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  #1   ^
Old Wed, Jun-10-15, 16:22
JEY100's Avatar
JEY100 JEY100 is offline
To Good Health!
Posts: 8,901
 
Plan: IF Fung/LC Westman/Primal
Stats: 220/170/165 Female 5' 9"
BF:45%/25.3%/24%
Progress: 91%
Location: NC
Default How to Eat Low Carb as a Vegetarian or Vegan

Authority Nutrition writes a summary post on this topic:

http://authoritynutrition.com/low-carb-as-a-vegetarian/
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  #2   ^
Old Mon, Jun-22-15, 12:31
gumbybythe's Avatar
gumbybythe gumbybythe is offline
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Posts: 32
 
Plan: modified S.B./Semi-Veggie
Stats: 206/153/145 Female 64 "
BF:too much to count
Progress: 87%
Location: Wa. State
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Thanks Janet 🙌
This helps me a lot, just returned to eating semi vegetarian and this is a great refresher course.
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  #3   ^
Old Sat, Oct-31-15, 08:53
JEY100's Avatar
JEY100 JEY100 is offline
To Good Health!
Posts: 8,901
 
Plan: IF Fung/LC Westman/Primal
Stats: 220/170/165 Female 5' 9"
BF:45%/25.3%/24%
Progress: 91%
Location: NC
Default

Another good summary of advice how to eat well as a LC vegetarian:
https://lowcarbrn.wordpress.com/201...arian-or-vegan/
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  #4   ^
Old Wed, Apr-20-16, 10:45
JEY100's Avatar
JEY100 JEY100 is offline
To Good Health!
Posts: 8,901
 
Plan: IF Fung/LC Westman/Primal
Stats: 220/170/165 Female 5' 9"
BF:45%/25.3%/24%
Progress: 91%
Location: NC
Default

From the wonderful Mark Sisson: 17 Primal Tips for Vegans and Vegetarians

http://www.marksdailyapple.com/17-p.../#axzz46NzI6qyM
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  #5   ^
Old Fri, Sep-16-16, 13:11
mccoy_3000's Avatar
mccoy_3000 mccoy_3000 is offline
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Posts: 87
 
Plan: moderately LC, HF, LP
Stats: 149/143/143 Male 170
BF:
Progress: 100%
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I read all the posted links but, if I'm allowed to say that, being lacto-ovo vegetarian makes up no problem at all.
I started experimenting a moderately low carb diet. 80 to 100 grams a day. This is my typical fare, so typical that I have not deviated from it from the beginning, a few days ago. I can only have 2 meals a day.
  • Meal one: this is usually a brunch. Non-sweet fruit (it's peaches now) 300 to 400 grams. One pint (500 grams) of wholefat, unsweetened yogurt. Hazelnuts. No more than 10 grams of 92% or 99% chocolate.
  • Meal two: that's a dinner. Fresh and cooked non-starchy vegetables, dressed with abundant olive oil, apple vinegar and spices, liberal amounts. 2 eggs, 50 grams of cheese (zero carbs cheese). A few nuts. A few olives. Sometimes whipped cream with unseweetened cocoa powder.

Beyond the above, I'll have 2 cups of hot water with unsweetened cocoa powder throughout the day..

The above is an example of moderately low carb (80 t0 100 grams), moderate proteins (50 to 55 grams), moderately hi fat (100 to 120 grams)diet.

If we take away fresh fruit, the above would become a full-fledged low carb diet (about 50 grams carb per day).

I may try that, maybe eating avocados and tomatoes. It's awkward when on the job though.

Last edited by mccoy_3000 : Fri, Sep-16-16 at 13:16.
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  #6   ^
Old Fri, Sep-16-16, 13:46
Robin120's Avatar
Robin120 Robin120 is offline
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Posts: 3,836
 
Plan: low carb
Stats: 171/125/145 Female 5'9
BF:
Progress: 177%
Location: DC
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nice links- my 2 cents as a former veg who started low carb (and then after 7 years switched back to eating some meat), is that a vegetarian or vegan must be careful not to simply replicate low carb menus but use processed garbage like boca burgers, quorn cutlets, etc....i eat the rare veggy burger myself, but it is a treat, definitely not a staple.

and as posted above- consuming dairy and eggs makes it much easier.

if vegan for ethical reasons, i would encourage a person just to ditch grains, added sugar, and hugh sugar/starch fruit/veg. Choose berries over mango or banana. Choose zuchinni noodles over pasta- try serving it with an asian peanut sauce for protein and fat. choose tempeh or other fresh edamame over tofurkey.
basically, eat more whole, natural foods and avoid sugar and grains.

if the person is lacto-ovo, then it is much easier to go lower in carbs....

for the record- my immune system seemed better, my hair and nails stronger, and i made better gains in strength when i started consuming small amounts of fish/chicken/turkey (1-1.5 servings/day on average), with very occasional bacon.
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  #7   ^
Old Fri, Sep-16-16, 14:01
mccoy_3000's Avatar
mccoy_3000 mccoy_3000 is offline
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Posts: 87
 
Plan: moderately LC, HF, LP
Stats: 149/143/143 Male 170
BF:
Progress: 100%
Default

A vegan low carb diet I believe may exhibit a bifurcation, 2 possibilities:
  • Liberal soy proteins: soy milk, soy yogurt, tofu and all the gamut of soy products and TVP. Proteins would be no big prob. Plus all non starchy vegetables, nuts, seeds, olive oil, konjac and psyllium bread and all these lowcarb options. A bit boring maybe. The availability of soy proteins would also entail significant exposure to isoflavones. A real vegan could not care less though.
  • Soy proteins no more than 15 grams per day. safe threshold for isoflavones. I would choose this option. Also, TVP sounds something so artificial and unhealthy that I'd rather eat meat. On top of that, I would need 35 more grams of proteins per day. A bit of a challenge. 100 grams of almonds = 18 g/proteins. 1 avocado = 10 grams of proteins. 250 grams of vegetables= 7 grams of proteins. I reached 50. Plus Coconut fat, 92% chocolate.... I wonder if I'd be able to follow such a diet. I doubt it. A reasond, scientific schedule of supplementation would probably be needed.
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  #8   ^
Old Fri, Sep-16-16, 14:09
thud123's Avatar
thud123 thud123 is offline
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Posts: 3,364
 
Plan: ~25NC/IF
Stats: 342.2/186.2/000 Male 72 inches
BF:
Progress: 46%
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Thanks for the link JEY. I have considered leaning the way of vegetables with smaller amounts of fish, eggs and some birds - perhaps insects too as they might become a common source of protein.
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  #9   ^
Old Mon, Oct-17-16, 05:33
JEY100's Avatar
JEY100 JEY100 is offline
To Good Health!
Posts: 8,901
 
Plan: IF Fung/LC Westman/Primal
Stats: 220/170/165 Female 5' 9"
BF:45%/25.3%/24%
Progress: 91%
Location: NC
Default

28 low carb vegetarian meals from DitchTheCarbs.
http://www.ditchthecarbs.com/2016/1...getarian-meals/
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  #10   ^
Old Mon, Oct-17-16, 08:46
thud123's Avatar
thud123 thud123 is offline
Senior Member
Posts: 3,364
 
Plan: ~25NC/IF
Stats: 342.2/186.2/000 Male 72 inches
BF:
Progress: 46%
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Thanks! I like the Roasted Cauliflower idea. I think I'll make this or some mashed up cauliflower for Thanksgiving in USA to share with family. Here was a test from last year and it was good!




Yeah Vegetables! Go Vegetables!
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  #11   ^
Old Wed, Oct-19-16, 07:23
mccoy_3000's Avatar
mccoy_3000 mccoy_3000 is offline
Registered Member
Posts: 87
 
Plan: moderately LC, HF, LP
Stats: 149/143/143 Male 170
BF:
Progress: 100%
Default

I have increased the carbs because I lost weight. I do not wish to go below 22 BMI. Since I am pretty carb tolerant I must go half way thru to mantain weight.
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  #12   ^
Old Fri, May-19-17, 12:46
JEY100's Avatar
JEY100 JEY100 is offline
To Good Health!
Posts: 8,901
 
Plan: IF Fung/LC Westman/Primal
Stats: 220/170/165 Female 5' 9"
BF:45%/25.3%/24%
Progress: 91%
Location: NC
Default

25 Vegetarian Keto Recipes (not vegan) from Ruled Me:
https://www.ruled.me/25-vegetarian-keto-recipes/
Great photos, a few simple pizzas, and fried Mac 'n Cheese.

Last edited by JEY100 : Fri, May-19-17 at 12:53.
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