Julia Patel - Keto Vegetarian Cookbook: 70 Delicious Low-Carb Vegetarian Recipes for Ketogenic diet and 7 Day Meal Plan for Rapid Weight Loss

KETOGENIC VEGETARIAN COOKBOOK 70 Delicious Low-Carb Vegetarian Recipes for Ketogenic diet and 7 Day Meal Plan for Rapid Weight Loss JULIA PATEL I congratulate you on choosing the cookbook Ketogenic Vegetarian Cookbook , which will help you cook useful vegetarian dishes when you are on a low-carb diet.

The ketogenic diet is a low carbohydrate food system with a high content of healthy fats and moderate protein content. It is an effective tool for fast weight loss due to a splitting of excess fat in a condition of ketosis with preservation of muscle mass. Such a system provides a reduction of the number of carbohydrates (up to 5%), increasing the number of healthy fats (up to 75%) and proteins (up to 20%). The fewer carbohydrates in the daily diet, the faster the body will reach the condition of ketosis and begin to use its own fats as the main source of energy. Is it possible to support ketogenic diet for vegetarians? The answer is yes, but it will demand the correct approach to drawing up the daily menu. This book contains information about the benefits and deficiencies of keto diet for vegetarians, main nutrients and the list of resolved products.

In addition, you will find here a simple 7-day meal plan on a vegetarian keto diet, which you can customize to fit your needs. Our book contains step-by-step easy vegetarian keto recipes of tasty vegetarian breakfasts, lunches, dinners, snacks, and desserts for quick weight loss and healthy eating. All dishes you can easily cook on your own kitchen using the available products. Use our vegetarian ketogenic cookbook to make your food system useful and effective.

T he most important component of the keto diet is fats, which you can receive from vegetarian foods. The main problem of vegetarians who decided to support the ketogenic diet is a large number of fast and slow carbohydrates from vegetables and legumes.

It is important to remember that not all classical vegetarian foods with high content of proteins can be part of the ketogenic diet. To achieve the condition of ketosis at the initial stage, specialists recommend supporting the following ratio of nutrients: 40% of proteins and 60% of fats. A week later, the number of fats needs must be doubled. In this case, your body will not use muscle protein as fuel during the process of restructuring on a keto diet.

V egetarianism on a keto diet is the right nutritional system, which will help you lose weight, improve work of all body systems and provide a powerful charge of energy for the whole day. Of course, the ketogenic diet for vegetarians has many benefits and deficiencies.

Pros of Diet Plant food detoxifies the body and increases metabolism to the maximum. Fiber provides a feeling of saturation and reduces the risk of overeating. Fruits and vegetables increase immunity, improve skin condition and stimulate digestion. The correct ratio of fat acids reduces the risk of infectious and cardiovascular diseases. Fiber produces phytoncides, which help to neutralize toxic components. Plant food normalizes sugar level in blood and the correct ratio of "good" and "bad" cholesterol in the body.

Diseases of hypertension, diabetes, and gout among vegetarians are extremely rare. Cons of Diet Plant food does not contain vitamin B12, which improves blood formation and functioning of the nervous system. Therefore, you will need to accept an additional complex of vitamins and minerals. Development of ketoacidosis is a violation of carbohydrate exchange, which followed by the emergence of a smell of acetone from a mouth, through leather and urine. For elimination of ketoacidosis, it recommended to drink a large amount of clear water. Increasing the amount of protein in the diet can lead to loads on the kidneys and excretory system.

Sharp reduction of carbohydrates can lead to temporary deterioration in health, fast fatigue, drowsiness, apathy, and depression.

B eing on a vegetarian keto diet, you can eat any low-carb meals. The basis will be foods high in fat and protein. To achieve ketosis, the daily dose of carbohydrates should be 30-55 g. The daily diet should include the following nutrients: correct carbohydrates, fats, and proteins. Carbohydrates on a Keto Diet For digestion stimulation, a carbohydrate part of a diet should consist of vegetables and fruits with a high fiber content.

In the process of carb loading, you can enter a small amount of complex and fast carbohydrates. To maintain ketosis, you need to eat low-carb vegetables and fruits. Recommended Vegetables : All types of leaf and green vegetables Artichoke Cucumber Asparagus Mushrooms Zucchini Spinach Eggplant White cabbage Cauliflower Chinese cabbage Broccoli Brussels sprouts Kohlrabi Pepper (Bulgarian, jalapeno, chili) Green string beans Onions (red, shallot, green) Garlic Lettuce Arugula Cabbage Kale Celery Seaweed Tomatoes Pumpkin Radish Recommended Fruits and Berries : All kinds of unsweetened fruits and berries Orange Lemon Lime Grapefruit Cranberries Raspberries Blackberry Strawberry Lingonberry Blueberry Blueberry Avocado Carambola Kiwi Mandarin Recommended Seasonings and Spices : Soy sauce Yellow mustard Worcester sauce Salad dressings without sugar Oregano Parsley Rosemary Basil Cardamom Turmeric Thyme Cayenne pepper Ground chili pepper Coriander Cumin Nutmeg Black pepper Lemon juice Cinnamon Salt Vinegar Sweeteners Recommended Drinks : Coffee Unsweetened tea Smoothies Mineral water Pure water The main sources of bad carbohydrates that should be avoid from the daily diet: Pasta Bread and pastry made from wheat flour Chips and crackers Starchy vegetables Starchy cereals and legumes Sweet fruits Alcoholic beverages Energy and non-alcoholic beverages Products with refined sugar Sugar Dangerous sugar substitutes (maltitol, aspartame) Proteins on a Keto Diet Proteins help building and maintenance of muscle mass. Therefore, the consumption of protein has huge value for any person who is on a keto diet. Recommended Protein Products for Vegetarian Ketogenic Diet : Dairy products Eggs Tempe Miso Seeds Nuts Tofu Seitan Protein powder Fats on a Keto Diet To increase the total amount of fats on the ketogenic diet is possible due to enter saturated, monounsaturated and polyunsaturated fats. The main sources of fats and proteins are nuts, seeds, oils, and milk products.