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The vegetarian low carb high fat and protein diet is a very popular weight loss diet that has been around for many years. It is also sometimes called the “Keto“, “Atkins” or “Paleo” diet. This type of eating plan has gained in popularity because it offers people many health benefits, such as preventing obesity, heart disease, diabetes and cancer.
The vegetarian low carb high fat and protein diet does not allow any animal products to be eaten; however, eggs are allowed along with other types of protein such as soy products like tofu or tempeh.
The vegetarian low carb high fat and protein diet does not allow any animal foods to be eaten; however, some vegetables contain small amounts of meat or cheese so they are allowed in moderation.
List of vegetarian foods that are suitable for high fat and low carb diet:
1. Nuts
Almonds, cashews, walnuts and macadamia nuts are all high in fats. Almond butter is a good source of protein for vegetarians who do not consume meat. Nuts provide the body with healthy fats that can help lower cholesterol levels as well as regulating blood sugar rates. The best part about these types of food is that they have high-fat content but low carbs which make them perfect for this type of diet.
2. Leafy Greens
Kale, spinach and collard greens are all good choices for the diet. These types of vegetables provide a lot of fiber which will help fill you up without having too many carbs in them. They also contain chlorophyll which helps cleanse the body out as well as giving it vitamins that can balance blood sugar levels and regulating cholesterol.
3. Sprouts
Sunflower seeds, soybeans or lentils make great sprouted options to eat when on this type of diet because they have high protein content with low carb count and usually take less than 24 hours to grow at home-just add water. The best part about these is that sprouting takes away carbohydrates from beans such as kidney beans so there’s no need to worry about the carb content.
4. Broccoli
Broccoli is suitable for this diet because it’s low in carbs, high in fiber and contains a lot of vitamins including vitamin K which is great for your bones.
5. Collard Greens
This type of green leafy vegetable not only tastes good but also has many benefits due to its high levels of fibre and magnesium as well as containing something called sulforaphane-a compound that can kill cancer cells!
6. Cucumbers
The cucumber is very popular with this type of diet because they are low carb/calorie food without the need for any preparation and contain lots of water so when you’re feeling hungry make sure you stock up on these healthy veggies.
7. Kale
As one would expect from eating a vegetarian meal, kale will be beneficial to your diet. It contains a lot of fiber and vitamin A which is good for maintaining healthy vision, skin and hair!
8. Cabbage
Cabbage is suitable for this type of diet because it’s low in carbs and calories so you can eat as much as you want without worry. It also contains a lot of vitamin C which is good for immune system function!
9. Avocados
Avocados are rich in omega-fatty acids which are good for the heart, brain and eyes. They’re very high in calories so make sure not to eat too many of these because they can be a slow weight gainer.
10. Lettuce
There is no denying that lettuce is low on carbs but it also contains vitamin A which benefits your skin as well as being rich in folate – an important vitamin needed during pregnancy!
11. Zucchini
Zucchini is a great vegetarian food that can be used for so many dishes. It’s very low in carbs and high in fiber which will help stop constipation!
12. Cauliflower
Cauliflower is another vegetable with only about six grams of carbohydrates per serving as well as containing lots of Vitamin K, B-complex vitamins like folate and thiamin plus minerals such as copper, potassium and manganese.
13. Eggs
When it comes to eggs, there are so many ways you can prepare them and they’re very versatile in their uses too. Eggs have less than one gram of carbohydrates per egg but the protein content will make up for this as well as containing Vitamin D (which helps with calcium absorption) and riboflavin – B-complex vitamin needed for healthy skin and hair.
14. Mushrooms
Mushrooms are low on carbohydrates and are low in fat too. They have a lot of Vitamin B-complex vitamins which are good for the nervous system and they’re also high in potassium, copper and selenium.
15. Lentils
Lentils provide complex carbohydrates as well as containing protein plus folate – another vitamin that’s important when dieting because it helps get rid of anxiety or depression. It’ll also help with conditions such as anemia by increasing iron absorption from plant-based sources like lentils!
16. Eggplant
This vegetable is low on both carbs and calories so perfect if you want to lose weight but don’t want to give up your favourite dishes due to lack of ingredients. Eggplants contain tryptophan – needed for mood providing a good amount of iron too. It’s also rich in manganese which helps maintain and sleep regulation – and is also high in fibre.
17. Spinach
This leafy green vegetable is low on carbs, but still contains protein from plant sources so perfect if you’re looking to lose weight but don’t want to give up your favourite dishes due to lack of ingredients. Spinach provides an excellent source of vitamin K which will help with blood clotting by preventing excessive bleeding, as well as vitamin A, which is essential for healthy eyesight and good vision.
18. Spaghetti Squash
This vegetable has a texture that feels similar to spaghetti as well as the taste of noodles – without all the carbs! Spaghetti squash also contains potassium so it’s perfect if you’re looking to lose weight but don’t want to give up your favourite dishes due to lack of ingredients. It may help with muscle cramps thanks to vitamin B-complex vitamins like thiamin, riboflavin and niacin.
19. Tempeh
Tempeh is suitable for a low carb diet because it contains more protein than carbs and has all the essential amino acid. Tempeh also provides fiber which helps control your blood sugar levels and feels satisfying without adding much fat to your meal.
20. Cauliflower Rice
This is my absolute favourite food to eat when following a low carb diet! Cauliflower rice can be made in batches and used for many meals – I love it with some ranch dressing mixed into the dish as well, so good! You could even add an egg on top of this yummy veggie side dish, if you’re looking to make a meal out of it that’s still vegetarian (with eggs being high protein).
21. Artichoke Hearts
These are delicious eaten raw but they also taste great cooked up in oil like Italian artichokes would be fried before eating. They contain fibre which helps keep your digestive system running smoothly and aids digestion too.
22. Berries
Berries are suitable for low carb diets and are a great source of antioxidants, fibre, vitamin C and potassium. Any type is good but blueberries are my favourite.
23. Tofu
Tofu is suitable for keto, low carb and vegetarian diets. It’s a great source of protein as well with around 25g in one 100g serving which is the same as you would get from scrambled eggs.
This low carb and high-fat vegetarian foods list can help you with your diet. While it isn’t an exhaustive list, these are some of the most common sources for those who follow a strict plant-based diet. If you’re looking to incorporate more veggies into your life or improve digestion, this is a good place to start!
