The Ketogenic Vegetarian Cookbook For Beginners: 100 Delicious And Healthy Low Carb Vegetarian Recipes For Weight Loss And A Healthy Body

By Eva D Rawlings

This Is The Best Diet Ever!  No More Struggling With Weight Loss And Health Challenges!

The ketegenic diet is fast becoming famous all around the world for its effectiveness in weight loss and its numerous health advantages especially in limiting cancer, diabetes, epilepsy, heart diseases, and other neurological, metabolic or insulin-linked diseases.  The vegetarian communities are not left out of this health packed diet.

Of course as a vegetarian, you can partake of the benefits of both the ketogenic and vegetarian diets at the same time. Don't know how to get rid of all the meats in the keto diet and reduce the  carbs in the regular vegetarian diet? The solution is starring right back at you!

This book has all the necessary information you'll need about the ketogenic diet and how you can follow this diet without compromising your vegetarian standards. you'll also:
•    Discover different vegan substitutes for meat, egg and dairy.
•    Get access to 100 delicious and nutritious  vegetarian ketogenic recipes.
•    Have numerous options of meals‒ breakfast, lunch, dinner and fat bombs, to choose from.
•    Know the various food to eat and those to refrain from when on a keto vegetarian diet.

And lots more...

Most of the recipes in this cookbook are very easy to prepare and require minimal cooking time. The ingredients used are also common and readily available in your local grocery stores. So now, you have absolutely nothing to keep you away from enjoying the healthy ketogenic vegetarian lifestyle.

• Language: English
• Publisher: Publishdrive
• Release date: Sep 27, 2018

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Bombs

INTRODUCTION

Understanding The Ketogenic Diet

The ketogenic (or keto) diet is a diet that contains high fat, moderate protein and low carbohydrates. The standard keto diet has the percentage content of these food compounds to be 75%, 20% and 5% respectively. The diet has become popular for its effectiveness in weight loss and improving the general health of an individual. It entails greatly lowering the consumption of carbs and replacing them with fats. The fats are easily metabolized into energy, thus acting as a ready fuel for the body and brain. Ketogenic diets can also help to reduce the blood sugar and insulin levels.

The body usually makes use of glucose as the main form of energy. This glucose is gotten from carbohydrate sources (such as sugars and starchy foods). In a case where there is insufficient glucose, (like when following a ketogenic diet plan), the body breaks down fat to glucose to release the required energy. This process where stored fats are burned in the absence of glucose to release energy and some acids called ketones is called ketosis.

There are different forms of the keto diet. We shall only focus on one in this book; which is the keto vegetarian diet.

What Is A Ketogenic Vegetarian Diet?

A ketogenic vegetarian diet is simply a combination of the keto diet and the vegetarian diet. By now, you should have a basic understanding of what the former means; but what does the vegetarian diet entail? A vegetarian diet is a diet that is devoid of animal flesh ‒ fish, poultry and meat. It is mostly a plant based diet which allows only animal by-products like dairy and eggs. Vegetarians mostly rely on carbohydrate- dense foods for their energy; foods such as fruits, starchy vegetables, legumes and sugars. The vegetarian diet is regarded as a healthy diet not just for humans but also for animals and the environment.

There are different categories of vegetarians depending on the type of animal protein allowed in their diet. These are:

Vegans: These don't eat animal flesh (such as meat, fish and fowl) or any of their by-products. Their diet is the most stringent of all.

Lacto-Ovo Vegetarians: They refrain from eating animal flesh but consume their bye-products like eggs, milk and cheese. This form of vegetarian diet is the most frequently practiced.

Lacto Vegeterians: The only food these consume from animals is milk. All other food ingredients are strictly plant based. You'll find more lacto vegetarians in places like India.

Ovo Vegetarians: These don't eat poultry, seafood, meat and milk but allow eggs in their meals.

Pescatarians:  These eat a semi vegetarian diet refraining from poultry and other animal flesh but consume eggs, milk and seafood in their meals.

So how possible is it to combine a keto low carb diet with a vegetarian diet which mostly comprise of carbohydrate-rich foods? The key is striking a balance between the necessary food elements in both diets and removing the unnecessary excesses.

First of all, you need to remember that the most important component of the keto diet is fat which can be easily gotten from vegetarian foods. Then you need to reduce the high carb content of the vegetarian diet to suit the low carb requirement of the keto diet (about 20-35g per day).  The protein component can easily be obtained from eggs, dairy products and some nuts and seeds. So Yes! the ketogenic vegetarian diet is very much achievable.

Now, let's take a look at the different food that are allowed in the keto vegetarian diet and  the ones that should be restricted or totally cut out of this diet type.

What To Eat In A Ketogenic Vegetarian Diet

Carbohydrates

Eliminating high carbohydrate foods: As mentioned earlier, the traditional vegetarian diet has a lot of carb dense foods that are not allowed in the keo diet. These include:

Legumes: beans, peas, lentils etc

Grains: corn, wheat, cereals, rice etc

Sugars: honey, maple syrup agave, etc

Tubers and root vegetables: yams, carrots, potatoes, parsnips etc

Fruits: bananas, apples, oranges etc

So foods like pasta, bread, fruit juices (except from berries), sodas, tortillas, candies, alcoholic beverages, chips, pretzels, crackers and any other refined packaged foods should not be found in your kitchen.  These foods need to be eliminated from the keto vegetarian diet.

The best thing to do is go for low carbohydrate vegetables that will provide your meals enough fiber and keep you feeling full. Here are some examples of low carb vegetables to include in your meals:

Mushrooms

Asparagus

Artichokes

Lettuce

Cucumber

Eggplant

Spinach

Green beans

Bell pepper

Broccoli

Brussels sprout

Kale

Garlic

Swiss chard

Cauliflower

Collard greens

White and red cabbage

Tomatoes

Onions

Squash

Fats

Fats are a very important component of a ketogeic vegetarian diet, constituting most of the calories in the diet. They are mostly gotten from oils,

Reviews for The Ketogenic Vegetarian Cookbook For Beginners

[Laurie Goodale-Slusher · Rating: 1 out of 5 stars]

Sugar on a keto diet? Grains? No thanks, this sounds way off