Low Carb Vegetarian

Low Carb Vegetarian


Low Carb Vegetarian

Low Carb Vegetarian - Prosper Diet Program

Table of Contents

1. Introduction
2. How to Eat Low-Carb as a Vegetarian or Vegan
3. Why Low-Carb?
4. Low-Carb Friendly Plant Foods (For Both Vegetarians and Vegans)
        4.1. Vegetables
        4.2. Fruit
        4.3. Fatty fruits
        4.4. Nuts and seeds
        4.5. Soy
        4.6. Legumes
        4.7. Healthy fats
        4.8. Chia seeds
        4.9. Dark chocolate
5. How Many Carbs Should You Eat?
6. A Low-Carb Vegetarian Sample Menu
        6.1. Monday
        6.2. Tuesday
        6.3. Wednesday
        6.4. Thursday
        6.5. Friday
        6.6. Saturday
        6.7. Sunday
7. Message to be taken home (Conclusion)


Human bodies need various nutrients to stay fit. Being vegetarian is good, but you need to balance the vitamins and nutrients skillfully. The only thing that should come in your mind is the balance of carbs.

Carbs are a great source of energy and that is the only reason to consume carbs in proper proportion. Excess of carbs in a vegetarian diet will trigger fat production in the human body. Carbs alter sugar which in turn changes into fat and this creates a problem if the quantity of conversion is in excess.

Some foods are rich in carbohydrates like rice, potato, and grains, so if you have plans to low down on carb intake, you should minimize the consumption of such foods. It is also not advisable to completely cut these foods from your diet as they are a good source of carbs. Efforts should be done to curtail the consumption of these food products.

Carbs are also present in flour which also includes whole wheat flour. You should avoid or minimize eating bread if you are serious about the proper carbs intake. Make sure, that the source of your carbs is appropriate to control the suitable consumption of carbs. Stay away from white bread and eat whole grain bread to compensate for the carb requirement of the body.

Being vegetarian is good, but you have to give up a lot of things during the process. The diet should include a lot of fresh and green vegetables.

The selection of oils for preparing the food should also be taken into account. If you are using olive oil you must use the proper quantity to reach the required level of carb. Also, consider steaming and grilling of oil to ensure low carb intake. You have the natural vitamins in green and leafy vegetables. Don’t consume carbohydrates that will make you gain weight.

Different people have different reasons for changing their lifestyle to a vegetarian one. The most basic reason is losing extra weight. Some people also are really concerned about the killing of various animals. A well-balanced diet is the most important criterion behind a vegetarian lifestyle. An excess amount of carbohydrates can change into sugar which can gradually lead to gaining extra weight.

Before you follow a vegetarian diet that is also low in carbohydrate content, you must be very careful in finding the exact amount of carbohydrates present in your diet. If the amount of carbs is very low, then it may affect your body and most importantly your health. The most important part of a healthy diet is nutrition.

Reducing carbohydrate intake isn't difficult.

Simply replace the sugars and starches in your diet with vegetables, meat, fish, eggs, nuts, and fats to achieve a healthier diet.

That is, unless you don't eat meat.

As a result, vegetarians should avoid conventional low-carb diets, which are heavily reliant on meat.

As a matter of fact, this isn't always the case.

A low-carb diet is suitable for everyone, including vegetarians and vegans.

This article will show you how.

Why Low-Carb?

23 studies conducted in the past 12 years indicate that low-carb diets can help you lose weight (without calorie counting).

They can significantly reduce appetite, causing you to eat fewer calories without even realizing it.

The benefits of a low-carbohydrate diet extend beyond weight loss.

Additionally, they tend to lower triglycerides and raise HDL (the "good") cholesterol. Blood pressure and blood sugar levels tend to be lowered as well by using these products.

Obesity, metabolic syndrome, type 2 diabetes, and certain neurological disorders can all benefit from low-carb diets, even though they are not necessary for everyone.

It is also possible to have a healthy vegan diet that is low in carbs. As well as being healthier than a low-fat vegetarian diet and a regular low-fat diet, eco-atkins is vegan.

Low-Carb Friendly Plant Foods (For Both Vegetarians and Vegans)

There are many low-carb plant foods available.

Many of these foods are high in protein and fat as well, making them excellent sources of energy.

#1 Vegetables 

Many vegetables are low in carbs. This includes tomatoes, onions, cauliflower, eggplant, bell peppers, broccoli, and Brussels sprouts.

#2 Fruits

Berries like strawberries and blueberries can be eaten on a low-carb diet. Depending on how many carbs you want to eat, other fruits may be acceptable as well.

#3 Fatty fruits

Avocados and olives are incredibly healthy. They are low in carbs but high in fat.

#4 Nuts and seeds

Nuts and seeds are low in carbs, but high in protein and fat. This includes almonds, walnuts, macadamia nuts, peanuts and pumpkin seeds.

#5 Soy

Foods like tofu and tempeh are high in protein and fat, but low in carbs. This makes them acceptable on a low-carb vegetarian/vegan diet.

#6 Legumes

Some legumes, including green beans, chick peas and others.

#7 Healthy fats

Extra virgin olive oil, avocado oil and coconut oil.

#8 Chia seeds

Most of the carbs in chia seeds are fiber, so almost all of the usable calories in them come from protein and fat.

#9 Dark chocolate

If you choose dark chocolate with a high (70-85%+) cocoa content, then it will be low in carbs but high in fat.

How Many Carbs Should You Eat?

Low-carbohydrate diets are not defined in stone.

Try different carbohydrate intakes to find the one that best suits your needs and preferences.

Having said that, these guidelines are reasonable in nature.
  1. 100-150 grams per day: This is a decent maintenance range, and is good for people who exercise a lot.
  2. 50-100 grams per day: This should lead to automatic weight loss, and is a good maintenance range for people who don’t exercise that much.
  3. 20-50 grams per day: With a carb intake this low, you should lose weight quickly without experiencing much hunger. This carb range should put you into ketosis.
Vegans, on the other hand, would be unable to maintain a diet in the lowest range. Vegans would benefit from the 100-150 gram range.

For at least a few days/weeks, you should use a nutrition tracker (like Cron-o-meter) to fine-tune your carbohydrate intake and ensure that you get enough protein and fat.

A Low-Carb Vegetarian Sample Menu

It's not vegan, but it's low in carbs.

This can be customized to meet your individual needs and preferences.

Prosper Diet Program

#1 Monday

- Breakfast: Eggs and vegetables, fried in olive oil.
- Lunch: Four bean salad with olive oil, and a handful of nuts.
- Dinner: Cheesy cauliflower bake (gratin) with broccoli and tofu.

#2 Tuesday

- Breakfast: Full-fat yogurt and berries.
- Lunch: Leftover cauliflower bake from the night before.
- Dinner: Grilled portabello mushrooms, with buttered vegetables and avocado.

#3 Wednesday

- Breakfast: Smoothie with coconut milk and blueberries.
- Lunch: Carrot and cucumber sticks with hummus dip, and a handful of nuts.
- Dinner: Tempeh stir fry, with cashew nuts and veggies.

#4 Thursday

- Breakfast: Omelet with vegetables, fried in olive oil.
- Lunch: Leftover stir fry from dinner the night before.
- Dinner: Chilli beans with sour cream, cheese, and salsa.

#5 Friday

- Breakfast: Full-fat yogurt and berries.
- Lunch: Leafy greens and hard-boiled eggs with some olive oil and a handful of nuts.
- Dinner: Feta cheese salad with pumpkin seeds and macadamia nuts, drizzled with olive oil.

#6 Saturday

- Breakfast: Fried eggs with baked beans and avocado.
- Lunch: Carrot and cucumber sticks with hummus dip, and a handful of nuts.
- Dinner: Eggplant moussaka.

#7 Sunday

Breakfast: Strawberry smoothie with full-fat yogurt and nuts.
- Lunch: Leftover moussaka from the night before.
- Dinner: Asparagus, spinach, and feta quiche (with or without egg).

On top of that, the internet is awash with free recipes. In Google, try typing in "low carb vegetarian recipes" or "low carb vegan recipes."

Low-carb and plant-based eating cookbooks are also available.

Message to be taken home

You can find a variety of plant foods with low carbohydrate content, but high fat and protein content.

Anyone can benefit from a low-carb diet, regardless of whether they consume meat.

If you really looking for something simple and better to lose weight faster — Smoothie Diet or Fat Belly Tonic or more fitness guide

Continue Reading —  Vegetarian Cooking for Everyone

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