How many carbs in a low-carb diet - Vegetarian options?

erniemj

I am currently seriously trying to reduce my carbs, but still get enough protein through a vegetarian diet. Two questions - how many carbs is considered low-carb for a vegetarian? And, what are some good food options to get enough protein, without getting too many carbs?

Thank you!

My diet is a little wonky this week - normally I eat 1300+ calories (much higher on workout days), but this week is a bit different, so just ignore this week's diary. I have a minor medical issue that I am working through - so please ignore - thank you.

JennLifts

Low carb is the same if you eat meat or not. It ALL depends on perspective. To me, low carb is like 50g. To some it's like 150g. To others it's like 250g.
If you're veg and going lower carb, you're going to be into eggs, egg whites, fake meat, cheeses, GY, maybe some whey powder.

UponThisRock

low-carb vegetarian diet = ice skating uphill

nasja1984

You should maintain a minimum of 100 carbs per day to avoid ketosis. Don't go under that.

Alisha_countrymama

Why does she need to avoid ketosis?
Irritated with the Low carb haters on MFP!

erniemj

low-carb vegetarian diet = ice skating uphill

that is how I have been feeling!!!

VeganPanda

Hi! I took a look at your diary. You are set at 130. I wouldn't go below 90 for you.

And I am not into the low-carb thing (maybe it's my experience that those wraps taste like cardboard), but your body needs some carbs, just eat whole grain ones.

Good luck.

jennifer52484

I'm not sure what is a good carb number for a vegeterian but My Carb intake is on a five day cycle. 125, 100, 75, 50, 75g. Whey protein works, plain greek yogurt(I add cookies and cream whey protein powder in mine), lightlife veggie chicken, lots of eggwhites.

redwoodbsq1

I have had this conundrum too. I usually try and eat salads as a side dish to fill up on that instead of needing so much rice to feel full. I also fill up on beans and lentils. I haven't tried quinoa yet, but everyone has told me about it (I'm just forget to look for it in the store, creature of habit I guess).

But basically I try and make sure the carbs I'm eating are packed in protein too.

Alisha_countrymama

I would stay around 30 NET carbs...you can pack a ton of veggies into that. You will be full! If you buy the Atkins Book, there is a whole section in it about doing Atkins for Vegetarians and there are tons of Atkins recipes too...hopes this helps.

Sample days:

Breakfast: piece of quiche and veggie burger pattie: 4 carbs
lunch: string cheese and some almonds 2 carbs
snack: 3 deviled egg halves 1 carb
dinner: half a block of smoked tofu with several stuffed mushrooms : 9
snack: atkins corn muffin: 3 carbs
Total: 19 carbs

same but instead of dinner and later snack: 1 C spaghetti squash with alfredo sauce and a nice salad

Breakfast: piece of quiche and atkins corn muffin: 5 carbs
Lunch: cheese and almonds: 2 carbs
Dinner: Salad with 1/4c. red enchilada sauce, cheese, spoonful salsa, 1/2 avacado, and then under the broiler until the cheese melts: 9 carbs
snack: 1/3 cucumber with ranch dip: 6 carbs
Total: 22 carbs

Breakfast: celery with cream cheese: 3 carbs
Lunch: Broccoli quiche: 4 carbs
Dinner: cheese omelet with mock mashed potatoes 7 carbs
dessert: coconut pudding: 3 carbs
Total: 17 carbs

Breakfast: meringue cookies and coconut pudding: 4 carbs
Lunch: almonds: 2 carbs
Snack: cheese and some turnip fries: 3 carbs
Dinner: Tomato and cheddar soup: 9 carbs
Total: 18 carbs

So I hope that gives you some examples of what you can eat. If you want, let me know and I can put up more examples. You mainly will have to do some research to find recipes that you like that are low carb. My husband thought I was crazy but now that he sees how good I eat he is going to join me the low carb way! The meal that convinced him was when we took some poblano peppers and roasted them, and peeled off their skins. While they were roasting we took 1 C of cream, boiled it, and stirred in 1 1/2 C. shredded mexican melting cheese (chihuahua cheese) and let boil until reduced to 1 C. Then, we scrambled some eggs with fake bacon bits, slid the eggs into the roasted peppers and topped it off with the cream cheese sauce.

Alisha_countrymama

There is also a section in the book for Vegan's and Atkins.

Dean31

I'd have to agree. I'm currently taking a nutrition class and low-carb is definitely not recommended, especially for very long. The recommended daily intake for carbs is 130g. 100 would probably be ok. The thing is that your body's main energy source (indeed the only energy source for many cells) is glucose, which is a carb. Your body can only "make" glucose from protein and fats in very limited amounts and it takes time, which means it can't do it quick enough to keep up with your energy needs. Your body will have to take protein from your muscles and organs, thus weakening your body (you will lose more muscle mass than fat with a low carb diet). Also, it will attempt to break down fat, but will only be able to partially break down fats in order to get what it needs quick enough. This results to ketone bodies in your blood, aka ketosis.

I'd recommend going smart carb instead of really low carb. Eat more complex carbs and cut back on your simple carbs. Complex carbs digest more slowly, thus releasing less glucose into your bloodstream all at once. This way your body has more time to use the glucose as energy instead of being flooded with glucose and storing the excess as fat to regulate your glucose level. Be sure to eat plenty of fiber too. Soluble fiber will also slow the amount of glucose being absorbed into your bloodstream all at once.

As far as veg. options go, just go for the higher fiber items. Beans are GREAT for this. They are high fiber and protein. Lentils for one have 11g fiber and 10g protein per serving.

HotKanye

I am working towards higher protein, not lower carb. Remember that beans and vegetables are carbs so if you are limiting those that is not going to be awesome for a vegetarian. I am vegan and I can tell you the best source of protein for me is seitan. Seconds are tempeh and tofu. But I find the protein in lentils and beans adds up though they have carbs too so if you are avoiding those for some reason they won't work. Maybe look into *slow* carb rather than low carb. It allows unlimited beans and veggies but nothing that is or can be white.

TLCEsq

I generally try to stay under 20% of my daily calories... it differs for everyone. Some clinical journals I've read consider "low carb" to be 40% or under, while others say 100 grams or under... it just depends. I prefer to work off of percentages of daily calorie intake rather than a set grams number, but that's just me.

Edit: I generally try to stay away from grains, including whole grains, because I have blood sugar issues and they also tear my stomach up. I hadn't had grains in a while and this past Saturday I ate a piece of bread from the bread basket at my anniversary dinner... big mistake. That's my body though, you just have to find what works for you, and you will! :-)

erniemj

Thank you everyone, very insightful. Oh, I did not want to be super low carbs, I really wanted to know if I am eating too many, and should I cut back on some - my diary is set at 40/40/20 carb/pro/fat and hopefully that is okay, I have a hard time meeting my protein quota, and generally find I go over on carbs, so I was hoping to fix that ratio some and try to stay more within my daily goals - hopefully 40% carb is sufficient to live, and low enough to lose!

Thank you again!

HotKanye

I think mine is set to 50/30/20 and I'm having no trouble losing. It's really grams that are more accurate than percentages when you're on a reduced calorie diet. I also am not getting many carbs from grain sources right now but mostly legumes, vegetables and fruit. Being as green vegetables count as carbs I think it is stupid to restrict them no matter what your goals are. Our bodies need lots of good veggies to be well so unless you want to be thin and sickly I would aim to increase protein rather than strictly reducing carbs. It sounds like you're on the right track!

jcpmoore

If you need help upping protein, I would add more beans into your diet. They are high in protein and fiber, which keeps you full. And you don't need a lot for a serving (half a cup usually). I like black beans with fire roasted tomatoes myself, then steamed broccoli on the side with an apple or carrots. It's a pretty filling meal. Just one example.

Good luck!

PaleoPath4Lyfe

Why does she need to avoid ketosis?
Irritated with the Low carb haters on MFP!

I know right...........

To the OP, hemp protein is your friend!!!