Despite persistent myths that low-carbohydrate dieters subsist on meat, animal fat and eggs, even the Atkins Diet allows for vegetarian options. Ketogenic refers to a diet that puts the body in a state of ketosis, which proponents believes causes the body to burn fat for energy. Ketosis may be unsafe. Consult your doctor before undertaking a low carbohydrate ketogenic diet for vegetarians.
Low-Carbohydrate Vegetarian Diets
Not all low-carbohydrate diets are ketogenic. The 14-day Induction phase of the Atkins Diets requires cutting daily carbohydrates to 20 g to achieve ketosis. A study assessing the effect of low-carbohydrate diets on mortality reportedly found lower mortality from all causes and lower cardiovascular disease deaths in people following vegetable-based low-carbohydrate diets and higher mortality in people following low-carbohydrate diets with animal food sources.
Food Choices
Following a low-carbohydrate ketogenic diet for vegetarians involves selecting the lowest-carbohydrate foods, such as protein sources, fats and green vegetables. Ketogenic diets generally require restricting carbs to 15 to 20 g of carbohydrates a day. Lacto-ovo vegetarians have the option of cheese, eggs, egg whites, tofu and low-carbohydrate whey protein to provide variety in meals. Whey protein powder provides a versatile ingredient for pancakes, custard, cocoa and protein shakes. Foods high in fat or fiber tend to be lower in carbs, such as olives, macadamia nuts, pine nuts, walnuts, Brazil nuts, avocado and coconut.
Restrictions
A ketogenic diet involves giving up or severely restricting many customary vegetarian food choices, including grains, starchy vegetables such as carrots, yams and potatoes, and fruits. Some people aren't able to attain a ketogenic state with any fruit in the diet. The Atkins Diet prohibits fruit, starches, most dairy, all sweets, alcohol and sources of hidden carbohydrates such as ketchup, many dressings, cough drops and gum during the initial two-week Induction phase.
Tips
A nutrition guide or carbohydrate counter booklet offers a convenient means to check the suitability of particular vegetarian foods. Investing in a low-carbohydrate diet book specifically for vegetarians provides a convenient resource. Attaining and maintaining a ketogenic state requires accuracy with your daily carbohydrate count. Online suppliers and drug stores carry metabolic test trips that allow you to test your urine for the presence of ketones to monitor your ketogenic state on the diet.
Warning
Consult your doctor about any medical concerns. Ketosis could be especially risky for pregnant women or anyone with diabetes or kidney disease, notes the Weight-Loss Information Network. A prolonged state of ketosis could result in the breakdown of lean tissue for energy. It can be difficult to obtain sufficient nutrients on a vegetarian ketogenic diet, such as iron, calcium and B-12. Consult with your doctor about your nutritional needs.
References
- "Dr. Atkins' New Diet Revolution"; Robert C. Atkins, M.D.; 1992
- Weight-Control Information Network: Weight-Loss and Nutrition Myths
- Annals of Internal Medicine"; Low-Carbohydrate Diets and All-Cause and Cause-Specific Mortality: Two Cohort Studies; TT Fung, et al; Sep 7 2010
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