– Cutting back on carbsis not overly complicated.
– You just replace the sugarsand starches in your diet with vegetables, meat,fish, eggs, nuts, and fats.
Seems pretty straight-forward,unless you don't eat meat.
In this video, we're looking at how to follow a low-carbdiet as a vegetarian.
Low-carb diets have emergedas a useful eating pattern for those who have notmanaged to lose weight following a low-fat eating pattern, or those who have struggled to manage their metabolic health conditions such as type two diabetes.
It's important toexperiment and figure out a way to match your carb intake to your own goals and preferences.
That being said, theseguidelines are reasonable.
100 to 150 grams per day isa decent maintenance range, and is good for people who are active.
50 to 100 grams of carbs per day is useful for weight-loss and is a solid maintenance range for people who don't exercise that much.
Now, conventional low-carbdiets rely heavily on meat, which of course makes ittricky for vegetarians, but this doesn't have to be the case.
Eggs and dairy productswithout added sugar, such as plain yogurt and cheese, are low in carbs, buthigh in protein and fat, so for vegetarians, they areperfect for a low-carb diet.
These foods are also rich in vitamin B12, which is not found in plant foods.
Vegetarians can get all theB12 they need from these foods whereas vegans need to supplement.
The other specific problem for vegetarians who wanna eat low-carb is that all plant foods are naturally high-carb.
But there's actuallya lot of plant sources that are low in carbohydrate, and some of them are evenhigh in protein and fat.
Many vegetables are low in carbs.
This includes tomatoes,onions, cauliflower, eggplant, bell peppers,broccoli, and brussels sprouts.
Berries like strawberries and blueberries can be eaten on a low-carb diet.
Depending on how many carbs you wanna eat, other fruits may be acceptable as well.
Avocados and olives are lowin carbs, but high in fat.
Nuts and seeds, and soyfoods, are low in carbs, but high in protein and fat, which makes themincredibly important here.
Things like almonds, walnuts, macadamias, pumpkin seeds, chia seeds,and tofu and tempeh.
Some legumes are quite low in carbs, including green beans,peanuts, and chickpeas.
Fats and oils of coursedon't contain any carbs, and even dark chocolate is low in carbs if the cocoa content isaround 70 percent or more.
So lets look at a sample two-day menu for a vegetarian that is low in carbs.
Of course you can adapt this to suit your personal preferences.
For day one at breakfast will be fried eggs with baked beans and avocado.
Lunch could be carrot and cucumber sticks with a hummus dip and acouple handfuls of nuts, and dinner could be an eggplant moussaka.
On day two breakfast, you could have full-fat yogurt with berries.
At lunch you could havethe leftover moussaka from the night before, and dinner could bespinach and feta quiche.
Now for more ideas, there's loads of free recipes available online.
The best place to start is an article that we wrote about thistopic on Authority Nutrition, and you could either clickthe YouTube card that appears, or follow the link inthe video subscription.
As you can see, there aremany delicious plant foods that are low in carb, and oftenhigh in fat and/or protein.
So clearly you don'tneed to be a meat-eater to follow this kind of eating pattern.
If you are a vegan, on the other hand, it become quite difficult,and realistically, you'll only get your carb intake down to about 150 grams per day at best.
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