https://authoritynutrition.com/
Low-carb diets have emerged as a useful eating pattern for those who have not managed to lose weight trying to follow a low-fat eating pattern, or those with metabolic health issues like type 2 diabetes.
It’s 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 are active.
50-100 grams per day: This is useful for weight loss, and is a solid maintenance range for people who don’t exercise that much.
Now conventional low-carb diets rely heavily on meat, which makes them a bit tricky for vegetarians.
But this doesn’t need to be the case.
Eggs and dairy products, without added sugar, [such as plain yogurt and cheese] are low in carbs, but high in both protein and fat. So for vegetarians, 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 [whereas vegans need to supplement.
The other perceived problem for vegetarians who want to eat low-carb is that all plant foods are naturally high carb. But there is actually a large variety of low-carb plant foods. Many are even high in protein and fat.
Many vegetables are low in carbs. This includes tomatoes, onions, cauliflower, eggplant, bell peppers, broccoli and Brussels sprouts.
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.
Avocados and olives are low in carbs but high in fat.
Nuts and seeds and soy foods are low in carbs, but high in protein and fat, which makes the incredibly important here. Things like almonds, walnuts, macadamias, pumpkin seeds, chia seeds, and tofu and tempeh.
Some legumes are quite low in carbs, including green beans, peanuts and chick peas.
Fats and oils of course don’t contain any carbs.
Even dark chocolate is low in carbs if the cocoa content is as around 70% or more.
So let’s look at a 2-day sample menu for a vegetarian that is low in carbs.
You can adapt this based on your own needs and preferences.
Day 1:
Breakfast: Fried eggs with baked beans and avocado.
Lunch: Carrot and cucumber sticks with hummus dip, and 2 handfuls of nuts.
Dinner: Eggplant moussaka.
Day 2:
Breakfast: Full-fat yoghurt and berries.
Lunch: Leftover moussaka from the night before.
Dinner: Spinach and feta quiche
Now for more ideas there’s loads of free recipes available online. The best place to start is an article we wrote about this topic on Authority Nutrition, and you can either click the youtube card that appears or follow the link in the video description.
As you can see there are many delicious plant foods that are low in carbs and high in fat and protein.
Clearly, you don’t need to be a meat eater to follow this type of eating pattern. If you are vegan on the other hand, it does become quite difficult, and realistically you will only manage to get your carb intake down to about 150 grams per day, at best.
Further reading: https://authoritynutrition.com/low-carb-as-a-vegetarian/
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Thank you ♥️
Not for vegans
I don't think think this person understands what a vegan is
the title is misleading. you said nothing about vegans
Can I add meat to this diet? I’m not really comfortable eating the Keto way. I would like a low carb diet that includes animal products.
No way you can be under 30 grams of carbs on vegan Keto
Brazil nuts
Avocado
Vegan mince
Coconut yogurt
Spinach
Olives
Coconut milk
Macadamias
Tofu
Peanut butter
I eat all that and come in at around 27-30 grams of carbs
How about doing "how to eat low-protein for carnivores" next? xD
It's just as useful and meaningful… 😀
not true, to anyone interested look up vegan keto, its a thing
i hear complex carbs are the way to go if your going to eat them. oatmeal, brown rice, its the reg carbs thatll suck
Thats nice, but what about getting 150/200 grs of protein per day for muscle building? while still below 100grs of carbs? Thats the problem i cant figure out, cause soy protein is full of carbs, can anyone suggest some alternatives? Great video and thank you!
chikpeas is the tricky part it have al most 40g of carbs in 100g and 350 cal yet it s a low carb how?????
B12 is fed are injected or fed to animals . Animal don't produce b12.
Vegans cannot eat dairy
I don't feel the need to advertise dairy because it's unhealthy and terrible for losing body fat as well
I figured out how to eat beans and go low carb. Sprout them. One cup of mung bean sprouts is 5 grams, minus 1 fiber grams. The same amount of mung beans un-sprouted are 39 grams, with 15 grams of fiber. If you sprout your beans, you also can eat them raw or cooked, your choice. You can sprout whole grains as well and the same kind of transformation happens.
im pescaterian so i just eat fish, but this was really helpful on my no fish days.
Lunch is carrot and cucumber sticks with hummus? I would be starving 10 mins later lol
hey easiest way ive found to eat low carb high fat/high protein whilst being vegan is to supplement with a protein shake at first (i recommend sun warrior) and eat high fat/protein meals until you get the hang of it, or just eat alot of soy products although some like to avoid, so then the shakes a good idea. ive only been doing a short while as was high carb low fat for first year of being vegan with 1 stone weight loss in first few months then no change for around 8 months. so trying the opposite instead as discovered im an Endomorth genetic body type that stores extra carbs at fat …. fun times. best to find out what type you are to help achieve your goals.. peace
peanuts are legumes
hey this was not very useful for vegans
vegans don't need a supplement for b12,plantain bananas and cheerios both are a good source for it…and im sure theres more
Damn you are a hottie! 🙂
I fried up a block of cubed tofu and made my own pesto using cashews, olive oil, nutritional yeast and spices. I have some roasted bell pepper on the side. Overall carbs were at about 20-25g and protein 25g (nutritional yeast is high in protein). I think you can be low carb vegan too
net carbs are what kick you out of ketosis fiber is either insoluble fiber which you cannot derive calories from or soluble fiber which ferments in your gut making SCFA (blood fat,ketones,lipids) so while you might be eating 150 carbs really only 50 of those will be netcarbs which can easily get you into ketosis and it becomes overkill when you exercise and intermittent fasting
so where does the vegan part come in? had to scroll through the down bar for what seemed like days for more info