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.
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.
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.
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