Low carb diets are often considered very important and essential for weight loss. However, when we think of low carb diets, we always think about food items like chicken breast, bacon and steak. Though many people may not be aware, it is possible to go in for low carb diets with as little as 150 g of food items. This certainly will help you to follow a perfectly healthy and nutritious vegetarian diet.
Low Carb Vegetarian Diet For Weight Loss
However, there is no doubt that low carb diets certainly can play a big role in helping people to lose weight the normal and traditional way. But it is important that you monitor your calories carefully and keep it less the amount of calories that you burn each day.
See also: Best Low Carb Vegetarian Foods!
There are quite a few studies to show that a well chose vegetarian low carb diet can be a healthy alternative to lose weight. When these diets are well selected and well thought out, they can help in lowering the body mass index as per the American Diabetic Association. This has been the result of following on the low-carb diet pattern of more than 120,000 people for over a period of 20 years.
The results indicate that those who have gone in for low carb vegetarian diet instead of protein that is meat based had lower instances of cardiovascular diseases and also lower incidences of death. Those who have done away with animal protein had reduced intake of saturated fat which when taken in excess can increase the risk of heart disease.
It is however, important to keep in mind that when you go in for a low carb vegetarian diet, you tend to increase the consumption of protein and fat. While non vegetarian items like beef, fish and common low carb diets, when it comes to non vegetarian low carb diets, it usually consists of food items such as nuts, hemp, tofu, beans and hemp.
There are many people who also include some dairy and egg products as low carb and protein-rich vegetarian diets. A number of vegetables like greens which are dark and leafy, cauliflower, mushrooms, zucchini, radish and tomatoes are also classified as low carb food items.
Certain times of low carb vegetarian diets could also include bread, pasta, whole grains, and some types of fruits and sweets. Olive oil, nuts and seeds and avacados are considered good and healthy low-carb vegetarian oils.
Calories and Carbs
A well planned low carb vegetarian diet having a calorie count of 1200 to 1800 should be quite helpful in managing weight in a positive manner. However, the exact calories that you should stick to, depend on your gender, size and activity level.
Men should restrict to around 1500 calories per day, while women should never go beyond 1200 calories if you are serious about reducing weight.
An ideal low carb vegetarian diet should contain around 50 to 150 grams of carbohydrates each day which roughly translates to around 13 to 40 percent of the total 1,500 daily calorie plan. Many vegetarian low carb diets could even touch the higher end of 150 grams or 40 percent of 1,500 diet because unlike non-vegetarian low carb diets, vegetarian diets are richer in carbohydrate content.
An ideal 1,500 calorie low carb vegetarian diet should have four egg whites and one whole egg, 3 cups of baby spinach, and ¼ cup of feta cheese. You could add other food items like raspberries, salad, and lettuce, and black beans, avocado and chopped tomato. You could also include tofu, low fat cottage cheese and other such things. You should spread these food items into four or more lots including lunch, breakfast and dinner.