How to Eat Low-Carb as a Vegetarian or Vegan

Cutting back on carbs is not very complicated.

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

Seems pretty straightforward, unless you don’t eat meat.

Conventional low-carb diets rely heavily on meat, which makes them unsuitable for vegetarians.

However, this does not need to be the case.

Everyone can follow a low-carb diet, even vegetarians and vegans.

This article shows you how to do it.

Why Low-Carb?

In the past 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 appetite, making you eat fewer calories without having to consciously try to eat less.

Low-carb diets also improve health in other ways.

They are very effective at reducing harmful belly fat, and tend to reduce triglycerides and raise HDL (the “good”) cholesterol significantly. They also tend to lower blood pressure and blood sugar levels.

Although low-carb diets are not necessary for everyone, they can have important health benefits for people people with obesity, metabolic syndrome, type 2 diabetes and certain neurological disorders.

A low-carb vegan diet can be very healthy as well. Studies on eco-atkins (vegan, 26% of 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.

Different Types of Vegetarians

Dairy Products and Eggs Are Low in Carbs

• Eggs: Contain only trace amounts of carbs. Choose pastured, omega-3-enriched or free-range eggs if you can.

• Yogurt, Greek yogurt and kefir: Choose unsweetened, full-fat versions. Find ones with live cultures for an additional probiotic benefit.

• Grass-fed butter: Butter from grass-fed cows is healthy, and fine in moderation on a low-carb diet.

• Cheese: Highly nutrient-dense and tasty, and can be used in all sorts of recipes.

Low-Carb Friendly Plant Foods (For Both Vegetarians and Vegans)

There are several different types of vegetarians. None of them eat meat or fish.

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

Lacto-ovo vegetarians (or simply “vegetarians”) eat dairy products and eggs, but vegans do not eat any animal-derived foods.

Eggs and dairy products, without added sugar, are low in carbs, but high in both protein and fat. For vegetarians (not vegans), they are perfect for a low-carb diet.

These foods are also rich in vitamin B12, which is not found in plant foods. Vegetarians can get all the B12 they need from these foods, while vegans need to supplement.

There is actually a massive variety of low-carb foods from plants.

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

• Vegetables: Many vegetables are low in carbs. This includes tomatoes, onions, cauliflower, eggplant, bell peppers, 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.
• Fatty fruits: 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. This includes almonds, walnuts, macadamia nuts, peanuts and pumpkin seeds.
• Soy: Foods like tofu and tempeh are high in protein and fat, but low in carbs. This makes them acceptable on a low-carb vegetarian/vegan diet.
• Legumes: Some legumes, including green beans, chick peas and others.
• Healthy fats: Extra virgin olive oil, avocado oil and coconut oil.
• Chia seeds: Most of the carbs 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 (70-85%+) cocoa content, 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 is important to experiment and figure out a way to match your carb intake to your own goals and preferences.

That being 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 that much.
• 20-50 grams per day: With a carb intake this low, you should lose weight quicklywithout experiencing much hunger. This carb range should put you into ketosis.

Vegetarians could easily go into the lowest 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 (like Cron-o-meter) for at least a few days/weeks while you are fine-tuning your carbohydrate intake and making sure to get enough protein and fat.

A Sample Menu For a Low-Carb Vegetarian Diet

This is a one-week sample menu for a vegetarian (not 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.

• Dinner: Cheesy cauliflower bake (gratin) with broccoli and potato.

Tuesday

• Breakfast: Full-fat yoghurt and berries.

• Lunch: Leftover potato bake from the night before.

• Dinner: 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 nuts.

• Dinner: Tempeh stir fry, with cashew nuts and veggies.

Thursday

• Breakfast: Omelet with vegetables, fried in olive oil.

• Lunch: Leftover stir fry from dinner the night before.

• Dinner: Chilli beans with sour cream, cheese and salsa.

Friday

• Breakfast: Full-fat yoghurt and berries.

• Lunch: Quinoa salad with some olive oil and a handful of nuts.

• Dinner: 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 nuts.

• Dinner: Eggplant moussaka.

Sunday

• Breakfast: Strawberry smoothie with full-fat yogurt and nuts.

• Lunch: Leftover moussaka from the night before.

• Dinner: Asparagus, spinach and feta quiche (with or without egg).

Take Home Message

There is a massive amount of free recipes available on the internet. Try typing “low carb vegetarian recipes” or “low carb vegan recipes” into Google.

There are also cookbooks available that are dedicated to low-carb and plant-based eating.

There are many delicious plant foods that are low in carbs, but high in fat and protein.

Clearly, you don’t need to be a meat eater to reap the benefits of low-carb eating.

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THE BEGINNER BODYBUILDER’S 4-WEEK MEAL PLAN. Week 4

WEEK 4

BREAKFASTS

Veggie omelet

·      Saute Spinach/tomato/onion in pan, set aside

·      Combine 1 cup liquid egg whites and two 2 whole eggs, whisked and poured into pan

·      Add veggies and fold omelette

·      Pair with 2-3 slices of sprouted grain bread

High-protein waffle breakfast

·      3 Organic Waffles

·      3/4 cup of berries

·      2 Tbsp of real maple syrup 

·      Paired with cooked 1 cup liquid egg whites and 2 whole eggs

Protein Smoothie

·      In a blender, combine 1 1/2 scoop whey protein 

·      1/2 cup of berries

·      Small banana

·      1/2 Tbsp coconut oil

·      1 cup of water or almond milk

·      Add ice and blend

SNACKS

Oatmeal and protein powder

·      1 cup of oatmeal 

·      1 scoop of whey protein any flavor

·      1tbsp of natural almond butter

·      Mix all together with water and cook according to oatmeal package directions

Cottage cheese and muffin

·      1 sprouted grain English muffin (any flavor)

·      ¾ cup of cottage cheese no salt added

·      ¾ cup of pineapple

Greek yogurt parfait

·      8 oz of nonfat Greek yogurt

·      ¼ cup of chopped walnuts or almonds

·      ¼ cup of dried cranberries

·      ½ medium apple 

Coconut oil protein smoothie

·      1 scoop of chocolate whey protein powder 

·      Add  almond milk

·      Blend with 1/2 tbsp of coconut oil and ice

Fruit and Greek yogurt

·      8 oz nonfat plain Greek yogurt

·      1/2 cup fruit

·      1/4 cup chopped walnuts

Cottage cheese with nuts and fruit

·      1 medium orange 

·      12 toasted almonds

·      3/4 cup 1% cottage cheese no sodium

LUNCHES

Chicken over greens with toast<

·      6 oz chicken breast

·      Big salad with mixed vegetables

·      1 tbsp extra virgin olive oil

·      Balsamic vinegar

·      Paired with 2 pieces sprouted grain bread

Burger and sweet potato

·      5-6 oz of grass fed beef burger

·      Topped with 1 tbsp of mustard

·      1 tbsp of organic ketchup

·      On top of 2 cups of romaine lettuce

·      Paired with 1 medium sweet potato

Deli turkey and cheese

·      2 pieces sprouted grain bread

·      Topped with 2-3 slices of reduced fat cheese

·      Add slices of lettuce/tomato

·      1 tbsp mustard or fat free mayo

·      4 slices of turkey

DINNERS

Salmon, pasta and broccoli

·      5-6 oz salmon grilled or poached

·      3/4 cup of broccoli

·      1-2 cups of pasta

Bison burger and chips

·      6 oz bison grass-fed patty

·      1 Sprouted grain Roll

·      Top with lettuce, tomato, and mustard

·      Pair with 12 baked potato or tortilla chips

Turkey and veggies

·      6-8 oz ground turkey

·      Pair with 1 cup of brown rice

·      Serve with a salad with lots of vegetables

·      Add 1/4 cup crushed walnuts

·      Top with 1 Tbsp Balsamic vinegar

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Everything You Need to Know About Protein

Another day at the gym. Like myself, I’m sure you’ve frequently overheard a trainer turn to his buddy and say "it's all about protein shakes bro."  While one can’t dispute the healthy benefits of protein, many fail to understand what protein is and how it works. 

WHAT IS PROTEIN?

Protein is a macronutrient composed of building blocks called amino acids. These link together to form protein chains in different combinations. The amino acid chains must be broken down in order for us to reconstruct their order in a specific way for our bodies.

WHAT DOES PROTEIN DO?

Protein gives you energy, helps maintain and build large muscle mass, cultivates the growth of your cells, regulates your electrolyte balance, and creates essential antibodies and hormones.

HOW DOES OUR BODY USE PROTEIN?

Unfortunately, the Standard American Diet promotes high protein consumption and gives whole grains and fruits a bad rep, saying they are the culprits of weight gain. Even worse we are taught that we can never consume too much protein. We think that by eating steaks, eggs and bacon we will have a lean body and defined muscle tone. However, let's learn how our body really uses protein.

First off, our body doesn’t exactly use protein, it uses amino acids. Theses long chains of amino acids make up proteins. Inevitably, these chains wear out and need to be replaced. The way we produce these replacements for protein is by consuming foods that are rich in amino acids. Our body cannot use a complex amino acid chain without rebuilding it first.

We cannot just eat animal protein (which is basically just the muscle of the animal) and expect it to turn directly into muscle in our body. Our body has to break down the amino acids from the meat and then restoring the amino acids into protein chains that are specific to humans.

VEGETABLES CAN GIVE YOU PROTEIN TOO

Some of the strongest animals are vegetarians like gorillas, horses, hippos and rhinos! How can they be so strong on a non-meat diet? Well, they are able to build up muscle from the amino acids they eat in greens. 

There are 23 different amino acids, 15 the body creates itself and 8 that cannot be manufactured by the body and must come from diet alone. When foods contain all eight of these amino acids (aka known as Essential Amino Acids) it is called A Complete Protein.

 Amino Acids can be found in: 

• Sprouted grains such as buckwheat, oats, quinoa, and millet.
• Vegetables including dark greens, mushrooms, peppers, and yams.
• Legumes like pinto beans and lentils.
• Raw nuts and seeds, including hemp, almonds, and pumpkin seeds.

THE JOY OF SHAKES

Protein shakes present a great way to get your fill of muscle-building nutrients. You can choose from a variety of great tasting, protein mixes that just require the addition of your preferred liquid (water, milk, juice), or you can make your own protein shake from scratch.   

Here’s how to make a healthy, delicious shake that will give you the amino acids you need to power through the most brutal of muscle-building workouts. 

RAW CACAO HEMP SHAKE

 Ingredients:

• 2 Cups of Almond Milk
• 1 Banana
• 1 tablespoon of hemp seeds
• 1 tablespoon of chia seeds
• ½ tablespoon of nutmeg
• 1 tablespoon of cinnamon
• 1 tablespoon raw cacao powder
• Ice 

Directions:

First Step. While making a Hemp Shake, put on some Bob Marley. Then place all the ingredients in blender and mix till smooth. You can add some ice if you like your shake nice and cold. Sprinkle a little extra cinnamon on the top and enjoy!

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10-MINUTE TREADMILL BLAST

When high-intensity interval training (HIIT) came along and gained popularity as the best way to burn fat while holding on to muscle, people started becoming disillusioned with their treadmills. Those long speed walks on an incline – which nobody really enjoyed to begin with – suddenly became less appealing. But that doesn’t mean that the treadmill itself as obsolete. On its own, the treadmill is a very effective fat-fighting tool. By applying high-intensity principles to your next treadmill workout, you can increase the amount of fat you’re burning per session – in far less time.

BENEFITS OF HIIT

The benefits of short, high-intensity training sessions are all about your post-recovery state. If you’re working harder you’re going to have a slightly elevated heart and metabolic rate, meaning you’re burning more calories over the recovery period as well as when you’re actually training.

But how much of a payoff does HIIT really offer over traditional, steady-state cardio? Some studies have shown that HIIT burns up to nine times more fat than traditional cardiovascular exercise and keeps your metabolism elevated for more than 24 hours afterwards. This means you are going to keep burning calories long after you have finished exercising.

HIIT helps burn fat while maintaining muscle through a stop-start system of training that’s transferable to almost any exercise. HIIT, as the name suggests, combines high-intensity, calorie-torching periods of activity with low-intensity recovery periods for an overall duration of as little as 10 minutes each session.

Try this HIIT treadmill workout to finish of your weight training session, and have that six-pack showing in no time at all.

THE WORKOUT

This workout will take 10 minutes. Start with a light jog for three minutes and then complete 10 minutes worth of one of the levels below. Walk for three minutes upon completion to cool down.

Beginner: 20 seconds of work 40 seconds recovery x 10 *

Intermediate: 30 seconds of work 30 seconds of recovery x 10 *

Advanced: 40 seconds of work 20 seconds of recovery x 10 *

* Does not include three-minute warm-up or cool down.

Once you can complete the advanced level and need more of a challenge, try adding a slight incline for variation, or try the exact same workout on a stationary bike.

>> Work-to-Rest Ratios: The ideal work-to-recovery ratio for interval training is to rest for 50% of the working time frame as outlined in the advanced option. If doing this correctly its very difficult, you can try one of the other programs with slightly longer recovery times. 

>> Try it Post-Workout: There is an added benefit to doing these intervals after your resistance training. This deeply depletes your carbohydrate stores to put your body into fat burning mode faster. Remember this workout is for your lean phase to get ripped quick, not for your bulking phase where you are trying to maximize size. I wouldn't recommend this workout after a hard leg session.

>> Focus on Effort: We use the treadmill here but it's not so much the equipment that you use but rather how you use it. You could get the same workout using a stationary bike, a cross trainer, a rower, a set of stairs outside, or even just out on a football field. Everyone will always have their preference and always have something negative to say about certain workout styles. The important thing with interval training is that you are working at your maximum output for the required duration. More important than that is that you are more likely to get great results if you choose some form of exercise that you enjoy. So just pick a piece of equipment and get training! The treadmill is a rather universal piece of equipment that everyone knows. But you can apply these protocols to your favorite activity and get great results.

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