Best products from r/vegetarianketo

I can attest to the quality of QuidNYC's Ketogenic Soylent formula. I'm currently sipping on my own variation on his concoction. It's quite different from eating "real food", but it only takes a few days before your brain finally goes "Ok, this isn't that bad, I can do this no problem".

The major benefit of Soylent for the Ketogenic Diet is that it can be a little daunting for beginners to keep track of everything, so this is a great way to make sure you are getting the right amount of calories, protein, carbs, fats (not to mention all the micronutrients). You don't have to think about food at all. Just blend and drink and food is not a consideration.

Warning: Soylent is pretty boring unless you get the flavor right. Some might think of Soylent Keto as "training wheels". It helps get you through induction by making sure you have the right calories, macros, and as long as you have good levels of mag, potassium, and sodium, you should be able to get away with less low-carb flu symptoms. Eventually, I found myself wanting to eat real food again (avocados, eggs, salad, etc..) So, I find myself sometimes doing Soylent while I'm at work, and having a "real dinner", and eating solid food on the weekends. It's working out pretty well for me and made Keto a lot easier in the beginning.

Regarding the HUGE Initial Investment for ingredients:
I tend to go extreme and spent about $400 to get all the bulk items up front. I would NOT recommend this - Yes, you will save some money buying larger quantities, but there is a good chance you'll end up deciding that you don't like something, and will want to remove it from the formula. Then you're left with an expensive, worthless, 25lbs bag of coconut flour. I strongly recommend buying small quantities of each ingredient first. Once you've settled on your formula, then go ahead and do bulk purchases.

You'll need a food scale, preferably one that measures in 0.1g increments to measure the ingredients accurately. I tried 3 from Amazon before settling on this one (it was large enough to work with various containers, and seemed more accurate than others I tried):
http://www.amazon.com/gp/product/B001RF3XJ2/ref=oh_details_o06_s00_i00?ie=UTF8&psc=1

Hey a fellow vegetarian Indian! I've been on this diet for over 8 months now and it's definitely possible, although not eating eggs will make it a tad harder. Below are some things (sans eggs) that I eat regularly. Note that this is a little heavy on carbs for a strict keto diet since will end up eating between 30-40g of carbs per day. The daily limit to keep you in ketosis varies from person to person. This worked for me. I don't calorie count since it's too much of a hassle for me. So you might want to tailor this plan based on your needs. I've changed parts of this diet since I started working at a new place where I can get cafeteria food.

Breakfast: Bullet proof coffee. It's simple, fast, keeps you satiated and is heavy on fat. After having this, the rest of your meals only need to be low carb, with good amounts of protien and fat.

Other meal ideas:

• Low carb tortillas are your friend! I used to eat [Josep's low carb tortillas] (https://www.josephsbakery.com/shop/flax-oat-bran-and-whole-wheat/flax-oat-bran-and-whole-wheat-flour-tortilla.html). These tortillas tasted very similar to wheat rotis. Yes, they are 5g net carb per tortilla, and I used to have 4 daily (2 lunch, 2 dinner). As I said, this plan is a little high on carbs.
  
  
• What's roti without a good serving of butter on it, eh? Smother your roti until it drips with butter!
  
  
• Now that you have your roti, we can make some sabjis to go with it! Vegetables you can use are spinach, mushrooms, cauliflower, cabbage, eggplant, cucumbers, bell peppers (capsicum), turnips (strict ketoers might disagree) and okra (lady's finger). Throw in an occasional tomato and onion. Now you have an entire array of subji ideas open to you. Palak paneer, gobi masala, baigan ka bartha, cabbage kuruma ... well you get the idea. You can add cream cheese to your gravy curries to make it thicker and add more fat. I used shredded coconut in the kuruma in order to add more fat. Paneer is also a great addition, although I rarely had it. Check the nutrition info for all ingredients and use your best judgement.
  
  
• But you can't have roti without some good dal, can you? [Black soy beans] (http://www.amazon.com/Eden-Organic-Black-Beans-15-Ounce/dp/B000GZS9Q6/ref=sr_1_1?s=grocery&ie=UTF8&qid=1405884105&sr=1-1&keywords=black+soybeans) to the rescue! Unlike other beans and lentils, Black soy beans are low on carb and high on protein. Hello Roti and Rajma! Cheese on Rajma is also great!
  
  
• You can also explore vegan meat options such as veggie sausages and patties. Steam a bag of frozen brocolli/cauliflower, top it with cheese and add a vegan sausage for a quick, lazy meal! Froze vegetables plus eggs gives you even more options (should you consider eating eggs).
  
  Hope this plan gives you a starting point. Believe me when I say this diet works! You feel much better after cutting out the carbs, especially after being on a carb heavy diet such as a vegetarian Indian diet. Good luck!

As someone who has gone through a year of professional therapy for disordered eating, I'd encourage you to seek a professionally registered dietician. I was nervous about the cost, but called around, and found a phenomenal woman who uses a sliding scale based on income.

Secondly, I would use a handwritten journal to jot down your feelings during the craving, how hungry you actually are (using a hunger scale like this), and then decide on what to do with that feeling. For example, I would have a journal entry something like this:

• 11:20 AM; craving something sweet; hunger scale: 5 - not hungry; feeling lonely, PMSing, etc. Course of Action: Walked dog for 45 minutes, drank 30 ounces of water, decided to sew after.
  
  I also use the H-A-L-T method...something that a lot of addicts of all sorts use. It stands for Hungry-Angry-Lonely-Tired, and is a self- care tool. When I reach for food out of emotional needs/boredom, I ask myself, "What do I need in this moment? Am I actually hungry? Am I angry? Am I lonely/frustrated/bored? Am I tired?" Processing the emotions behind the eating, and identifying what you truly need in that moment are the keys here, not just replacing the snacking with something "keto-friendly." Emotional eating can be stemmed to a lack of social interaction, community, creative outlets, etc. I've also heard people using the BORED acronym when they're bored, and reach for food. BORED stands for Been Creative? Outside Play? Read a Book? Exercised 20 minutes? Do something helpful (for yourself, or others)?
  
  In addition, I highly recommend Charles Duhhig's The Power of Habit: Why We Do What We Do in Life and Business - it's a phenomenal read about habits, how we build them, types of habits, and how to rewire habits.
  
  I'm happy to answer any questions, or concerns you may have.

lots of good info in that for those who say veggie keto isn't possible!

one thing i should mention though is that it looks like you don't use a food diary and this is something i recommend everybody to use for at least the first 2 weeks to get the hang of what to eat and how much of certain foods/macronutrients you can eat.

for example, it seems based on the example of your breakfast/lunch/dinner, you aren't getting enough protein and your fats may range on the high side. you can totally still lose weight like this, but you may be unknowingly sacrificing a lot of muscle along the way. i know the maxim of r/keto is high fats, moderate protein, low carb but the truth of the matter is the more fats you take in, the higher your calorie intake is and thus, slower weight loss. the best way too look at keto for me is to aim for 20 carbs or less, get your minimum protein amount to avoid muscle loss to (LBM in kg*1.5) which in my case is 120g protein and as low as fats as you can manage. for me, that would be 71g fat if i want 1200 calories a day. if i'm being particularly weak-willed that day, i'll up the fats to 104g fat and that's my absolute max because then i'll hit 1500 calories.

now you might look at this and say, wait a sec, don't you have high protein, moderate fat and low carb? that was my first thought when i was figuring out my diet but then i read a little closer and realized you need to base your diet on energy (read: calories) from these macronutrients. for example, each gram of fat is 9 calories. each gram of protein is 4 calories. using the above info, 120g protein is 480 calories and 71g fat is 639 calories (or 104g fat is 936 calories). based on calories, your fat content is much higher than your protein.


also, remember that r/keto can get away with constantly suggesting to raise the amount of fat in your diet because their main sources of protein are meats that are much lower in fats than your vegetarian counterparts. we don't have the luxury. the more protein we consume, we inadvertantly consume more fats. we vegetarians can't do this and need to watch our intake of avocados, sour cream, butter, etc...

sorry op, i got a little side-tracked in the middle of this comment and felt that the vegketo community might need some more clarification on certain things so i kept on writing. anyway, a lot of info in your guide is still pretty good! here's one more suggestion for people who don't know much about vitamins. even if you're not on keto, you should be taking a good multi (unless your diet is very balanced, and even then, i'd be skeptical!) these are by far the best ones i've ever had, and i've taken dozens of different brands. i've done some extreme manual labor in my day too and i definitely noticed the difference if i had one of these or not. regular multivitamins for meat eaters don't compare to this one for vegos.

I'm glad I could help! That's a great little recipe you posted, I have never tried it with wheat flour, so I might have to give it a shot.

This is the stuff I usually use: Amazon Link

This is the stuff that is most common and at just about every walmartAmazon Link

Its getting to be summer, so one thing you can do is actually grill this stuff on aluminium foil. If you marinade it for a bit its just fantastic on burgers.

I use this for the buns by the way, and its awesome: http://www.food.com/recipe/carb-free-cloud-bread-411501

Lasagna is great, also recommend it. Chopped broccoli or Morning Grillers burgers make a good meat substitution in the sauce. Just got this a month ago and it makes zucchini into spaghetti. So yummy!!

My other go to is tofu taco salad. Crumble and pan fry tofu in taco seasoning and a little water. I keep this in the fridge and reheat when ready to eat. Plate of lettuce topped with sour cream, salsa and mexican cheese then top with heated taco tofu.

Sorry no slow cooker ideas here.
Cheers!

I can help with the crunch! Here's the recipe for almond crackers from Rose Elliot's The Vegetarian Low-Carb Diet (which I've found fairly useful):


>100g/3 1/2 oz) finely ground almonds
>
>1/2 teaspoon garlic salt
>
>1/2 teaspoon "Italian" herb mix
>
>1/4 teaspoon chilli powder
>
>Freshly ground black pepper, to taste
>
>4-6 teaspoons water
>
>(Makes about 24 crackers, 8.5g carbs and 21g protein for the entire quantity)
>
>1. Preheat oven to 180C/350F.
>2. Cut a piece of non-stick paper to line a large baking sheet and then cut another piece the same size. Set paper aside while placing baking sheet in the oven to heat up.
>3. Put the ground almonds into a bowl with the salt, herbs, chilli powder and ground pepper, and mix. Add 4 teaspoons of cold water and mix to a dough - add more water if necessary, but be careful not to make it too wet.
>4. Form the dough into a rectangular shape and place in the centre of one of the sheets of paper. Put the second piece of paper on top and roll the dough through the paper. Make it as thin as you can, and keep the edges even as possible.
>5. Remove the top piece of paper and score the dough with a knife to make about 24 crackers. Put the paper of scored crackers onto the preheated baking sheet and bake for 7-9 minutes, untiol they are golden-brown and crisp. Look at them after 5-7 minutes. If the crackers at the edges are browning, lift them off with a spatula and transfer to a wire rack. Put the rest back in the oven for a few more minutes, but watch them carefully, as they burn easily.
>6. You can cool them on the tray or lift them off onto a wire rack. When they are completely cool, store them in an airtight container to keep crisp.

I don't know how popular the flavor 'salt and vinegar' is around here, but I'm wild about it, and have been in love with these Blue Diamond 'Bold' flavors.

Sooo satisfying and tasty!!

> 0.8 grams of protein per pound of lean bodyweight should suffice

I agree, I've seen this number in plenty of places. Just wondering why multiple servings of protein powder instead of whole foods, I guess? I tend to limit my intake to one serving a day, but at the end of the day that's personal preference. Again, nuts, eggs, tofu, meat replacements are other good sources.

>Problem with beans, black soybeans or otherwise, is that they're way too high in carbs - otherwise, I would love to.

Black soy beans only have 1 gram net carb. They're great for veggie keto. https://www.amazon.com/dp/B000GZS9Q6/ref=cm_sw_r_other_apa_HcmZxb4MVJ9T3

>Also, could you expand on why evening is a "weird place" for it?

Re: bulletproof coffee. I've been doing IF as well, I definitely get not drinking it in the morning. Usually people use bullet proof coffee as a tool to stave off hunger for a long time. It seems like a weird place to use those calories, since you'll likely be eating a large meal soon after. Why not include real food for those calories? I think that's why it feels strange. Maybe a fat bomb after dinner? Or some extra cheese with all that veg?

If you still want to do a bulletproof coffee, maybe after lunch to get you to dinner?

>I've never heard that yogurt is something to worry about and now I've heard it twice.

It IS only 7 grams of carbs, but straight from sugar. That is pretty indulgent, considering it's nearly half your carbs for the day. Also having something with that much sugar can cause more sugar cravings and more hunger, which is worse (in my experience) earlier in the day. Maybe try cottage cheese instead?

Peach flavored SF jello is quite tasty.

Reading your post made me go on a hunt for mango extract (not something I typically crave) and I found this. Perhaps you could use it with whipped cream or unflavored gelatin and use it curb cravings?

I love making a coconut pudding by mixing unflavored gelatin with coconut milk; I imagine it would taste great with mango extract. (This is assuming you eat gelatin.)

You should also join us over at /r/xxketo :)

Following the recipe above, without any toppings, each serving costs me about $1.45 - which for a lunch I do not think is bad at all. With two tablespoons of Peanut Butter as a topping, which is what I have been doing, it ups the cost to about $1.75 a meal. - but yes 75% of that cost is the hemp seeds

​

• $0.10 in coconut milk (for 1/3 a cup of coconut milk)
  
• $1.12 in hemp hearts (1/4 a cup of hemp hearts)
  
• $0.04 in chia seeds (1/2 tablespoon of chia seeds)
  
• $0.06 in Swerve (1 teaspoon of swerve)
  
• $0.07 in Vanilla (1/4 teaspoon of vanilla)
  
  ​
  
  
• $0.29 in peanut butter (two tablespoons)
  
  ​
  
  updated to include specific measurements I use for each serving as opposed to the whole recipe which is how I determined the cost.

Black soy beans can be used in place of black beans anywhere you like. They are the only keto-friendly bean that I know of. (An equivalent amount of black beans would have 24g net carbs.) Put them in some keto-friendly chili with beefy crumble to up the protein, eat them with tofu/eggs in a scramble, make a Mexican-inspired bean dip out of them and eat with veggies or cheese chips... Tons of options for them! :)

I always got this brand, and I found it at health food stores as well as big chain grocery stores that have a decent natural foods selection.

I've been a vegetarian Keto member for over a year. Its not fun, but can be done. I supplement with a protein drink. Here is the mix drink I have all the time:

• 3 scoops of Optimum Nutrition On Protein Energy Supplement, Mocha Cappuccino
  
  
• a little almond milk - toasted coconut if you can find it.
  
  
• large (k-cup) cup of coffee
  
  Tastes amazing.

FWIW, Labdoor ranked Garden of Life Vegan Protein Powder pretty high quality and good value.

You can add some soybeans to your diet perhaps! They taste awesome in taco, salad, chilli etc
Here is the amazon link: https://www.amazon.com/Eden-Organic-Black-Beans-15-Ounce/dp/B000GZS9Q6?th=1
and try Isopure Zero carb for smoothies and waffles. I made zero carb cookies with Isopure which had 11 protein and 57 Kcal!

I am very new to keto but this book has been helpful: https://www.amazon.com/Ketotarian-Mostly-Plant-Based-Cravings-Inflammation-ebook/dp/B079KTQFN2/ref=sr_1_3?keywords=ketotarian&qid=1557098214&s=gateway&sr=8-3

https://www.amazon.com/Keto-Vegan-Plant-Based-Ketogenic-Recipe-Only-ebook/dp/B07MF34T7R/ref=sr_1_4?s=digital-text&ie=UTF8&qid=1549982121&sr=1-4&keywords=lydia+miller


Here you go :)