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Cutting carbs isn't very complicated.
Simply replace the sugars and starches in your diet with vegetables, meat, fish, eggs, nuts and fats.
It seems simple enough, less than you don't eat meat.
Conventional low-carb diets rely heavily on meat , which makes them unsuitable for vegetarians.
However, this doesn't have to be a problem.
Everyone can follow a diet low carb diet , even vegetarians and vegans.
This article shows you how to do it.
Why a Low Carb Diet for Vegans and Vegetarians?
For the last 12 years at least 23 studies have shown that low-carb diets can help you lose weight (without calorie counting).
One of the main reasons is that these diets can significantly reduce your appetite, making you eat fewer calories without having to consciously try to eat less ( 1 , 2 ).
Low-carb diets also improve health in other ways.
They are very effective in reducing from harmful belly fat , and tend to reduce triglycerides and increase HDL (the “good”) cholesterol significantly. They also tend to lower blood pressure and blood sugar levels ( 3 , 4 , 5 , 6 , 7 ).
While low-carb diets aren't necessary for everyone, they can have health benefits. health important for people with obesity, metabolic syndrome, type 2 diabetes and certain neurological diseases.
A low-carb vegan diet can be very healthy too. Studies on Eco-Atkins (vegan, 26% calories as carbs) have shown that such a diet is much healthier than a regular low-fat diet, as well as a low-fat vegetarian diet ( 8 , 9 ).
Different types of vegetarians
There are several types different from vegetarians. None of them eat meat or fish.
The two most common types are lacto-ovo vegetarian and vegan.
Lacto-ovo vegetarians (or simply “vegetarians”) eat dairy products and eggs, but vegans do not eat any food derived from animals.
Dairy products and eggs are low in carbs
Eggs and dairy products, without added sugar, are low in carbs but high in protein and fat. For vegetarians (not vegans), they are perfect for a low-carb diet.
- Eggs: Contain only trace amounts of carbohydrates. Choose pasteurized, omega-3-enriched or free-range eggs if you can.
- Yogurt, Greek yogurt and kefir : Choose versions without added sugar and fat. Find those with live cultures for a benefit additional probiotic .
- Grass fed: Butter grass-fed Cows are healthy and good in moderation on a low-carb diet.
- Cheese: Highly nutrient-dense and tasty, and can be used in all types of recipes.
These foods are also rich in vitamin B12, which is not found in plant foods. Vegetarians can get all the B12 they need. need these foods , while vegans need to complement .
Low Carb Friendly Plant-Based Foods (For Both Vegetarians and Vegans)
There really is a massive variety of foods low-carb of plants.
Many of these foods are also rich in protein and fat.
- Vegetables: Many vegetables are low in carbs. This includes tomatoes , onions , cauliflower, eggplant, pepper, broccoli and Brussels sprouts.
- Fruits: Berries like strawberries and blueberries can be eaten on a low-carb diet. Depending on how many carbs you want to eat, other fruits may be acceptable as well.
- Fruits fatty : avocados and olives are incredibly healthy. They are low in carbs but high in fat.
- Nuts and seeds: Nuts and seeds are low in carbs but high in protein and fat. These include almonds, walnuts, macadamia nuts, peanut and pumpkin seeds.
- Soy: Foods like tofu and tempeh are high in protein and fat, but low in carbohydrates. This makes them acceptable on a low-carb vegetarian/vegan diet.
- Vegetables: Some legumes, including green beans, peas, and others.
- Healthy fats: Extra virgin olive oil , avocado oil and coconut oil .
- Chia Seeds: Most of the carbohydrates in chia seeds are fiber, so almost all of the usable calories in them come from protein and fat.
- Dark chocolate: If you choose dark chocolate with a high cocoa content (70-85%+) then it will be low in carbs but high in fat.
How many carbs should you eat?
There is no fixed definition of exactly what “low carb” means.
It's important to experiment and find a way to match your carb intake to your own goals and preferences.
That said, these guidelines are reasonable:
- 100-150 grams per day: This is a decent maintenance range, and is good for people who exercise a lot.
- 50-100 grams per day: This should lead to automatic weight loss, and is a good maintenance range for people who don't exercise much.
- 20-50 grams per day: With such a low carbohydrate intake, you should lose weight quickly without experiencing much hunger.
- Vegetarians could easily fit into the lower range, but such a diet would be impractical for vegans. The 100-150 gram range would be more suitable for vegans.
It is recommended to use a nutrition tracker (such as Cron-o-meter ) for at least a few days/weeks while you are adjusting your carb intake and making sure you are getting enough protein and fat.
A sample menu for a low-carb vegetarian diet
This is a one-week sample menu for a vegetarian (non-vegan) diet that is low in carbs.
You can adapt this based on your own needs and preferences.
Monday
- Breakfast: Eggs and vegetables, fried in olive oil.
- Lunch: Four bean salad with olive oil, and a handful of nuts.
- To have lunch: Cheesy cauliflower bake (gratin) with broccoli and potatoes.
third
- Breakfast: full fat yogurt and berries.
- Lunch: Leftover potato milk from the night before.
- To have lunch: grilled portabello mushrooms, with buttered vegetables and avocado.
Wednesday
- Breakfast: Smoothie with coconut milk and blueberries.
- Lunch: Carrot and cucumber sticks with hummus dip, and a handful of walnuts.
- To have lunch: Tempeh stir fry, with cashews and vegetables.
Thursday
- Breakfast: Omelet with vegetables, fried in olive oil.
- Lunch: leftover stir fry from dinner the night before.
- To have lunch: Beans with sour cream, cheese and parsley.
Friday
- Breakfast: full fat yogurt and berries.
- Lunch: quinoa salad with some olive oil and a handful of nuts.
- To have lunch: Feta cheese salad with pumpkin seeds and macadamia nuts, drizzled with olive oil.
Saturday
- Breakfast: Fried eggs with baked beans and avocado.
- Lunch: Carrot and cucumber sticks with hummus dip, and a handful of walnuts.
- To have lunch: eggplant moussaka.
Sunday
- Breakfast: strawberry smoothie with full fat yogurt and nuts.
- Lunch: Leftover moussaka from the night before.
- To have lunch: Asparagus, spinach and feta quiche (with or without egg).
You can find countless low-carb vegan recipes on this site .
Plus, there are a ton of free recipes available online. Try typing “low carb vegetarian recipes” or “low carb vegetarian recipes” into Google.
There are also cookbooks available that are dedicated to low-carb and plant-based eating.
Take-home message
There are many delicious plant-based foods that are low in carbs but high in fat and protein.
Clearly, you don't have to be a meat eater to reap the benefits of low carb.
