You may not need to snack if on the ketogenic diet. Note for Vegetarians:

• Those who are Vegetarians for ethical reasons may read ‘The Vegetarian Myth’ by Lierre Keeth. She says

“The truth is that agriculture is the most destructive thing humans have done to the planet, and more of the same won’t save us. The truth is that agriculture requires wholesale destruction of entire ecosystems. The truth is also that life isn’t possible without death, that no matter what you eat, someone (or some life) has to die to feed you”.

The plowing of fields, clearing of forests, and growing of plants, involves wholesale destruction of natural eco-systems, including the death of birds, rodents, bugs, worms and trillions of microbes in the soil.

Amino acids are the building blocks of the proteins we need to eat. There are 20 of these amino acids which link in an infinite number of ways to form proteins with different tastes and names. Digestive enzymes in the small intestine break down these protein chains and the gut wall nabs the valuable components as needed by the body including the DNA, the genetic material contained in every new cell we produce every day. The same is true of other living things, both plants and animals. That explains why everything that nature produces, and that we can eat, contains proteins.

Maintaining a healthy vegetarian diet that does not lead to nutritional deficiencies is more difficult than most people think. Plants construct different proteins than animals do, and they often use so little of a given amino acid that the proteins they produce are incomplete. When a body tries to use such proteins to make the amino acids it needs, it can continue to build the chain until one of the amino acids runs out. Half finished proteins are then simply broken down again, and the tiny acids are recycled in the body or excreted.

Dals / Pulses are a branch of the legume family that produce edible seeds – peas, beans and lentils. They come in a range of colors and sizes and can be eaten whole, ground into flour or separated into their three main constituents, protein, fibre and starch. Kulith (horse gram), Urad (split black gram), Masoor (red lentils), Tuvar (pigeon peas), Chole (kabuli chana), Sutari (rice bean), Chowdhari (winged beans), Mutki (moth beans), Kalvatana (black peas), Mung Beans (green gram), Kidney beans (rajma) and even Tamarind seeds. The Munsiari (white rajma) variety of kidney beans has a sweet earthy taste and needs less cooking compared to regular rajma. It is also very rich in protein and soluble fibre and helps in loweing cholesterol levels and encouraging cell repair.

However getting enough amino-acids, in a vegetarian diet every day though difficult, can be done with guidance from a good nutritionist. This means being vegetarian calls for a more varied diet using different lentils / pulses / dals in the diet and on ‘Feast’ days including millets, seeds, nuts, etc, to ensure we get all the amino acids we need. Spirulina and seeds are some of the plant foods that contain all the amino acids in the necessary quantities. (See – ‘ Seeds, Nuts, Sprouts, Moringa’ and ‘Supplements’). It is easier if you allow yourself some ‘Paneer’, or 2-3 eggs per day, or a proper protein shake with cold water as a supplement, say – Whey Protein Isolate.

Lentils (Dals) are a rich and cheap source of protein (amino acids), isoleucine and lysine in particular, which are noted for their role in muscle repair. Lysine also has an effect on glucose metabolism and in absorbing and conserving calcium and in the formation of collagen. Too little lysine in the diet can lead to kidney stones and other health related problems including fatigue, nausea, anemia and loss of appetite.

Spinach is good primary source for betaine and even methionine. Methionine assists in breaking down fats and thus prevents build up of fat in the arteries and liver. Since, it is converted into cystine, it also helps in the removal of heavy metals (including lead) from the body. It is also a powerful anti-oxidant removing free radicals produced in the natural metabolic process of the body. Except for spinach, most fruit and vegetables contain little methionine. Hence consume other foods high in methionine such as sesame seeds and brazil nuts.

Also increase cottage cheese intake. Remember, eat greater quantities of vegetables to compensate for relatively low caloric density.

Beans lack the amino acids methionine, rice and wheat lack lysine, and maize is deficient in both lysine and tryptophan. Beans, contain a fair amount of starch and hence are not ideal for blood-sugar balance. They also contain lectins, inflammatory compounds and many people are lectin intolerant (See – ‘Foods, Intolerances and Allergies’). They are also not so easy to digest. The exceptions could be green beans, snap peas and snow peas, such as peanuts and lentils.

Beans also contain phytates which impair mineral absorption. This is one of the reasons ‘Vegans’ can eat plenty of everything and still end up nutritionally deficient. Hence all legumes need to be soaked, sprouted, fermented or cooked before consumption.

• Keeping control of your carbohydrate consumption will allow you to eat some more of them.
• Hunter-gatherers were opportunity eaters and generally ate up to 1000 gms of fibre per day while today we eat only about 10 to 15 gms and hence need to consciously not only add fibre but the right kind of fibre. Ground Flax seeds are good source of Ofcourse to prevent constipation also drink at least 8 glasses of water each day.
• High calorie vegetarian meal plans are hard to digest. Diets high in plant foods contain lots of fibre. Fibre is good for us in the right amount, but in excess it prevents the digestion and absorption of other nutrients especially of often essential It also upsets the stomach, leading to diarrhea, gas and bloating.

A little more of the snacks as given above will actually make them a light meal by themselves, say a breakfast or dinner. This could be a good alternative for vegetarians. They can also go for ‘Kichidee’, made from mung beans, green or sprouted, mixed with some nuts, seeds and vegetables with spices and ghee and even a few berries and lemon juice added to taste.

Once you have reached your desired weight/shape, you may permit yourself some relaxation in your regular diet. However, do ensure that you do not vary more than about 2 percent from your ideal/ desired weight. Let such relaxations be exceptions to the rule and not a return to the old bad eating habits.

As you get older, your metabolism slows and, making it harder to maintain the slim body shape you had in your youth. Also the change in activity level, hormones status and even some of the medications you may be taking, slow down your metabolism. All of which needs you to further reduce your carb intake as you age.

As Chris Kesser writes – “There is a negative association between vegetable protein and bone mineral density in both sexes and elderly women on vegetarian diets have been shown to have an increased risk of Osteoporosis”.

Avoid long term Calorie Restrictions (CR):

Calorie Restriction (CR) is often promoted not only as a healthy weight loss method but also for lessening the risk of cancer, heart disease, degeneration of nerves, damage to cells and even extension of life. However, this is a yet to be proven road to longer human life and studies have shown that people with low BMI, a natural condition for those restricting their diet, are in general more likely to die earlier.

CR deactivates mToR, a protein that helps pass signals from growth hormones to parts of the cell involved in protein synthesis. It plays a role in regulating the cells metabolism, division and growth, and prevents the breakdown of damaged cells. When food is abundant mToR stimulates cell division and growth.

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