Best food diet: How you eat low carb as vegetarians or vegans

Hold your head Peppers Stacked Cutting carbohydrates is not very complicated.

Just replace the sugars and starches in the diet with vegetables, meat, fish, eggs, nuts and fats.

It sounds simple enough, if you do not eat meat.

Diet low in carbohydrates have a high dependence on meat ^[1] , so that they are suitable for vegetarians.

However, this need not be the case.

Anyone can follow a low carbohydrate diet ^[2] , also vegetarians and vegans.

This article shows you how.

Why Low Carb?

In the last 12 years at least 23 studies ^[3] have shown that a low carbohydrate diet can help you lose weight (without counting calories).

An important reason is that these plans can reduce your appetite significantly, fewer calories, without proving you eat consciously eat less ( 1 , 2 ).

Diets low in carbohydrates improve health in other ways.

They are very effective in reducing harmful belly fat ^[4] , and tend to significantly lower triglycerides and raise HDL ("good" cholesterol). They also tend to blood sugar and blood pressure (reduce 3 , 4 , 5 , 6 , 7 ).

Although low-carb diets are not necessary for everyone, they can have significant health benefits ^[5] for those who suffer from obesity, metabolic syndrome, type 2 diabetes and some neurological disorders.

A diet that can arm vegan carbohydrate coals be very healthy. Studies on the environmental Atkins (vegan, 26% of calories from carbohydrates) have shown that a diet of this kind is much healthier than a low fat diet and a vegetarian diet low in fat regulate ( 8 , 9 ).
^[6]

Different types of vegetarians

Fruit

There are several species ^[7] vegetarians. None of them eat meat or fish.

The two most common types are ovo-lacto-vegetarians and vegans.

Lacto-ovo-vegetarians (or simply "vegetarian") do not eat dairy products ^[8] , and eggs, but vegans do not eat animal products or by-products.

Dairy products and eggs are low in carbohydrates

If you vegetarian (not vegan), then eggs ^[9] , and dairy products are generally low in carbohydrates, but be rich in protein and fat. This makes them ideal for low-carb diet.

Eggs: they contain only trace amounts of carbohydrates. Choose grass, omega-3 enriched eggs and poultry, if you can.
Yogurt, Greek yogurt and kefir: Choosing versions without sugar rich in fat. Find those with live cultures for additional probiotics ^[10] advantage.
This grass-fed butter: butter grass-fed ^[11] is healthy cows, fine in moderation on a low carb diet.
Cheese: Very close to nutrients ^[12] and delicious, and can be used in all kinds of recipes.

These foods are rich in vitamin B12, which tends to be a lack of plant foods. Vegetarians can all B12 they need from these foods, while vegans have to complete .
^[13]

Ground floor in friendly carbohydrate foods (for vegetarians and vegans)

Actually, it's a huge variety of foods low in carbohydrates ^[14] from plants.

Many of these foods are also high in protein and fat.

Vegetables: Many vegetables are low in carbohydrates. These include tomatoes ^[15] , onions ^[16] , cauliflower, eggplant, peppers, broccoli ^[17] and Brussels sprouts.
Fruits: berries, such as strawberries, ^[18] and cranberries eat on a low carb diet. Depending on the amount of carbohydrates you want to eat, other fruits can be acceptable.
Fruits Fat: Lawyers ^[19] and olives are incredibly healthy. They are low in carbohydrates, but high in fat.
Nuts and seeds: Nuts and seeds are low in carbohydrates, but high in protein and fat. These include almonds, walnuts, macadamia nuts, peanuts ^[20] and pumpkin seeds.
Soybean foods such as tofu and tempeh are rich in protein and fat and low in carbohydrates. This makes them an acceptable / low-carb, vegan, vegetarian.
Vegetables: Some vegetables, including beans, chickpeas and others.
Healthy fats: extra virgin olive oil ^[21] , avocado oil and coconut oil ^[22] .
Chia seeds: Most carbohydrates in chia seeds ^[23] are fibers, so that almost all uses calories in proteins and fat derivatives.
Black chocolate: If you the dark chocolate ^[24] to be high (70-85% +) cocoa, it is low in carbohydrates, but high in fat.

How many carbohydrates you should be eating?

There is no fixed exactly what "low carb" means Definition.

Bizarre chef with vegetables Game

It is important to try to find a way to find adjust your carbohydrate intake to its own objectives and preferences.

That is, these guidelines ^[25] are appropriate:

100-150 grams per day: That's a good range of maintenance and is good for the people who work out a lot.
50-100 grams per day this should lead to automatic weight loss and a good selection of maintenance for people who do not make much use.
20-50 grams per day: With a contribution from the low-carb, you should lose weight quickly ^[26] without feeling hungry. This area of the carbohydrates you should put into ketosis.

Vegetarians could easily into the lower region, but such a scheme would be impractical for vegans. The range 100-150 grams would be more suitable for vegans.

It is recommended that a diet tracker (how to use cron-o-meter ^[27] ) for at least a few days / week, whereas the consumption of refined carbohydrates, making sure to get enough protein and fat.

A sample menu for a vegetarian diet low in carbohydrates

Young woman holding a paper bag with vegetables

This is an example of a menu of the week for a vegetarian (not vegan), which is low in carbohydrates.

You can customize to meet their 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.
Dinner: Cook the cauliflower cheese (grated) with broccoli and potatoes.

Tuesday

Breakfast: Yogurt and berries full of fat.
Lunch: baked potatoes leftovers from the night before.
Dinner: Grilled Portobello mushrooms with vegetables with butter and avocado.

Wednesday

Breakfast: milkshake coconut and blueberry.
Lunch: Carrot and cucumber sticks with hummus sauce, and a handful of nuts.
Dinner: sautéed tempeh, vegetables and cashew nuts.

Thursday

Breakfast: Omelet with vegetables, fried in olive oil.
Lunch: Stay the night before missed dinner.
Dinner: bean chili with sour cream, cheese and salsa.

Friday

Breakfast: Yogurt and berries full of fat.
Lunch: Quinoa salad with a little oil and a handful of nuts.
Dinner: Feta cheese salad with pumpkin seeds and macadamia nuts, drizzled with olive oil.

Saturday

Breakfast: Fried egg with beans and avocado.
Lunch: Carrot and cucumber sticks with hummus sauce, and a handful of nuts.
Dinner: Eggplant Moussaka.

Sunday

Breakfast: strawberry milkshake with a rich low-fat yogurt and nuts.
Moussaka remains: lunch.
Dinner: asparagus, spinach and feta cheese quiche (with or without egg).

You can find many low carb delicious vegan recipes found on this page ^[28] .

There is also a large amount of revenue for free on the Internet. Try "vegetarian recipes low carb" or "low carb vegan recipes" in Google.

There are also cookbooks on Amazon ^[29] employed in the low carbohydrate and herbs.

Best food diet

Wednesday, June 10, 2015

How you eat low carb as vegetarians or vegans