Cutting carbs isn't very complicated.<\/p>\n
Simply replace the sugars and starches in your diet with vegetables, meat, fish, eggs, nuts and fats.<\/p>\n
It seems simple enough,\u00a0less than<\/em>\u00a0you don't eat meat.<\/p>\n Conventional low-carb diets rely heavily on\u00a0meat<\/a>\u00a0, which makes them unsuitable for vegetarians.<\/p>\n However, this doesn't have to be a problem.<\/p>\n Everyone can follow a diet\u00a0low carb diet<\/a>\u00a0, even vegetarians and vegans.<\/p>\n This article shows you how to do it.<\/p>\n Why a Low Carb Diet for Vegans and Vegetarians?<\/strong><\/p>\n For the last 12 years at least\u00a023 studies<\/a>\u00a0have shown that low-carb diets can help you lose weight (without calorie counting).<\/p>\n One of the main reasons is that these diets can significantly reduce your appetite, making you eat fewer calories without having to\u00a0consciously<\/em>\u00a0try to eat less (\u00a01<\/a>\u00a0,\u00a02<\/a>\u00a0).<\/p>\n Low-carb diets also improve health in other ways.<\/p>\n They are very effective in reducing\u00a0from harmful belly fat<\/a>\u00a0, and tend to reduce triglycerides and increase HDL (the \u201cgood\u201d) cholesterol significantly. They also tend to lower blood pressure and blood sugar levels (\u00a03<\/a>\u00a0,\u00a04<\/a>\u00a0,\u00a05<\/a>\u00a0,\u00a06<\/a>\u00a0,\u00a07<\/a>\u00a0).<\/p>\n While low-carb diets aren't necessary for everyone, they can have health benefits.\u00a0health<\/a>\u00a0important for people with obesity, metabolic syndrome, type 2 diabetes and certain neurological diseases.<\/p>\n 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 (\u00a08<\/a>\u00a0,\u00a09<\/a>\u00a0).<\/p>\n Different types of vegetarians<\/strong><\/p>\n There are several\u00a0types<\/a>\u00a0different from vegetarians. None of them eat meat or fish.<\/p>\n The two most common types are lacto-ovo vegetarian and vegan.<\/p>\n Lacto-ovo vegetarians (or simply \u201cvegetarians\u201d) eat\u00a0dairy products<\/a>\u00a0and eggs, but vegans do not eat any food derived from animals.<\/p>\n Dairy products and eggs are low in carbs<\/strong><\/p>\n 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.<\/p>\n These foods are also rich in vitamin B12, which is not found in plant foods. Vegetarians can get all the B12 they need.\u00a0need these foods<\/a>\u00a0, while vegans\u00a0need to complement<\/a>\u00a0.<\/p>\n Low Carb Friendly Plant-Based Foods (For Both Vegetarians and Vegans)<\/strong><\/p>\n There really is a massive variety of foods\u00a0low-carb<\/a>\u00a0of plants.<\/p>\n Many of these foods are also rich in protein and fat.<\/p>\n How many carbs should you eat?<\/strong><\/p>\n There is no fixed definition of exactly what \u201clow carb\u201d means.<\/p>\n It's important to experiment and find a way to match your carb intake to your own goals and preferences.<\/p>\n That said, these\u00a0guidelines<\/a>\u00a0are reasonable:<\/p>\n\n
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