Carbs especially complex carbs aren’t bad for you, no. But there are some people who still can’t really ingest them or choose to avoid or limit them for a variety of reasons that range from health reasons to weight loss.
When you think of a low carb diet, you probably think of Atkins. As you can see from a list of some of the acceptable foods it is a diet very high in meat and other animal products. Because of this, going vegan or vegetarian on this diet will be pretty challenging- but it can be done!
The diet is called Eco-Atkins. There have been case studies on it that have shown that it’s entirely possible to thrive on the Atkins diet as a vegan, though there will be added difficulty if you are allergic to nuts and soy, as these will be significant sources of your protein along with beans and legumes.
On Eco Atkins, 31% of your calories will come from protein, 43% from fat and a low 26% from carbs compared to a mere 10% on the regular Atkins. You’ll probably want to keep track of something like that on CRON-O-METER or a similar service to make sure.
Proteins- Nuts, beans, couscous, barely, soy, high protein vegetables ect.
Healthy fats- Omega 3 fatty acids, vegetable oils, avocados, nut butters, seeds, olives.
Carbs- Whole grains, fruits, veggies, oats.
But no starchy veggies!
This is what a day of Eco-Atkins looks like from the Archive of Internal Medicines 2009 study of the diet:
Breakfast: Oat bran with unsweetened soy milk and nut bread / Tofu scramble (sunflower oil, extra firm tofu, sweet red peppers, mushrooms, tomatoes, onions, hazelnuts)
Lunch: Yves veggie chicken burger, nut bread, tofu salad
Dinner: Pearled barley / Stir-fry (Tofu, mushroom, eggplant, onions, sweet red pepper, broccoli, onions, cauliflower, oil)
Snacks: Orange, cashews, strawberries, almonds, peaches