High Protein Low Carb Diet for Vegetarians

High protein low carb diet for vegetarians is one of the most effective technique to lose weight fast, and bring the cholesterol, triglycerides, and body fat down to a healthy level. The diet works by increasing the protein intake, and limiting carbohydrates and fat consumption. Proteins, as we know, are highly important to our body as they boost our energy levels, and improve our immune system.

Although carbohydrates are equally essential for our overall growth and development, if you are on a weight loss regime, and want to loss those extra calories, you have to limit their intake in your daily diet. Because, they give an annoying sugar rush that raises the blood sugar levels in the body. Unlike other low carb diet plans that provide inadequate carbohydrates and allow excessive fat intake, high protein low carb diet provides moderate or reasonable amount of carbohydrates, and healthy (unsaturated) fat with high proteins and fibers in the body.

How Does it Work?

By restricting carbohydrates drastically to a small fraction, the body goes into a different metabolic state called ketosis, in which it burns its own fat for fuel or energy. Normally, the body burns or breaks down carbohydrates for fuel which is the prime source of energy for the brain, heart, and many other organs. When a person is in ketosis, he/she drives energy from ketones, the tiny carbon fragments that act as fuel source due to the breakdown of fat stores. The person usually feel less hungry, and the body goes into a fat burning mode from a carbohydrate burning mode. As a result, the body's fat burning power increases, and the fat storage is brought to an abrupt halt which helps in fast weight loss.

The Diet

Vegetarian diets primarily rely on plant-based foods for protein. Though most of the plant-based foods are packed with loads of carbohydrates, it becomes difficult to follow the normal protein rich diets, while also tracking the amount of carbohydrates intake. Foods made especially for people on vegetarian diets generally include a mixture of vegetables and legumes. Vegetables usually are low in carb and protein while legumes are considered to be high in protein and carb. Therefore, high protein foods with low carb include tofu, soy burger mix, and veggie ground soy. High protein low carb fruits and vegetables that can also be consumed, include leafy green vegetables, tomatoes, peppers, broccoli, eggplant, zucchini, green beans, asparagus, celery, cucumber, mushrooms, etc. Peanuts, cashews, walnuts, and even coconuts are some great options to add flavor and protein into an otherwise bland meal.

Sample Plan

Breakfast ½ cup high fiber-low carb cereal, ⅓ cup milk, ⅛ medium melon, such as cantaloupe and 1 oz.. almonds. Lunch Healthy salad comprising 6.5 oz. or 4 cups salad greens tossed well with half a slice avocado, 2 tbsp. sunflower seeds, 3.5 oz. protein (tofu) and 2 tbsp. sugar-free Italian dressing. Snack 1 oz. sliced veg sandwich, and 1 oz. sliced Swiss cheese, with sugar-free mustard rolled around a medium dill pickle. Dinner ½ cup steamed asparagus with lemon, ½ cup brown rice with chopped red pepper, 1 cup mixed green salad with cherry tomatoes, and light vinaigrette, 1 whole-grain roll. Dessert ½ cup ricotta cheese with desired flavorings like Sugar-Free Flavored Syrups, coffee and sweetener, unsweetened cocoa, and sweetener (check carbs), or berries.
While following this diet, one should not restrict all carbohydrates from the diet as this can prove to be extremely unhealthy on the long run. To round out nutritional needs and deficiency, one can start taking high quality vitamin and mineral supplements with the diet. Make sure, that along with this high protein low carb diet, one should also follow an exercise program to have benefits of both and be healthy.

Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.

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