiest quick and easy keto recipes.
According to nutritionist Isabel Smith, MS, RD, CDN, the ketogenic diet "is basically low-carb, high-fat, and moderate protein." Generally, it consists of 70% fat, 20% protein, and 10% carbohydrates. The goal of this diet is to put the body in a state of ketosis, which means you're body burns fat as its main energy source—not carbs or protein. People say it could aid in healthy weight loss, decrease inflammation, and more. But what many people don't know is if it can pair with a vegetarian lifestyle since it so strictly emphasizes fat and protein over carbohydrate consumption. It's no secret that many followers of the keto diet load up on meat and fish, which makes the diet seem rather murky and unapproachable for vegetarians.
“Like many—and I know this dates me—Oprah was my original inspiration. However, the sense of accomplishment running gives me is my fuel. It is far more to me than a calorie burner, a meditation, or even a chance for alone time. It is now necessary to be my best--energized, focused, connected to my city, my dogs, and myself. (Here’s why you should try meditating while running, and how to do it.)”
While grains and legumes are not allowed on keto, low-carb vegetables definitely are. You need to eat at least 3 servings of vegetables a day to meet your daily needs for vitamins, minerals, and fiber. Vegetables are also rich in health-benefiting phytochemicals that research shows reduce your risk of heart attack, cancer, and cognitive decline [6]. Examples of low-carb vegetables are:

Depending on who you are, having fun can mean dancing naked while you cook or it can mean swapping out the ingredients you don't like for those you do. As always, making any substitutions will change the nutrition from the calorie guide we've provided you, but eating shouldn't be a chore, it should be fun! If adding a dash of cinnamon and sugar free maple syrup to your keto oatmeal or using a blue cheese dressing for your curry tofu nugget salad makes you enjoy your meals more, then run with it! 


“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.
It only took a year and a half for my weight to climb up 30 pounds and my body to become unrecognizable. This happened from a stressful job, late night eating and chocolate had become my best friend. I realize now I ate a LOT of chocolate!! That added up to a sugar addiction, mood swings and weight gain. Yuck! I looked and felt dumpy. I looked and felt OLD and UGLY and my clothes kept getting tighter and tighter. Every time I looked into the mirror I hated what I had become. I loathed myself and how I looked. I had no clue how to get out of this "ever expanding woman" syndrome and I felt a bit more hopeless - not good. I'd seen Samantha's ads and the photos always caught my attention. I knew I needed help to get myself back. I knew I needed to be educated about what, when and how to eat. Also I like the concept of accountability. I like having a well defined plan and having someone mentor me through that plan. I must experience success or I will lose interest and give up. Samantha's ads and testimony on her web site gave me the belief that I would experience success with her.I set very high standards for myself and Samantha set them higher. When I turned 56 in August a week later I called Samantha for an interview. I did not like being asked how I was going to change my life so that I could succeed at her program but I knew I would do whatever I needed to do to get myself back. And I knew that Samantha had the knowledge, skills, talent to assist me on that journey. Her program was absolutely what I needed. Samantha is the most determined person I have ever met. I made my commitment not only to her but to myself as well. I can honestly say it was NOT difficult but it took determination, patience and consistent dedication. I did NOT feel deprived; I felt empowered and that is VERY important to me! I understood the mistakes I made in portion sizes and the timing of my meals. Being free of my cravings for chocolate within 1 week was amazing! And I lost 26" in the first 4 weeks. Wahoo!

The scale isn't always the best marker of your results given that it doesn't tell you what type of weight you're losing -- water, lean tissue or fat. If you weight train as part of your weight-loss plan, you may actually acquire lean muscle mass, which may show up on the scale as a gain. You will notice that your clothes fit differently, and your appearance is slimmer and more taut, despite what the scale says. The results of weight training may be apparent in the first few weeks after you start the program, but visible results will slow down as your body becomes more accustomed to the routine.


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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."
"At 25, I was diagnosed with high blood pressure, high cholesterol and prediabetes, but I figured that was the norm because my family has a history of heart disease. Then one day I was sitting on the couch watching my 2-year-old daughter play. I realized that if I continued down that path, she would follow in my footsteps. Right then and there I decided to create a healthy new family legacy."
If you’re longing for carbs so badly that you feel your resolve to stay on the diet is breaking, it’s possible to trick your brain that you’re eating them by making approved foods look more like your starchy favorites. Cauliflower can be grated into “rice,” or boiled and mashed like potatoes. You can slice zucchini into noodles to (sort of) replicate pasta. See “Vegan Substitutions for the Keto Diet” below.
“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.”
There are other side effects as well when your body is first adjusting, like difficulty focusing, flu-like symptoms (keto flu), drowsiness, frequent urination, constipation, diarrhea, and reduced strength and physical performance. Most of these symptoms occur mainly in the first few days, while others can come and go depending upon how many electrolytes you are getting and your macronutrient intake.
Of course, one of the big complaints about a keto diet is that—like a vegan approach—it’s very restrictive and can be hard to stick to. That’s why we like to make people aware of a slightly less rigid approach we call Mod Keto that offers much of the same benefits as a strict keto diet but is much easier to follow long-term. With Mod Keto, carbs are raised to about 20% of your total caloric intake, protein to 20–40%, and fat is reduced to 40–60%. While not technically ketogenic (your body will probably not produce appreciable ketones at these levels), the higher protein and carb allowance supports workouts and activity better while still stabilizing blood sugar and promoting fat burning.
The ketogenic diet is a high-fat diet, but it’s crucial to be smart about what types of fat you’re including. Filling up on fatty foods like processed faux meats may help you hit your goals for fat intake, but they can also negate the potential health-promoting properties of the ketogenic diet, so make sure you’re opting for more healthy keto friendly fats instead.

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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."


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.
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. 
What’s more, it could be particularly startling for vegans. Fortification Lauderdale, Florida– based Jaime Mass, RDN, author of Jaime Mass Nutritionals, LLC, says vegans usually moved toward becoming “pasta-tarians.” Instead of supplanting meat with sound plant-based nourishments and entire grains, many loads up on pasta, saltines, and other carb-overwhelming things. Changing to keto could be troublesome for these pasta-tarians, yet it could likewise be useful in helping them cut back on handled carbs.
When you eat carbs, your body ingests them and converts them into an energy form that it's able to use - glucose. Glucose is at the top of the pecking order for your body to use for energy, if available. Insulin is the hormone that carries glucose around the bloodstream. The more carbs you eat, the more glucose your body produces, and the more insulin your body produces.
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).
Following the ovo-lacto vegetarians are the ovo vegetarians. In keto diets, and especially in vegetarian keto diets, eggs are a superfood. They have plenty of protein, lots of fat, and almost zero carbs! Meanwhile, milk, while often rich in fats, also has quite a bit of sugar in the form of lactose, which makes it not as keto-friendly. Cheeses, however, are a fantastic keto food that lacto vegetarians have access to.
Takeaway: It’s possible to be vegan and do nutritional ketosis but you will need to do some research, planning/calculating, and self-experimentation to make sure you are meeting all of your requirements. You may also want to include a multivitamin containing vitamin B12 and a vegetarian omega-3 supplement (such as flaxseed oil or algal DHA such as ‘Neuromins’) to ensure you are meeting all of your nutrient needs!
You don't have to join an expensive health club or spend hours in the gym to get in shape. Simply adding some strength-training exercises, like biceps curls and pushups, to your routine can have a big impact on how you look and feel. "A few weeks in, even before you start seeing results, you're going to feel stronger," says Caroline Kaufman, MS, RDN, a nutrition consultant in Los Angeles. "It will be easier to carry groceries, or you'll finally be able to throw that heavy suitcase into the overhead bin like a pro." These exercises are easy to perform, can be done in the comfort of your own home, and can be squeezed into your schedule whenever you have a few extra minutes. As you build muscle, become more toned, and lose inches, these physical changes will keep you motivated.
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.
There are many benefits to a vegan diet, including some that affect health and longevity. The authors of a 2016 study found evidence that reducing animal-based foods (when they’re conventionally raised on factory farms, that is, not organic) may reduce the incidence of diabetes, obesity, cataracts, and heart disease. Other people go vegan for ethical reasons, believing animal consumption to be cruel and harmful to the environment.

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