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Research shows that low carbohydrate diets are very effective for short term weight loss – a diet of grilled fish or meat together with lots of leafy vegetables can very quickly ‘melt’ away surplus kilos.  What happens, though, if you are a vegetarian?  Is it still possible to follow a low carb diet plan for vegetarian while respecting the principles of a vegetarian diet? Protein shakes are an obvious choice for breakfast  and delicious protein rich smoothies can be made by blending protein powder, milk, frozen fruit and nut butters.   Lunch and supper can be based around vegetables supplemented with a variety of vegetable proteins, while aiming to keep the carbohydrate content as low as possible. Charlotte Debeugny is a bilingual UK Registered Nutritionist and published author working in medical centres in and around Paris. I’m still thinking of becoming a vegetarian, even though I’m not eating meat so often its still a hard decision to say NO forever! Planning a diet that does not include meat sounds difficult, and to make this a low carb diet can be quite challenging.
A low carb diet means that an individual has to increase the amount of protein or fat in the diet to meet the daily energy requirements. Complex carbohydrates should always be first choice in any diet and simple sugars should be avoided. Due to low carb and higher amount of protein, large amount of ketones are produced in the body, which can lead to dehydration.

Vegetables, fruits and cereals are the main sources of carbohydrates and energy in a vegetarian diet, so one has to carefully select the food items that are vegetarian and at the same time not very high in carb. In vegetarian diets the type of protein is of much importance, because most of the plant proteins are incomplete (lacking one or more amino acid), so it is very important to add a variety of proteins of plant origin and not rely too much on any one source.
Check labels and buy foods that contain only natural sugar and avoid the ones that have added sugars. Usually diets low in carbs can also be very low in fiber, which is mainly provided by complex carbs, so one has to make sure that fiber containing foods are added daily in the diet.
A sudden cut down is not suggested, because the body needs to maintain steady levels of blood sugar. In contrast, an average serving of 100g cooked lentils contains 20g of carbohydrate and if you add in a serving of rice, you can easily consume 50g of carbohydrate during one meal! For example, mixing lentils with cereals can provide essential amino acids in a vegetarian diet.
While reading labels, pay attention to various forms of sugars added to the product, these may be listed as molasses, powdered sugar, brown sugar, honey, high fructose corn syrup, confectioner’s sugar etc.

The main aim should be to include low carb high fiber vegetables and avoid starchy high carb foods. Some people experience headache when they start following a low carb diet, but this usually goes away once they start drinking extra water or add some sodium to the diet. Adding a low fat dairy product to each meal can be a good way to ensure good protein, low carb and moderate protein in the diet. Getting an idea about the glycemic index of food is always a good effort towards knowing the difference in good and bad carbs, and choosing the carbs wisely.
Her goal is to help people achieve a good health with a balanced approach toward food and fitness. Good carbs are not highly processed, contain more fibers and do not quickly convert into glucose.

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