As soon as the low carbohydrate, high protein diet showed up, new low carb diet for vegetarians was eagerly awaited. A Low-Carb diet usually means the increased consumption of protein which mostly means meat. Normally it shouldn’t be a problem for the average person but what if you’re a vegetarian? How can you reap the benefits of the Low-Carb diet and still remain healthy?
First we should analyze the Low-Carb diet. What is it? A low-carb diet consists of minor diet modifications that increase your metabolism and melt away the fat. To understand this we need to understand the body’s fuel consumption. The body uses glycogen stored in the muscles as an immediate source of energy. After the Glycogen stores run low it burns simple carbohydrates, as in potatoes, raw sugars and bleached flours, first. When the simple carbohydrates run out what comes next? That’s right, fat. Diet experts advised us to start out at 20g of Carbohydrates a day. But the Carbs, if you will, were complex and full of nutrients. Sugar, bread, and starchy vegetables are the main culprits harboring empty carbs. Shifting one’s eating habits is a tough thing to do. 20 grams of Carbohydrates can add up quickly. One cup of cooked veggies and two cups of salad or three cups of salad are recommended vegetable limits. The rest is limited to protein. So if you don’t eat meat, then how do you eat so little and still function? We must find a way to work the protein into these diets for vegetarians. How do we create a low carb diet for vegetarians?
Another diet with similar philosophy called The Zone calls for a specific balanced ratio between proteins, fats and carbohydrates. Changing the diet for vegetarians means getting more protein and changing the amount and kinds of carbohydrates consumed. It drops sugary carbohydrates such as breakfast bars, pop-tarts, candies, desserts, and sodas from our diets. Reducing starchy carbs such as breads, potatoes, cereals, pastas, muffins, bagels, and popcorn, and some high carb fruits is a must.
You’ll notice most of these foods make up the normal diet for vegetarians. By taking the normal low carb (meaty) protein recipes and adding in meatless substitutes. Substitutes should contain the right lean, low in fat protein and the right plant-based monounsaturated oil amounts of such as nut butters, nuts, avocado and olives.
Even Vegans can enjoy a diet similar to the low carb diet for vegetarians. There are Vegan-friendly substitutes out there. Tofu, tempeh, soy-based meat replacements and soy protein powder suffice just as well in the place of animal proteins.
The low carb diet is changing the face of the way we eat. It has redefined our food pyramids and saved many people from Obesity related diseases. Now with a few tweaks to the original animal protein based low carb eating, Vegetarians (and Vegans) can enjoy this new lifestyle as well.