(Part 2) Top 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

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

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.

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 :)

I try to get the peanut butters with the shortest ingredient list possible. I tend to buy smucker's or costco's organic (trader joe's occasionally) because they just contain salt and peanuts. I bought one of these. It fits the smuckers jar perfectly and helps keep everything homogenous. I wouldn't worry too much about the macros though, just keep the portion size down.

I found the one that I have had for about a decade now....here it is on Amazon. Pretty pricey there, but this is the exact model that has worked well for me:
https://www.amazon.com/Gourmet-Tofu-Press-Marinating-Dish/dp/B002QO5LY8

DERMAREST PSORIASIS SHAMP/COND works great for hair.

I'm not sure if you would rather have just the moisturizer if your bald, i've never used that version.

Better yet replace the oil with ghee (clarified butter). It is certainly a more authentic ingredient.

Also, I don't see any point in skimping on garam masala. Your recipe calls for 0.5 tsp for 5 servings, which is ~0.1 carb per serving. Likewise with ginger and garlic. These are the sources of much of your flavor, and their carb counts are not significant in the total.

It's a vegan keto book but I'd recommend [Liz MacDowells's Vegan Keto] (https://www.amazon.co.uk/gp/product/1628603143/ref=ppx_yo_dt_b_asin_image_o09_s00?ie=UTF8&psc=1). You can substitute non vegan ingredients such as eggs for flax eggs.

If it helps, I mix tri-salts with cocoa powder, coconut oil, butter, and sweetener for a salted chocolate fat bomb to get my electrolytes—it really helps with keto flu! Plus, it's almost like eating real chocolate...

I use this stuff for veggie broth:
Amazon.com - Osem Consomme Soup Parve


My main go-to soup is a Southwest-ish black soy bean soup:

• 1 small onion, chopped
  
  
• 2 cloves of garlic
  
  
• 1-2 TBS of the OSEM broth powder
  
  
• 1 can of rotel tomatoes ( which have a small amount of carbs, but as the soup makes several servings, it's not a big deal )
  
  
• 1 cup black soy beans
  
  
• 4-5 small shredded radishes
  
  
• 1/2 cup sour cream
  
  
• A handful of cheddar
  
  
• As much hot sauce as suits your palette
  
  
  Sautee the onions/garlic until the onions become clear, then dump everything else in. Add more water as needed. Takes about 20 minutes for the flavors to mingle. Garnish with more cheese, black olives, and green onion.
  
  
  Also, if you live near a Vietnamese market, you can often find vegetarian pho bouillon cubes. Add some mung beans, cilantro, and mock duck, and you've got yourself a pretty mean soup.

I ordered 16 of these just in case.

It should last a while.

Ive been using this for years. Less than 1 carb. Unflavored. So I make shakes with chia seeds and ground flax, peanut butter and unsweetened almond milk. Add in some fruity or kale and you are set

Now sports Whey protein isolate

I really like the Finaflex Keto Hydrate for specifically a hydration and electrolyte supplement (keto sports drink powder). I also take Pure Encapsulations O.N.E. multi-vitamin and Life Extension magnesium for additional supplementation daily. Though I do not love to drink bottled water (plastic packaging, unethical sourcing, etc.) if I have to I always make sure I get ones with added electrolytes like SmartWater.

Not that it is particularly bursting with specifically potassium (2% DRV) and magnesium (6% DRV), I also drink a Garden of Life Raw Meal Replacement Shake (chocolate if that matters) with my lunch every day. It is vegan with one net carb and loaded with a lot of other vitamins and minerals. I mix it with coconut milk and add some MCT powder to it to beef up the fat content and make it creamier. It could just be placebo, but I always feel more craving-y and lacking in luster on days I skip my shake.

The protein powder I use is http://www.amazon.com/Natures-Best-Isopure-Strawberries-3-Pounds/dp/B000E8ZJH2/ref=sr_1_1?ie=UTF8&qid=1420551597&sr=8-1&keywords=isopure+strawberry which is 0 carbs.

High sources of protein I keep around are cottage cheese, hard boiled eggs, & peanut butter.

When I have really felt the keto flu, I have taken Nuun electrolyte tablets which work well for me. I take the original ones which are <1g carbs per tablet (the newer ones are 4 g carbs per tablet and use Stevia instead of artificial sweeteners, and are certfied vegan). I don't take these everyday, only when I fail to consume enough electrolytes in my diet and start to really feel the effects.