Low-carb diets are traditionally portrayed as serving upon serving of meat. This is not the reality for most low-carb dieters and is especially untrue for low-carb vegetarians. Vegetarians on low-carb diets get their protein from plant sources like tofu and dairy. They use their remaining carbs to eat nonstarchy vegetables like greens, cabbage and mushrooms. For these dieters, the weight loss principles are the same; only the sources of protein are different.
Step 1
Observe the basic rules of your low-carb diet plan. There are several plans available, some with graduated levels of carb consumption. For example, the Atkins diet starts users at around 20 grams of carbohydrates per day and increases this amount over time. Diets like the glycemic index plan don't count grams of carbs but instead rely on the glycemic index to determine what to eat and what to avoid. Develop a thorough understanding of your plan's rules.
Step 2
Choose plant-based proteins that are also low in carbohydrates. For example, a serving of tofu has around 2 grams of carbohydrates. Many soy-based products like vegetarian burgers and mock chicken are good choices, but many have added sugars or starches so read labels carefully. Beans, nuts and seeds are higher in carbs, so many low-carb dieters will have to avoid them, at least at first.
Step 3
Choose vegetables with minimal amounts of carbohydrates. These include green vegetables like collards, lettuce, cabbage, broccoli and kale. Other low-carb vegetables include mushrooms, radishes, celery and cucumbers. Avoid starchy vegetables and root vegetables like potatoes, corn, carrots and certain squashes.
Step 4
Eliminate starchy and high-carb foods. No matter what plan you choose, you'll have to give up foods that contain white sugar, white flour and high amounts of carbohydrates. Examples include white flour, white sugar, certain grains and cereals and milk. Look for specialty low-carb versions of these foods.
Step 5
Plan ahead. Make snacks and prepare meals in advance. This helps you avoid temptation by making sure you always have healthy foods on hand. Call ahead to restaurants to make sure they have something you can eat. Bring your own dish to parties and gatherings. Keep plenty of low-carb foods on hand.
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