I give a Vegetarian Keto Diet Guide for Beginners. A vegetarian keto diet is an option for someone who doesnโt eat any meat or fish and wants to avoid sugar and starches. This video is a complete vegetarian keto for beginners guide, where Iโll explain what foods to eat and what foods to avoid, with a deeper look into the best vegetarian keto protein sources. I’ll give you a few vegetarian keto diet tips, and some vegetarian keto meal ideas. Make sure you watch this video until the end to not miss anything out.
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Follow me on Instagram for keto tips and meal ideas:
โถhttps://www.instagram.com/advancednutrition1/
What are the rules of a vegetarian keto diet?
You donโt eat meat, fish, sugar, and starch.
You have to limit your daily carb intake to no more than 50 grams of carbs a day.
Having the right amount of protein and eating the right types of protein.
What are some of the important things to know about starting a low carb keto vegetarian diet?
From plant-based protein sources, soya is the best in terms of quantity, amino acid profile, and bioavailability. Just keep in mind, not all soy is created equal. We have organic soya and we have GMO soy. And we have unfermented soy or fermented soy. These are very different.
I recommend staying away from GMOs at all costs.
Watch my video where I explain why is it a good idea to avoid GMOs:
You should choose organic fermented soy products, such as organic tofu and tempeh. Keep in mind that most tofu is actually unfermented but it is soaked. Which still reduces the amount of antinutrients and makes them more bioavailable.
You can follow this recipe for fermenting your tofu:
https://fullofplants.com/how-to-make-fermented-tofu-cheese-chao/
Excess estrogen from soya can increase your cancer risk.
These are the best sources of vegetarian keto protein:
Organic tempeh, hempseeds, organic tofu, pea protein, organic eggs, grass-fed cheese, chia seeds.
Then, let’s look at the best low carb keto vegetables. You should aim for 7 to 10 cups of non-starchy vegetables a day. All of these are low in carbs. They’ll have up to 5 grams of carbs per 100g.
Where you can get best sweeteners:
Order organic liquid stevia (UK)
https://amzn.to/3kQnQw1
Organic stevia and erythritol mix (UK)
https://amzn.to/2UqWLEy
Stevia (US)
https://amzn.to/30ny9zP
And the foods to avoid on a low carb keto vegetarian diet include:
Bread, rice, pizza, pasta, potatoes, lentils, chickpeas, beans, quinoa, high sugar fruits such as pineapples, mangoes, oranges, sweets, sodas, fake meat, soy milk, and vegetable oils.
References:
Genetically modified crops safety assessments: present limits and possible improvements
https://enveurope.springeropen.com/articles/10.1186/2190-4715-23-10
Republished study: long-term toxicity of a Roundup herbicide and a Roundup-tolerant genetically modified maize
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5044955/
Sugar- and artificially-sweetened beverages and the risks of incident stroke and dementia: A prospective cohort study
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5405737/
โฆ ๐บ๐ผ๐ท๐ท๐ณ๐ฌ๐ด๐ฌ๐ต๐ป๐บ ๐ฐ ๐ป๐จ๐ฒ๐ฌ ๐จ๐ต๐ซ ๐น๐ฌ๐ช๐ถ๐ด๐ด๐ฌ๐ต๐ซ โฆ
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#vegetarianketo #ketoforvegetarians #vegetarianprotein
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