Karen Cole - Vegetarian Keto Diet for Beginners: Lose Weight, Boost Brain Power, and Increase Your Energy

Congratulations on purchasing Vegetarian Keto Diet for Beginners and thank you for doing so.

The fact that you have downloaded this book means you are probably curious about how the vegetarian and ketogenic diets intersect. Both diets have become very popular in recent years. The ketogenic diet has been producing astonishing weight loss results while the health benefits of plant-based diets have been lauded by many doctors and physicians. There has also been a recent shift towards supporting more sustainable agriculture which has led many people to begin reducing their meat consumption. It is only natural then, that people have started to merge these two diets together.

The following chapters will discuss the key concepts of the ketogenic and plant-based diets. We will look at where these diets intersect and the resulting benefits of the new keto diet or ketotarian diet as its now being referred to. We will look at the specific nutritional benefits of different foods and provide you with recipes and meal plans to suit your lifestyle and dietary preferences as well as giving you practical information, we also dive deeper into broader topics such as the relationship between the ketotarian diet and the environment.

There are plenty of books on this subject on the market, so thanks again for choosing this one! I hope that it gives you a comprehensive understanding of everything you wanted to know about the diet and practical ways to incorporate this way of living into your everyday life. I hope you enjoy it!

W hat is the keto diet?

The ketogenic diet has become very popular recently. Its weight loss results have encouraged millions of people to start following this diet. People have also seen improvements in their overall health, which makes many people see it as a sustainable diet in the long term.

The basic concept behind the keto diet focuses on a majority intake of high-quality fat, a lower intake of protein and minimal carbohydrate intake. The breakdown tends to be roughly 75% fat, 20% protein, and just 5% carbohydrates. The purpose of the low carbohydrate intake is to lead the body into a state of ketosis.

What is ketosis?

Ketosis occurs when there is not enough glucose in the body. Glucose is normally used by the body to produce energy. Therefore, when glucose levels are too low, the body must look elsewhere for energy. This results in the body burning fat stores instead. The burning of fat stores results in a buildup of acids in the body. These acids are referred to as ketones. The ketone molecules are then used as the main source of energy for the body.

There is a transitionary period for the body as it switches fuel sources from glucose to ketones and sometimes this can result in a phenomenon called the keto flu. As the body is not used to being in a regular state of ketosis, it may produce symptoms such as reduced energy and nausea for the first few days.

The Problem with Regular Diets

In most regular diets, ketosis rarely occurs. That is because most diets consist of high intakes of carbohydrates. When someone eats carbohydrates, the stomach breaks the food down into glucose, which is basically sugar for the body. This is the quickest form of energy the body can produce. This energy can either be used instantly by the body or else it is stored in the bloodstream for later use. The problem occurs when too much glucose is stored in the bloodstream. This causes blood sugar levels to become high. This is dangerous for people who are diabetic or at risk of diabetes. Next, the pancreas secretes insulin through the bloodstream which is used to help transport the glucose throughout the body. The act of eating carbohydrates triggers insulin to be secreted. The role of the insulin is to counteract the rising glucose levels occurring in the body. It does this by entering the bloodstream and transporting glucose to other parts of the body. This is why an overload of carbohydrates is risky for a diabetic patient as they cannot produce enough insulin to counteract the rising blood sugar levels.

Why and How Keto Works

By increasing the amount of fat and restricting the number of carbohydrates an individual consumes, the body is forced to switch to an alternate source of energy. Unable to create glucose due to a lack of carbohydrates, it now uses the excess fat stores for energy. During this process (ketosis), the fatty acids in your liver are converted into ketones. Ketones provide a more sustained dose of energy than glucose due to the fact that this is being created from high-quality fats. The body then burns up these ketones for energy. Because these ketones come from excess fat stores in the body, it enables the body to burn more fat than a regular high-carb diet.

What are the main foods in the Keto diet?

Now we will take a quick look at the main foods recommended to someone on a keto diet. In chapter 4, we will discuss the specific nutritional qualities some of these foods contain and the benefits of each nutrient on the body and mind.

Here are some of the most popular foods eaten on keto:

• Seafood: Oysters, mussels, clams, and squid
• Non-starchy vegetables: Broccoli, cauliflower, zucchini, cabbage, spinach
• All cheese
• Avocado
• Meat and poultry
• Eggs
• Coconut oil
• Plain Greek Yogurt
• Olive oil
• Seeds and nuts
• Berries
• Cream and butter
• Cocoa powder and dark chocolate

Benefits of the keto diet