Many people assume that if you are on a vegetarian diet, weight loss won’t be a problem. Who says a vegetarian can’t be overweight? Think about this. If a vegetarian indulges in foods filled with sugar or processed vegetarian food, chances are high that he or she will be overweight. So what I’m going to share with you is vegetarian diet weight loss plan.
Here is what a good vegetarian diet, with the aim to help you lose weight, should consist of. It should be rich in vegetables, fruits, whole grains, low-fat milk and proteins obtained from plant sources. These foods are very effective in helping people lose weight. Also, studies have also shown that they help reduce the chances of problems such as heart diseases.
Switching to a Vegetarian Diet to Lose Weight
There are three main types of vegetarian diets; there are also smaller, more specific types, but we’ll concern ourselves with the principal groups:
- The Vegan diet – Vegans will not consume anything derived from animals; besides meat and fish, they avoid dairy products as well as eggs. This is the most difficult diet to follow, as well as the most demanding in terms of rigor in replacing animal protein.
- The Lacto Vegetarian diet – Lacto vegetarians will not eat meat or eggs, but will consume dairy products such as milk, cheese, and cream.
- The Lacto-Ovo Vegetarian diets – Lacto-Ovo vegetarians will eat eggs and consume dairy products; they still avoid direct animal products. Of all vegetarian diets, this one is the easiest to switch to for current meat-eaters.
Switching to vegetarian diet for health, ethical reasons or weight loss, it is best to take things one step at a time and to make sure to replace all protein and nutrients at every step. In almost all cases, the first step would be to cut out red meat. Red meat contains the most fat and cholesterol, although it is possible to obtain relatively lean cuts
As time passes and other types of meat and animal products are progressively cut out from the diet, meal planning becomes a necessity. Making sure that your body and metabolism have all the necessary vitamins, minerals and nutrients to run at peak efficiency are essential to weight loss; a completely vegan diet is difficult to balance, despite what its most ardent supporters claim. It is of course not impossible but requires thought and planning.
Being a vegan or a vegetarian is not necessarily a guaranteed way to lose weight, or even to be healthy. If the animal proteins are not efficiently replaced by another source, a significant proportion of people will tend to compensate with carbohydrates – pasta, rice, bread. This category of food should not be consumed in any significant quantity by anyone wanting to lose weight.
Vegetarian Diet Plans – Which One Is Best For You?
If you are considering a vegetarian diet, you should know that there are several different vegetarian diet plans available. You want to be able to get all of your nutrients, vitamins, and minerals to meet your daily nutritional needs. There are several different kinds of diets for vegetarians including Lacto-Ovo, lacto, vegans, and Ovo vegetarians.
- Vegetables and fruit. Fruit and vegetables are one of our most important sources of important vitamins and minerals. Many of them are also high in fiber (which has no nutritional value but is good for your digestion). Most vegetables are low in calories, and the sugar type fruit contains affects your blood sugar level much less than refined sugar. Given these facts, you can consume large amounts of fruits and vegetables without having to worry much about calories.
- Dairy products. Milk, yogurt, and cheese are excellent sources of nutrients since milk contains almost all nutrients we need an ideal combination. Besides many vitamins and minerals (especially calcium) these animal products are a great protein provider since they contain all essential amino acids.
- That means peas, beans, lentils, soybeans, and peanuts. These are another source of protein, but (just like grains) they contain only certain amino acids. Combined with grains, though, they can provide you with the proteins your body needs, making them a very important food for vegetarians and especially vegans.
- Nuts and seeds. Whether it’s pecan, hazel or walnuts, cashews or almonds, sunflower, sesame or pumpkin seeds, they are all an important source of proteins. Since the vegetarian diet is rather low in animal proteins, you need to get your proteins from other foods. Nuts and seeds are a great supplement for your muesli or for salad, but they also make an excellent snack.
- Eggs have a nutritional value that is just as high as the one of milk. They also contain a unique mix of essential nutrients.
Here are some areas of nutrition that you need to be aware of when cutting meat out of your diet. The average meat eater gets these vitamins and minerals from meat, so you have to keep an eye out for these things in other places.
- Protein – no doubt you have heard people say to vegetarians “how do you get enough protein?” There are actually lots of places to get the protein that do not come from animal flesh. Protein helps to fuel our bodies and keeps our muscles working properly. You can get plenty of protein from other foods like legumes, nuts, whole grains, and soy or tofu.
- Vitamin B-12 is good for producing red blood cells and preventing anemia in the body. Because B-12 is most often found in animal products, it can be a challenge for a vegan to find foods that include the vitamin. Try vitamin supplements, and look for soy products and cereals that are rich in vitamin B-12.
- Calcium helps the body to build a strong bone structure and protects your teeth. Dairy products are excellent sources of calcium, and if you are a vegetarian who doesn’t consume dairy, you will need to find suitable substitutions. Consider a variety of dark green vegetables like kale, broccoli, or greens. You may also discover some calcium-rich fruit juices, cereals, and soy products.
- Iodine helps to regulate the thyroid gland, your brain, heart, and kidneys to function properly. For good vegetarian diet sources of iodine, look for foods like soybeans, broccoli, cauliflower, kale and sweet potatoes. Also, try iodized salt in your meals.
- Iron is an important part of proper red blood cell function. Look for dried beans, peas, cereals, whole grains, and dried fruits for good sources of iron.
- Zinc – it can also be described as mineral can be found in some food eat get, a very good example is the meat. Zinc produces enzymes and this process generates protein in the human body. In the vegetarian diet, Zinc can be found in some food. Food such as nuts, wheat germ, whole grains, and soy.
Before considering a vegetarian diet plan, ensure that you are able to identify the kinds of nutrients you will need.
Pros and Cons of vegetarian diet – I Bet You Thought You Knew Already
A vegetarian diet has become very popular in recent times, advocated as the best way of remaining healthy. A vegetarian diet consists of a mix of vegetables, fruits, and whole grains. However, even if this looks like a healthier option, a completely vegetarian diet may not fulfill all the nutritional requirements of the body. Some Pros and cons of vegetarian diet mentioned below.
Pros of Vegetarian Diet
A vegetarian diet normally includes a balanced mix of vegetables, fruit, seeds, nuts, beans and whole grains. Thus, such a diet is rich in vitamin C, folate, fiber and minerals required by the body. Food containing seeds, tofu, and beans are rich in proteins, and vegetables are rich in phytochemicals that help in the prevention of certain chronic disorders. Also, green leafy vegetables are rich in antioxidants and a good source of natural sugar. A vegetarian diet is also low in saturated fats and cholesterol, thus minimizing weight gain and related disorders. Apart from this, a diet high in fiber also helps in keeping the digestive system healthy.
Cons of Vegetarian Diet
Most food groups on a vegetarian diet provide all the nutrients essential for the growth and development of the body. However, a vegetarian diet is generally low in calcium, zinc, iron, vitamin B12, and proteins, which is found in abundance in animal meat and milk products. Meat is a very good source of vitamin B12, and dairy products such as milk, soymilk and other products from milk such as cheese, butter, etc. are rich in vitamin D and calcium. Animal meat is a rich source of zinc and iron compared to fruits and vegetables.
These are some Pros and cons of vegetarian diet; however, the choice completely depends on your general health and requirement. For instance, a vegetarian diet may not be suitable for athletes and bodybuilders who must include more protein in their diet, which can be provided through a diet containing meat, eggs and milk products.
Here with the Vegetarian Diet you Can Lose 5 to 10 Pounds by the End of the Month
How much weight can you actually lose in becoming vegetarian? Well, of course, everyone is unique and it will vary but based on statistics, here is the average. Once you become vegetarian, you can expect to lose at least 1 pound a week with no extra exercise or effort. Depending on how much meat you used to eat and how healthy your vegetarian diet is, you can lose even more per week.
Being able to lose 5 to 10 pounds in a month is very simple and easy with the Vegetarian Diet. You have heard all the time about how it is very hard to lose weight because of strict dietary regiments you have to follow. However, what they do not tell you is that by making a few simple changes, you can easily lose weight fast.
In order to be able to lose 5 to 10 pounds in a month, you need to make changes and all that you need is the Vegetarian Diet focus on this for a month and you will how much weight you lose within that short period. This is based on a very simple concept that actually gives you the results within a month. For better results on how you can lose weight it is a great idea to add the Green Coffee Beans supplements, 100% natural and stick to your workout plan it helps a lot in losing weight.
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