Vegetarians Can Do Low-Carb Diets TOO

A Skinny-Rules reader asked a good question about what to do as a vegetarian!  Thank you for this question!

The Skinny-Rules follows mostly a Paleo diet, but it is basically a high-protein, low carb diet.  So, this can be done as a vegetarian.

protein

Being a vegetarian is a sticky issue with weight loss.   You have to eat veggies that are lower on the carb scale. Here is a site that shows vegetables from lowest to high in the carbs.

http://lowcarbdiets.about.com/od/whattoeat/a/whatveg.htm

Also, remember that starches that grow underground have a lot of sugar/starch. And stick with vegetables highest in protein, like broccoli and spinach.

http://www.healthaliciousness.com/articles/vegetables-high-in-protein.php.

Watch soy. It is genetically modified. ALL of it. You can have beans, but watch the carb content.

GREAT SOURCES OF PROTEIN FOR VEGETARIANS:

  • A good protein for vegetarian is eggs.  6g of protein per egg and less than 1g of carbs per egg.
  • Another good source is Greek Yogurt at about 18g of protein per 6 oz, lower in carbs.  Also, UNSWEETENED almond milk is low in carbs (less than 1g of carbs per cup, but only 1g of protein…but still lower in carbs than milk.
  • Cheese is a good source of protein (low-fat).  A skinny cheese stick is about 6 grams of protein, and only 1g of carb.
  • Nuts are high in carbs, but also high in protein.  Just count out what you are eating.  For example, a cup of almonds is 20g of carbs, but it is also 20g of protein.  You have to read labels.
  •  Look at almond butter, etc– as well.  2 tablespoons is 6g of carbs and 7g of protein.
  • Low-carb protein shakes and bars, as I have blogged about many times.   Trader Joes and other health food stores carry protein powder to put into shakes.
  • Trader Joes has a low carb, high protein shake that I recommend.  Vanilla or Chocolate with a whopping 35g of protein and only 4g of carbs.  This is a GREAT way to get in your needed protein.

pure-protein-shake

Everyone is different in their protein needs.  For someone my size, I need about 43-97g of protein per day.  You can calculate your own needs with an online calculator.

http://lowcarbdiets.about.com/library/blproteincalculators.htm

So, learn about what foods are high in proteins and make sure you get them daily.  I would think that if you had Egg Beaters or egg whites mixed in with regular eggs (Egg Beaters 3 tbsp is 5g of protein, less than 1g of carbs)….you could make a nice spinach and low-fat cheese omelette and get a lot of protein in that.  In a small omelette, you can get about 13 grams of protein and only a few carbs.

Remember:  The meat-eater has to eat 6 times a day, every 3-4 hours to keep the metabolism going.  The vegetarian might have to do it even more often to keep up with the need of protein to keep the metabolism going.

9 thoughts on “Vegetarians Can Do Low-Carb Diets TOO

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