Lisa Danielson - Keto for Vegetarians: Lose Weight and Improve Health on a Plant-Based Ketogenic Diet

Copyright 2020 by Rockridge Press, Emeryville, California No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608. Limit of Liability/Disclaimer of Warranty: The Publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the Publisher is not engaged in rendering medical, legal, or other professional advice or services.

If professional assistance is required, the services of a competent professional person should be sought. Neither the Publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization, or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the Publisher endorses the information the individual, organization, or website may provide or recommendations they/it may make. Further, readers should be aware that websites listed in this work may have changed or disappeared between when this work was written and when it is read. For general information on our other products and services or to obtain technical support, please contact our Customer Care Department within the United States at (866) 744-2665, or outside the United States at (510) 253-0500. Rockridge Press publishes its books in a variety of electronic and print formats.

Some content that appears in print may not be available in electronic books, and vice versa. TRADEMARKS: Rockridge Press and the Rockridge Press logo are trademarks or registered trademarks of Callisto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book. Interior and Designer: Michael Cook Art Producer: Karen Williams Editor: Justin Hartung Production Editor: Jenna Dutton Photography 2020 Laura Flippen.

Food styling by Cole Church. courtesy of Maggie Yahvah Photography. . Photography by: Laura Flippen ISBN: Print 978-1-64152-550-3 | eBook 978-1-64152-551-0 R0 To all the people out there taking charge of their health one vegetable at a time. CONTENTS F or the past few years, the ketogenic diet has been all the rage. As a nutritionist, I hear questions all the time about what exactly this diet is. Some wonder if it is simply a new version of the Atkins diet, or perhaps the popular low-carb diet that was around in the early 1990s.

It is neither of those, but it is another tool for people to lose weight, feel better, and have more energy. Most keto diets feature meat as the main component of each meal. And that is fine for people who eat meat. But what if you want to try a ketogenic diet and you dont eat meat, or youve decided to stop eating meat? This book is for you. Because the recipes focus mainly on fat with a side of protein, meat becomes unnecessary. I have roughly 31 years of a vegetarian lifestyle under my belt.

At a young age, I knew meat wasnt for me. Naturally, my mom thought it was just a phase, but after a few years, it became more of a reality. Our meat-and-potatoes family had a little less meat here and there, and ordering out at burger joints became difficult (this was the mid-eighties and veggie burgers were nonexistent). In my early twenties, I met the man of my dreams and settled into married life. During the course of my first pregnancy I gained 80 pounds, and even though I gave birth to a beautiful eight-pound baby boy, I had quite a bit of weight to lose. I learned that complete nutrition for a vegetarian was a bit different from what I had previously thought.

Over the next two years, I lost 60 pounds. Sixteen years (and three more babies) later, I have maintained that weight loss while still enjoying the foods I love and without having to eat meat. Because I am a weight-loss coach, the ketogenic diet intrigued me. The science behind it is compelling, as was watching the transformation of my clients. Four to six weeks into their keto diets, I would hear the same thing: Im sick of eating so much meat. Traditional keto uses the fattiest meatsbeef, bacon, sausage, etc.in order to hit those fat macros.

But those meats tend to be the ones that some people dont enjoy as much as they enjoy chicken or turkey; therefore, their meals got boring... really fast. I needed to help find them more keto options with less meat. There are many healthy vegetarian fat sources available that can be added to any plant-based meal. Avocado, seeds, coconut, olive oil, cheese, and nuts are all solid options. Our bodies are much more adaptable to plant-based fats than animal fats.

We are able to process them more quickly and more efficiently, allowing for maximum blood flow, which aids in our recovery, endurance, and overall health. Being a vegetarian isnt without its challenges. Options when eating out can be limited, but the good news is that most restaurants realize that not everyone wants to eat meat at every single meal. Interestingly, most of my female clients say that they would be happy never eating meat again. Is this diet right for you? People who struggle with inflammation, autoimmune diseases, or adrenal fatigue have experienced wonderful benefits from eating a vegetarian ketogenic diet, as have those who simply want to lose weight, have more energy, and see fast results. If youre holding this book in your hands, youve likely already heard about the ketogenic diet, which has reached new heights of popularity in recent years. If youre holding this book in your hands, youve likely already heard about the ketogenic diet, which has reached new heights of popularity in recent years.

Youve probably also heard about how the classic version of this diet entails eating large amounts of meat. So, you might have been wondering if theres a version of the keto diet that will work for vegetarians. Good news: You can enjoy all the benefits of the diet and still eat vegetarianno meat necessary. This book will show you how. In this first chapter, youll get an overview of the ketogenic diet, youll learn about macros and the importance of counting them in order to stay in ketosis (more about that later), and youll understand how to become keto-adapted as a vegetarian eater. Youll also learn more about the diets many benefits, including its anti-inflammatory properties.