Vegetarians who want to lose weight on a high-protein, low-carbohydrate diet do have some choices. Depending on how strict the diet is, vegetarians can find adequate amount of protein from dairy products and eggs that are not cooked in pastries or served with grains. Soy is a staple in most vegetarian diets and is typically low in carbohydrates and high in protein.
Types
There are plenty of foods that vegetarians can eat, especially those who include some dairy and eggs in their diets. Depending on how strict of a vegetarian diet you adhere to, eggs are a great source of protein with few carbs. Strict vegetarians--vegans--do not eat any animal products or by-products. Lacto-ovo vegetarians can get plenty of protein from eggs while keeping the carbs low.
Potential
While vegetarians tend to be thinner as a whole, many vegetarians rely too heavily on carbs for their main source of calories and gain weight as a result. Doctors at Brigham and Women's Hospital report that a diet low in carbohydrates, especially refined carbs, can promote greater weight loss. Additionally, low-carb diets can help vegetarians better control their blood sugar and insulin levels. Another benefit of a low-carb diet is lower triglyceride levels.
Considerations
A vegetarian diet on its merits typically is low in protein and other essential nutrients, report doctors at the Mayo Clinic. Many of the proteins in a typical vegetarian diet come from high-carb foods like fortified cereal and beans. While pursuing a low-carbohydrate plan, vegetarians may need to take supplements. Liquid protein supplements usually are low in carbs, while powdered versions often are made with grain and are high in carbohydrates. Vitamins that contain nutrients like calcium, iron, zinc and vitamin B12 also can be helpful to compete the nutritional needs of a vegetarian while on the low-carb diet.
Alternatives
Soy-based dairy products made from the soybean are suitable sources of protein for both lacto-ovo vegetarians and vegans. Other products made from soy, such as tofu and tempeh, are low in carbohydrates and high in protein. Soy also is a complete protein that provides sufficient amino acids and phytochemicals for optimum health. There is less than one gram of carbohydrate in an egg, making it an official low-carb dieting alternative. While milk and yogurt are high in carbs, most cheese is relatively low. One ounce of cheddar cheese has less than 0.5g carbohydrates, while gruyere, though high in fat, contains only trace amount of carbs. Butter has practically no carbohydrates and heavy cream has less than 1g.
Warning
While a high-protein, low-carbohydrate may not be healthiest way to lose weight, it can be useful in the short term for quick weight loss, report researchers at the Weight-control Information Network, a service provided by the National Institute of Diabetes and Digestive and Kidney Diseases. The diet is not balanced and could lead to a higher risk of heart disease if maintained beyond a month or two. In addition, a prolonged high-protein diet can lead to kidney problems because of the extra stress placed on the organs. A diet too low in carbohydrates can lead to bad breath and ketosis, which causes fatigue, extreme thirst, weakness and sleep problems.
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