Overall, vegetarians have lower rates of obesity than non-vegetarians. However, a vegetarian diet doesn’t guarantee weight loss. In order to effectively slim down, the same principles must be followed, regardless of what type of diet you consume. Discover the weight loss basics and add a few key elements into your diet and you’ll be on your way to following a healthy vegetarian diet regime that will aid in your weight loss success.
Weight reduction Basics:
In order to lose weight, you have to burn more calories than you consume. You are able to accomplish this in two ways; either eat fewer calories, or do more exercise. In order to lose roughly one pound a week, you need to cut 3,500 calories per week, or 500 per day. Monitor the number of calories you currently eat to find out how many calories to cut. You should not consume under 1,200 calories. Eating under this amount is unhealthy for you.
One component that can play a major role in weight reduction is portion sizes. If you are eating large portions, this may be part of your weight loss struggle. Try measuring food out before cooking or while serving to avoid over-consuming calories. Although one serving of pasta is good, four servings of pasta could push your everyday calorie intake over the top. Use smaller plates and spend some time while eating to prevent consuming an excessive amount of at each meal.
Protein could be a tricky area for many vegetarians. The body more easily digests animal sources than plant sources, so vegetarians have to consume a bit more. However, you need to consume healthy low-fat protein options. For examples, consuming extra servings of full-fat dairy may provide you with extra protein, however it will also pack on the fat. Search for low-fat protein sources such as low-fat dairy, beans and reduced fat peanut butter.
Many vegetarian food choices are packed with fiber, making consuming fiber simple enough. Soluble fiber can be found in whole grains, beans, nuts, seeds and lots of vegetables. Soluble fiber aids in digestion helping you stay fuller, longer. Consuming enough fiber will help you meet your weight loss goals.
Low-fat and Sugar:
Vegetarian diets are primarily plant-based. Still, there are a variety of vegetarian food options which are high in fat and sugar. When eating a vegetarian diet, specifically for weight loss, you’ll want to avoid these fast foods. Look for foods with a higher vitamins and minerals and aim to consume a maximum of 25 percent to 35 percent of the daily calories from fat.