A ketogenic diet is a diet that is low in carbohydrates, high in fat, and has a moderate level of protein.This is a detailed meal plan for the vegetarian ketogenic diet. Foods to eat, foods to avoid and a sample 7-day vegetarian keto diet meal plan & menu.
Our bodies prefer to burn carbs for fuel before it burns fat, so a ketogenic diet forces our bodies to use our fat as fuel, which leads to weight loss.
Ketogenic diets work because consuming a low amount of carbs causes our metabolism to go into a state called ketosis. This happens when there is an increase in ketones in our bloodstream. Ketones are created when our bodies use fat as fuel
These ketones are a form of fuel that helps the body burn fat as the main source of fuel, instead of using the glucose (sugar) from carbs.
Ketogenic diets have long been used as a treatment for epilepsy and for diabetes, however, people also use it to lose weight.
Some people may be surprised to learn that many vegetarians, like many non-vegetarians, struggle with their weight and need to alter their diets to lose weight.
This is because the typical vegetarian diet contains more carbs and less fat than most meat-based diets. Unfortunately, some vegetarians do not process carbs well, and this leads to weight gain and other health problems.
In terms of losing weight, the only thing that matters in the ketogenic diet is the number of carbs you consume. However, for purposes of overall health, vegetarians should distinguish between good carbs and bad carbs.
Good carbs are foods that are high in fiber, and nutrients because they are either not processed, or only minimally processed.
Bad carbs are heavily processed foods that are high in carbs. These foods enter the bloodstream faster than good carbs because they are converted to sugar faster.
All carbs raise our blood sugar levels, however, bad, heavily-processed carbs are processed and absorbed by our bodies faster than the good, fiber and nutrient-rich carbs that are closer to their natural state.
The natural process of carb consumption is that carbs are turned into sugar, also known as glucose, and then released into the bloodstream to be used as fuel.
This increase in blood sugar levels gives us energy. To help these sugars to be used by our bodies, our pancreas releases insulin. This insulin release is what allows our bodies to process the sugar of carbs as fuel.
The problems begin when we consume too many carbs, because this can cause our blood sugar levels to rise so quickly that the corresponding insulin that is released blocks our bodys ability to use this increase sugar as fuel. This results in weight gain.
This often turns into a vicious cycle where the rapid rise in our blood sugar levels then leads to a rapid fall in our blood sugar, which then lowers our energy levels and makes it hard to focus.
A rapid fall in energy can also lead to an increase in hunger and the need to increase blood sugars, by consuming more carbs, to get through the day.
The bad carbs to get rid of are heavily processed, high-carb foods such as those that contain white sugar and white flour. These foods include:
If you must use an item from this bad carbs list, buy it the day you plan to use it. Do not store it in your pantry for future use.
After youve eliminated all the bad carbs from your pantry, stock up on the following good carbs:
You can also make your own flavored oils and vinegars by adding your desired spices and allowing the flavors to marinate for at least 24 hours before using.
Since even the high-carb fruits and vegetables are nutritious, you should be able to experiment with eating no more than one of them a day without sabotaging your diet.
There are many types of ketogenic diets. The strictest versions may limit your carb intake to no more than 20 grams a day.
Although lower carb diets typically result in more and faster weight loss, most people cant stay on those diets for the long-term.
Following a moderate ketogenic diet is the best way to stick with a diet that will help you lose or maintain weight, and become as healthy as possible.
Become familiar with the correct portion sizes for each type of food you eat. The Mayo Clinic offers easy to remember visual cues to help you stay on track.
For instance, serving of fruit should be no larger than a tennis ball. A serving of most vegetables should not exceed the size of a baseball. One serving of carbs should be about the size of a hockey puck.
Your dairy serving should be the size of 3 or 4 dice. A protein serving should be the size of a deck of cards. Each serving of fat should not be larger than 2 dice.
Try to stay open to trying new foods and ways of preparing old favorites. Use spices you have never tried before, and keep an eye open for new recipes.
Finding new and tasty ways to prepare dishes will help you stay consistent with the ketogenic diet. The result is that you will reap the long-term benefits of maintaining a healthy, nutritious way of eating over your lifetime.
Please take a moment to subscribe to our blog. Youll get free e-mail updates whenever we publish new articles on ketogenic diet.
P.S. Have a look at the Keto Guidebook, our foolproof 4-week keto meal plan (+ vegetarian meals). It has all the tools, information, and recipes needed for you to succeed.
If youre really serious about losing weight and want to create a new lifestyle for yourself then the Keto Guidebook is for you.
The Ketogenic Diet has changed my life. It has transformed my body for good. It is simpler than you think.
The Keto Guidebook walks you through how to get your body into the ketosis state and maintain it so you meet your weight loss goals.
Check Out the Keto Guidebook Now
See the article here:
7-Day Vegetarian Keto Diet Meal Plan & Menu – Dieting Well