Low Carb Vegetarians

Need a change, low-carbers? Think vegetarian!

When you first started your low-carb diet, the idea of a breakfast of scrambled eggs and bacon dripping with cheese made your mouth water, but after a few months of eggs in the mornin', the afterglow is fading. If you're ready for a change, try incorporating low-carb vegetarian meals and snacks into your daily menu.

Need a diet that'll let you eat filling, tasty foods while you lose weight? eDiets offers 24 personalized plans, including the red-hot, carb-smart GI Diet. Go to eDiets to fill out a free diet profile NOW.

Low-carb does not mean just meat and eggs. "It's a fallacy that you can't eat veggies on a low-carb diet," says Margo DeMello, author of Low-Carb Vegetarian (Book Publishing, 2004).

All of the popular low-carb diet plans emphasize "good" carbs and discourage eating "bad" or empty carbs, those that are made with refined white flour, white sugar and trans fats. The avowed vegetarian was inspired to revamp her eating regimen after reading The Soy Zone (a soy version of The Zone diet), which introduced the low-carb concept to vegetarians.

There are lots of healthy, low-carb vegetarian choices, says DeMello, who lost 45 pounds doing her own version of a low-carb diet. Fruits and vegetables, nuts and seeds and whole grains are nutrient-dense, fiber-rich carbohydrate foods that fit into the low-carb mix.

If you've never tasted veggie burgers, veggie bacon strips or veggie dogs made with soy protein or textured vegetable protein, the author suggests you give them a try. These vegetarian mainstays are high in protein, low in saturated fat, and now come in low-carb versions that range from 1–to-5 net carbs per serving.

Ounce for ounce, veggies -- the greener the better -- weigh in as the low-carb vegetarian superstars. Low in carbs and packed with fiber and phytonutrients, veggies are smart-carb choices.

In addition to the tried-and-true romaine lettuce, try mushrooms, tomatoes, cabbage, broccoli, green beans, parsley, bok choy, snow peas, bell peppers, celery, chives, cucumber, artichoke, asparagus, scallions, bamboo shoots, collard greens, eggplant, bean sprouts and spinach -- all budget "buys" at less than 7 net carbs per serving.

To soothe your sweet cravings, two of the best low-carb fruit choices are berries and melons. At less than 5 grams of carbs per quarter cup, you can enjoy strawberries, blueberries, raspberries, blackberries, honeydew melon and cantaloupe -- and still meet your carb quota with room to spare.

High-fiber crisp breads are generally the lowest-carb grain choices, not counting the wide array of low-carb bread, muffin and cake mixes. Other specially prepared low-carb whole grain snacks and treats are now available as well.

So if you can't face another egg for breakfast -- or you just want to cut down on saturated fat and boost your fiber intake, here are some suggestions to zip up your food plan with a vegetarian twist:

• To take the edge off an appetite or add a little taste to a salad or veggies, try a 2 Tbsp.p. serving of nutritious and tasty nuts or seeds: pumpkin seeds (2.4 g), macadamia nuts (.9 g), almonds (1.4 g), pecans (.6 g), chopped walnuts (1.1 g) -- all under 3 net carbs.
• Make an easy guacamole by mashing 1/2 medium avocado (3 g), season with a touch of salt, 1 Tbsp. tomato salsa (1 g) and a sprinkle of lemon juice (0 g). Have with raw veggies or a few low-carb tortilla chips. This fiber-rich snack is also high in heart-healthy monounsaturated fat = 4 g net carbs (just the guacamole).
• Top 1 1/2 cups lightly steamed broccoli (5.8 g) with 1 Tbsp. grated parmesan cheese (0 carbs and only 1.5 grams of saturated fat) = 5.8 g net carbs.
• Enjoy a 1 oz. serving of roasted soy nuts (6 g), which contains 13 grams of protein and 7 grams of mostly heart-healthy polyunsaturated fat and monounsaturated fat -- and only 1.5 grams of saturated fat. This on-the-go snack comes in flavors such as ranch, barbeque, and chocolate-covered = 6 g net carbs.
• Treat yourself to a stuffed artichoke (6.9 g). Just trim artichoke stems and snap off the tough leaves to make a flat base. Place the artichoke snugly in a sauce pan and fill pan with enough water to come halfway up the artichoke. Sprinkle with sea salt, 1 Tbsp. parmesan cheese (0 g), and a splash of lemon juice (0 g). Cover with a tight-fitting lid and simmer about 40 minutes. Pull the leaves off one at a time and dip them and the delectable heart of the 'choke in a bit of melted butter (0 g) = 6.9 g net carbs.
• Make a veggie bacon BLT by placing 4 veggie bacon strips (4 g), 1 leaf of romaine lettuce (.1 g), and 2 slices tomato (1.3 g) on 1 slice high-fiber low-carb bread (3 g). Spread with 1 Tbsp. soy mayo (0 g) = 8.4 g net carbs.
• Sauté 1 cup green beans (5.8 g) in 1 Tbsp. extra virgin olive oil (0 g) with one clove chopped garlic (1.0 g), and 2 Tbsp. chopped onion (1.8 g) = 8.6 g net carbs.
  

Spread 2 Tbsp. peanut butter (4.3 g) and 2 Tbsp. sugar-free apricot jam (3.2 g) on 2 slices of crisp bread (10 g) = 17.5g net carbs.

For a light snack, enjoy the natural sweetness of fresh fruit: 1 cup raspberries (6 g), 1/2 cup honeydew melon (7.2 g), 1/2 cup pineapple (8.6 g), 1 cup watermelon (10.4), 1 cup papaya (11.2 g), 1/2 cup mango (12.6 g), 1 medium orange (12.9 g), 1 cup cherries. (16.8 g), 1 medium apple (17.3 g), 1 cup green grapes (26.8 g).

Whip up a double berry tofu shake for breakfast: blend 1/2 cup blueberries (8.2 g) and 1/2 cup strawberries (3.6 g) with 6 oz. soft tofu (4.7 g), 2 ice cubes, and 1 tsp vanilla extract (0 g). Sweeten with 1 tsp Splenda (0 g) = 16.5 net carbs.

Tip: A half-cup portion of soft tofu contains 3.1 g net carbs, 5.4 g protein and 37.5 mg isoflavones, which may reduce the risk of osteoporosis and heart disease. Try replacing all or part of the cream in cream soups with soft tofu. You can also substitute puréed tofu for part of the mayonnaise, sour cream, cream cheese, or ricotta cheese called for in salad dressings, dips and spreads.

Note All carb counts are listed in net carbs: total carbohydrates less fiber, glycerine, sugar alcohol, and polydextrose. All carb counts are taken from Atkins Carbohydrate Counter, The Complete Book of Food Counts by Corinne T. Netzer, or from the nutrition label on packaged foods

Sheri Strykowski is a freelance journalist who specializes in health, fitness and lifestyle. Her articles have appeared in The Chicago Tribune, Lerner newspapers and National Safety Council publications. She is also a content expert who has built over 40 websites for a Fortune 100 company.

The key is eating more slow carbohydrates

Boost Your Energy

By Willow Lawson
eDiets Contributor

Drastic changes in eating and exercise habits can be difficult to maintain for the long term, but there is one simple change in diet that is easy to incorporate. It raises energy levels throughout the day and can help a fledgling gym-goer make it to the treadmill after work.

Looking for a fresh approach to dieting? We have the answer! Check out our new Summer Fresh Diet -- sizzlin' grilling recipes, delicious salads and the juiciest fruits and vegetables the season has to offer!
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The key is eating more "slow" carbohydrates, also known as complex carbohydrates, or, for those who see life in simpler terms, "good" carbs. A slow carbohydrate raises blood sugar levels gradually, providing a steady stream of energy to our body's cells, and especially our brains. Whole grain foods -- such as oatmeal, whole-wheat bread, brown rice, lentil soup and beans are great slow carbohydrates.

Fast carbs, on the other hand, are digested quickly, causing a spike in blood sugar followed by a steep drop as the pancreas produces insulin to funnel extra energy into the body's cells. Processed foods that contain refined sugar and white flour are fast carbohydrates. As any junk-food junkie knows, they give us a roller-coaster ride of mental energy and turn mental sharpness into mental dullness faster than you can say "doughnut."

The body yearns for another pick-me-up shortly after snacking on fast carbs. A diet high in refined carbohydrates can also lead to insulin resistance, the beginnings of Type 2 diabetes, which is sweeping the U.S. with devastating health consequences.

An easy way of fitting slow carbohydrates into one's diet is by eating the whole grain equivalent of whatever is on the menu: brown rice instead of white rice, multi-grain bread instead of white, whole wheat pasta instead of standard spaghetti. Beyond eating more whole grain foods, a handy way of determining whether a food is a slow or fast carb is to visit glycemicindex.com. This Web site is run by Sydney University's Glycemic Index Research Service in Australia, and it allows the user to look up a food's score on the glycemic index (a scale that measures how a food's carbohydrates affect blood sugar levels).

The lower the number, the slower the carbohydrate. The steadier your supply of energy, the more endurance you will experience, and the longer you will feel full. Lentils, for example, score 40, a relatively low number for a food that provides plenty of carbohydrate energy.

A baked potato, on the other hand, can score as high as 111 on the glycemic index, a very high score. In general, potatoes and starchy grains, especially processed cereals like cornflakes and bran flakes score high on the GI. The index measures only foods that contain carbs, so meat, eggs, nuts and some vegetables aren't included in the database.

Eating more low-GI foods will not only give you a steady source of fuel throughout the day, it will also help you eat less -- and that can make up for a missed workout. Your body has to work harder to digest these fiber-rich foods before the energy can reach your bloodstream.

The extra bulk has the added advantage of keeping the stomach feeling full. In a recent study published in the Journal Pediatrics, children who started their day with high fiber breakfast foods like All-Bran, Muesli or oatmeal ate less food at lunch. Kids who ate low-fiber (and higher GI) foods like corn flakes, puffed rice and white bread were inclined to eat more at lunch. Both groups reported feeling the same level of satiety after breakfast.

Need a diet that'll let you eat filling, tasty foods while you lose weight? We offer 24 personalized plans, including the red-hot, carb-smart GI Diet by eDiets

Willow Lawson is News Editor of Psychology Today.

For eDiets

72 Pounds Down on the GI Diet

The Glycemic Impact Diet

By Carolina Diaz-Bordon
The eDiets Staff Writer

Elizabeth D. was less than thrilled that she had to buy size-20 shorts to go on a family vacation, but when she saw the pictures of herself in them she was shocked. At 5 foot 6, her weight had skyrocketed to an uncomfortable 225 pounds.

The young 29-year-old music teacher wasn't about to sit around singing the blues, instead she joined forces with eDiets and The Glycemic Impact Diet plan. Now she's singing a much happier tune in her slim and sexy size-10 figure.

"I needed to make a change and really commit to altering my present lifestyle. I liked the accessibility of eDiets . I can stay at home and work on it on my computer. The program is really complete,” Elizabeth tells eDiets .

"I like that there's a great deal of support available without having to go to a meeting. The Glycemic Impact plan appealed to me right off the bat. It limits carbohydrates but still allows me to eat them. I was really just looking for a change, and it looked like something for me to try."

Need a diet that'll let you eat filling, tasty foods while you lose weight? We offer 24 personalized plans, including the red-hot carb-smart GI Diet: fill out a free diet profile!

Turns out the The Glycemic Impact Diet was exactly what her body, mind and spirit needed. The plan, which is built around eating the right combination of protein, carbohydrates and fat at every meal, helped her achieve optimal metabolic balance every time she ate. In return, she started losing weight, her hunger pangs and her unhealthy cravings began fading, and her energy level increased.

"Since it was the summertime, I was off of work. I had time to really do the recipe-based plan and try out a variety of different foods. I like cooking, so that appealed to me because I could actually make lots of different things on the plan. Pretty much as soon as I started I noticed I had much more energy within the first week. I felt like my energy was through the roof," she says.

"That immediate change motivated me to start working out and to really stick with the plan so I could really start seeing some progress."

Once she started on her health journey, the motivated music teacher from Maryland was eager to learn more.

"My eating habits in the past were not good. I was never really into the fast-food thing but I was very lazy with my cooking habits. Dinner would be a big plate of pasta. If we went out, I would order chicken fingers, French fries and ice cream. I had fallen into what was quick and convenient and not what was good for me," admits Elizabeth.

"I am much more aware of what I eat. I enjoy everything I eat but limit the amount I consume. I try to eat as many healthy things that I can that will benefit my body. I don't want to eat something just because it's there or it looks good. I try to think about the long run. I ask myself if this is going help me be a healthier person."

While the archive meetings, meal plan and shopping lists have been helpful tools, the eDiets support boards have been the most helpful diet tool for Elizabeth.

"I've been part of the Life Odyssey Challenge since I started eDiets , and it has really just given me so much support and encouragement. I honestly, don't think I could have gotten this far without the help of my teammates. I am actually a captain for my team now."

There's no doubt she's come a long way since she first linked up with eDiets Glycemic Impact plan.

Fitness makeover
Elizabeth took advantage of the fitness plan available to members and got ideas on how to get started revving up her physical lifestyle. Gradually the super slimmer started becoming more active. Nowadays, it's become part of her weekly routine.

"As a music teacher, I teach elementary school. All day I am singing and dancing and playing around with my kids. I can do that now. I can play around with them and be silly and dance and not be winded, gasping for air. It's just really improved my life and the way that I feel and in the things that I want to do. I think I'm just a happier person all around.

In addition to the amazing support she's received from her fellow teammates at eDiets.com, she's also received worlds of encouragement from those closest to her.

"Anytime I go to visit my parents, my mom calls to see what kind of food I want to have available to make my life easier for me. My fiancé has been extremely supportive. We don't keep junk food in the house anymore.

"I've also gotten tons of encouragement from the people I work with. It means so much to hear people tell me that I'm melting away and getting so skinny. I never thought I would hear those kinds of things."

One look at her after pictures and it's easy to see why this music maker's fit and flattering 153-pound figure is making such a commotion. She looks and feels better than she has in years, and she plans on making sure that continues for the rest of her life.

"I've always struggled with my self-image, and I haven't been really confident in the past. Just having the confidence within myself to know that I am taking care of myself and taking the necessary steps to be a healthy person, it sort of roles over into everything else," she said.

"My original goal was to lose 80 pounds. At this point, I am about 8 pounds away from that. I would like to get to that point and then just maintain. I'd like to continue working out and increasing my cardio and overall level of fitness."

Now that you've read what the GI plan can do, why not get your own personalized meal plan from eDiets? Click here to get started.

Carolina Diaz-Bordon is a writer specializing in health, beauty and relationships

Low Carb On A Budget

By Susan Burke MS, RD, LD/N, CDE
eDiets Contributor

eDiets and Atkins have teamed up to create personalized low-carb plans for you! This dynamic duo can get you started on the road to weight loss today! To get started on shedding those extra pounds, click here to complete a free profile. Read on for further inspiration...

Low-carb eating is popular. According to LowCarbiz, more than 40 million Americans report they're counting carbs, not calories, to manage their weight. But is low-carb eating too expensive for the people who need it most?

USA Today recently published a front-page article that showed the weekly expense of following a low-carb program is greater than following a diet patterned after the recommendations of the USDA, which uses the Food Guide Pyramid. However, although low-carb eating can be expensive, it doesn't have to be. Low-fat dieters can also include meat, fish and chicken in their diet and stay within their food budgets.

The secret is to modify. If you follow the low-carb approaches without making your own modifications, then it may be pricey. Weight-loss books are written to appeal to the eye, and usually contain recipes and photos of appetizing and delicious foods, often expensive cuts of meat, and higher priced fish. If you're on a budget, you're going to have to be creative.

You don't have to be rich to eat low carb, and you don't need to be wealthy to eat a balanced meal plan. Any meal plan can be modified to be healthier and less expensive. Use these tips for shopping economically, for both low-carb and low-fat eating.

1. Stock up: Low-carb living means more protein and fat and less carbs. Buy large-sized packages of meat, chicken and fish, and wrap into smaller sized portions and freeze. Less tender cuts of meat are cheaper, and just as nutritious. Frozen is less expensive than fresh and just as nutritious. Eggs are very inexpensive, so stock up.

2. Manage your meal plan: At eDiets, you get a brand-new menu of meals and recipes weekly. Economize by changing two or three meals and recipes to repeat. You save on price when you buy in bulk and can freeze the remaining portions for your convenience meals.

3. Cut and chop: Premixed and washed salads are convenient, but you pay a price. Buy a head of lettuce, rinse thoroughly and spin in a salad spinner (a great investment -- it makes the crispest lettuce), then wrap in paper towels and store in a plastic bag in the refrigerator.

4. Buy on sale: Even if your meal plan calls for blueberries, if strawberries are in season (as they are now), buy the large size. I saw a "buy one, get one free" sale on strawberries today. Rinse, pat dry, slice and freeze one container, and use the other as your fruit for the week.

5. Limit low-carb packaged food: These items are generally expensive, and not necessary to follow low-carb programs successfully. Atkins makes low-carb bread that can be used on Induction and helps to satisfy cravings, but you use it sparingly, and you can freeze it.

6. Buy inexpensive nuts, instead of the ultra-expensive macadamia nuts: Some of the low-carb programs call for using macadamia nuts and expensive cashews. Walnuts, almonds and peanuts are dramatically less expensive and offer similar nutritional value. Canola oil and regular olive oil are nutritionally similar to extra virgin olive oil, and much less expensive.

7. Be flexible, and use your substitution list: eDiets members receive weekly menus and recipes for all their diet programs, and show members how to use their substitution list when they go shopping. If your menu calls for steak, and your budget calls for chicken, then substitute chicken, or any other protein that's on sale, including fish or tofu.

8. Stick with water: Water is the ultimate budget/diet drink. Artificially sweetened drinks aren't as good for you as water… period. Even bottled water can be pricy; you can purchase a refrigerator water filter or under-the-sink model for less than $30 and it will save you money in the long run.

9. Save money on vegetables and fruit: Buy in season (local produce), and check the frozen food aisle for sales on frozen vegetables and fruit. Frozen produce is often more nutritious than fresh, due to the extended time necessary to ship to your local store, where it may sit on the shelf for a number of days before you actually eat it. Frozen produce, picked and processed in the field, retains more valuable nutrition. Local produce will be less expensive and generally fresher than shipped.

10. If you're eating out, save money by sharing an entrée and ordering a salad for an appetizer: Eating out is usually more expensive than cooking at home, but an occasional night out can be made more economical by sharing.

Getting the body you've always wanted doesn't have to be a dream -- it can be a reality! Visit eDiets to complete a free profile and choose YOUR diet. Make this your best holiday season ever!

eDiets Vice President of Nutrition Services, Susan L. Burke, M.S., R.D., L.D., CDE is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.