Although typical low-carb diets include a lot of animal sources of protein, it is also possible for vegetarians to enjoy the benefits of low-carb diets. Low-carb diets have been shown to result in more weight loss, even when subjects ate as much as they wanted, compared to a traditional low-fat, calorie-restricted diets, according to a study published in March 2007 in the "American Journal of Clinical Nutrition."
Non-Starchy Vegetables
Low-carb meals should always include an abundance of non-starchy vegetables, such as mushrooms, eggplant, asparagus, cauliflower, broccoli and leafy greens. These foods contain a very limited amount of carbohydrates but can help you feel full while on your low-carb diet plan. Aim to fill about half of your plate with non-starchy vegetables. Stay away from starchy vegetables such as potatoes, sweet potatoes and corn because of their higher carbohydrate content. The other half of your plate should comprise a vegetarian source of protein like beans or tofu and a small amount of minimally processed, carbohydrate-rich foods, such as whole grains.
Healthy Fats
When reducing your carbohydrate intake, it is a good idea to increase your fat intake to help you feel full and to get your body to start burning fat instead of carbohydrates. Use generous amounts of coconut oil or other coconut products, olives and olive oil, avocado, nuts and seeds to provide you with enough fat on your vegetarian low-carb diet. It can be as simple as adding an avocado to a salad or a handful of olives to an omelet, cooking your vegetables with coconut oil or mixing a tablespoon or two of peanut butter into your yogurt to incorporate healthy fats into your low-carb vegetarian meal.
Vegetarian Source of Protein
Include protein-rich foods at every meal when on a low-carb diet. For vegetarians, the best options include eggs, dairy products, tofu, beans, lentils, nuts, seeds and peanut or almond butter. Have an appropriate serving at each meal to feel satisfied. For example, if you eat eggs and dairy, prepare an omelet and sprinkle some grated cheese in it. If you are a vegan, add an ounce of nuts or seeds to your salad.
Limited Amount of Carbohydrate Foods
Most vegetarians consume a lot of carbohydrates from grains, starchy vegetables, yogurt and fruits, for example. However, most low-carb diets try to limit the daily carbohydrate intake to 50 to 150 g a day, according to MayoClinic.com. Therefore, make sure you limit the amount of carbohydrates at each of your meals. Be stricter if you need to lose weight and allow a bit more carbohydrates if trying to maintain your current weight. For example, your vegetarian low-carb meal could include a slice of whole grain bread with an omelet, or yogurt or a piece of fruit for dessert.
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