Adapting the Fast Track, No Backtracking and Keep on Tracking plans for vegetarians raises all sorts of issues. It certainly isn't impossible, but your level of choice will be somewhat restricted in the initial phases of the plan — especially if you are a bona fide vegetarian who doesn't eat fish or eggs, as well as meat. A balanced healthy diet is the ultimate aim of these plans.
Many people adopt a vegetarian diet for reasons of health rather than ethics, but unless you are careful about menu-planning, the average vegetarian diet isn't necessarily any healthier or less fattening than that of a non- vegetarian. There is often a tendency to combine too many complex carbohydrates with high levels of saturated fats — think pizza, jacket potato and cheese, fries with manufactured mayonnaise or sugar—ridden ketchup. In fact the chances are your diet could be less healthy. This is because vegetarians need to eat a variety of plant-based foods to provide all the essential amino acids that are readily available in animal protein. If just one of the essential amino acids is low or missing then protein synthesis will fall to a very low level or stop altogether.
Complimentary proteins
The key to ensuring that you recive the full compliment of essential amino acids on a vegetarian diet is to combine beans and grains. If you always choose a protein and a grain from the two lists below then your protein intake should be balanced.
The risks of a diet too low in protein
If you arenot careful then you may not have enough protein in your diet. Protein deficiencies in adults may result in lack of vigour and stamina, mental depression, weakness and poor resistance to infection. Antibodies will not function as well as they could — a condition that impairs the healing of wounds and recovery from disease. If you have been through a period of ill health then a higher intake of protein is vital in order to rebuild or replace tissues that are no longer functioning properly.
Good nutrition
In addition to making sure that you eat enough protein, a vegetarian diet may also be lacking in iron, zinc, calcium and vitamin B12 and D — all of which are normally found in animal products. However, these vitamins and minerals can all be found in alternative animal-free sources, and these foods should be staple foods on a vegetarian diet.
Low-carb plans for vegetarians
You may think that it is impossible to follow the Fast Track, No Backtracking and Keep on Tracking plans if you are vegetarian, but you would be wrong. If you want to create vegetarian versions of these plans then there are a number of simple rules that you will find it helpful to follow:
- Eradicate all processed and refined carbohydrates from your diet.
- Follow all the general guidelines for the individual diet plans, such as drinking lots of water and eating the bulk of your fruits and vegetables raw.
- Use the individual plans as a starting point and adapt the recipes to suit your diet.
- Use tofu, whey protein drinks, certain cheeses, eggs and nuts to provide adequate levels of protein and help you to balance your blood sugar levels.
- Always carry snacks such as nuts, protein drinks or hard-boiled eggs with you as it may sometimes be difficult to stick to your diet when you are eating out.
- Try to avoid situations where it would be very easy to break your resolve, such as when you are hungry and the only lunch option available is a sandwich.
- If a book exists called A million and one things to do with tofu — buy it.
- Make food as interesting as possible by experimenting with fresh herbs, spices and oils rich in omega-3 fatty acids such as flaxseed oil.
- Boost the nutritional value of your food by adding fresh sprouts, such as alfalfa, to your salads, soups and smoothies.
- If you start to feel tired and lacking in energy, add small amounts of brown rice or other wholegrains to your meals.