High protein low carb diet helps to lose weight by reducing the hunger pangs and cravings that highly contribute to weight gain. Keep reading to know more about vegetarian low carb diet plan and its benefits.
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 increases the protein intake and limits carbohydrates and fat intake. Proteins are crucial 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, energy is driven from ketones, the tiny carbon fragments that act as fuel source due to the breakdown of fat stores. The person usually feels less hungry. The body goes from carb burning mode to fat burning mode thus increasing the body’s fat burning power and the fat storage comes to a stand still that helps in fast weight loss.
Vegetarian diets primarily rely on plant-based foods for protein. Though most of the plant-based foods are contain loads of carbohydrates, it becomes difficult to follow the normal protein rich diet while also tracking the amount of carbohydrate intake. Food 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.
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 in 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 is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.