If you are vegetarian, you may be wondering whether you can use a low-carbohydrate diet, such as Atkins, to help you lose weight. You can follow Atkins if you are vegetarian, but you may need to get creative with your food choices to avoid boredom, since so many vegetarian foods are limited on Atkins. You risk nutrient deficiencies on a low-carbohydrate diet, so talk to your doctor or a nutritionist about a healthy weight loss plan.
Diet Overview
On Atkins, you have a daily limit for net carbs, which is the dietary fiber in a food subtracted from the total carbohydrates. Your daily net carbs depend on which phase of the diet your are in. As you progress through the phases, your food choices and daily net carbs increase, and your weight loss slows down. You are supposed to take a multivitamin and mineral supplement to prevent nutrient deficiencies because the diet forbids or restricts many nutritious foods.
Vegetarian Proteins
The Atkins diet plan is supposed to include 4 to 6 oz. of a high-protein food at each meal. Most of the recommended protein sources on the regular Atkins diet are nonvegetarian foods, such as beef, pork, veal, venison, ham, lamb, fish, shellfish, chicken and turkey. If you are an ovo-lacto vegetarian, you can get your protein from eggs, which are carbohydrate-free. If you are vegan, you can get your protein from tofu, but remember to count the net carbs.
Other Atkins Foods
During phase 1, you need to get 12 to 15 g of your daily net carbs from nonstarchy vegetables, and the rest of your 20 g of net carbs from full-fat cheeses or herbs. If you are vegan, avoid animal-based foods, such as butter and other dairy products. During subsequent phases, gradually increase your net carbs, and add in small amounts of fruit, nuts, starchy vegetables and whole grains. All phases include fats, such as butter and oils. Another vegetarian option is to have an Atkins Advantage bar, Atkins Daybreak bar or Atkins Advantage shake for breakfast or snack up to two times per day.
Considerations
A potential problem with Atkins is that you may become bored from the limited food choices, give up on the diet and regain weight. Since Atkins relies heavily on protein foods, you may be even more likely to become bored if you are a vegetarian because your food choices are exceptionally limited. When you use Atkins bars and shakes, be aware that they are high in saturated fat, which can increase levels of cholesterol in your blood,
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