At first glance the slow carb diet can seem extremely meat heavy. Having many of its roots in the paleo style of dieting, eating as we are evolved to do so being a hunter-gatherer species, there is a great emphasis on animal protein as a source of calories and nutrition. So can you successfully and healthily slow-carb-diet as a vegetarian? Yes, you can. If you are vegan, and eat no animal-derived foods at all, it will be much more difficult - but lacto-ovo vegetarians should have no problems.
Every vegetarian is used to fielding that old chestnut of a question, 'so, where do you get your protein then?' Obviously most of us aren't wasting away, and just about have the metabolic energy to explain (again) about complete and incomplete vegetable protein, how there are amino acids in just about every plant cell we consume, and how we don't have to eat all the essential ones in each meal, etc. Vegetarians are less likely to suffer from health conditions related to over-consumption of protein, but actual deficiency is extremely rare in the developed world.
On the slow carb diet, the lack of dairy is a frustration that lacto-ovo vegetarians might have trouble adjusting to. Dairy produce is probably the main reason for vegetarians ending up overweight in the first place, particularly cheese - providing a solid savory taste, it's easy to use it as a protein source in many meals, without being overly aware of the huge calorie density it provides. But on the slow carb diet, your protein is going to come from...
- Those pulses you are eating at every meal - yes they are there to provide fiber, but also provide a high-quality vegetarian protein source, and you should judge portions accordingly
- Nuts and nut butters - but beware the tumbling of dominoes along with your willpower, and purchase in small portions only!
- Cottage cheese - permitted in small quantities. When purchasing from a store that has several brands, look closely at the indicated carb content and sugars, the variation may surprise you, and 'reduced fat' variants that might initially appeal to dieters are often higher in sugars as a result
- Protein shakes - check ingredients carefully for sugars, and also for actual vegetarian content
- Eggs - you are going to be eating a LOT of eggs!
Tim Ferriss is amongst many commentators and researchers who hold strong views on the appropriateness of soy protein in human nutrition - for many the jury is still out on this, but whilst the evidence gathering continues, it is wise to avoid over-dependency on soy in its many forms (for example tofu, tempeh, vegetarian meat substitutes, etc). This is particularly important if you are male and of reproductive age... and if you do want to eat tofu etc, then be sure to seek an organic source, as virtually all other soy beans have genetically modified origins in the US, and it may facilitate digestion to eat along with a fermented food such as miso or sauerkraut (or a probiotic supplement).
Most importantly though as a vegetarian is to learn to love eggs. Find an animal-friendly source of free-range organic eggs, and explore the multitude of ways you can prepare them - fried, poached, scrambled, boiled, hard boiled, baked, they can be enjoyed in so many different ways simply cooked alone, and once you start finding some great recipes to use them in then the sky is the limit. Sometimes people are concerned about eating 'too many' eggs due to their high cholesterol content, but the most recent research has debunked that direct correlation between personal cholesterol levels and the amount of cholesterol consumed, so you can safely consume several eggs a day as part of a balanced diet, particularly if it's not done in conjunction with a load of meat.
Don't forget to add your PAGG supplement for additional vegetarian enhancement of your slow-carb-diet - the plant derivation of all elements of the PAGG stack are another successful indicator for the effects of a plant-based diet on weight loss. Above all don't let the 'meat-heavy' aspects of the published slow-carb diet put you off attempting the plan as a vegetarian, because there is a growing canon of delicious and healthy vegetarian recipes to support your successful and healthy weight loss. And if you can break your Edam Cheese addiction into the bargain, it's got to be a win-win.
Are You Having Problems STICKING with your Paleo Diet?
Want to munch on healthy delicious recipes as soon as TONIGHT?
Download your awesome Paleohacks Cookbook.