It may seem difficult for most people to get on a purely vegetarian diet in an effort to lose weight, and many would make excuses such as veggies are unappetizing or that a strictly vegetarian diet can be quite boring. However, it can not be denied that vegetarian diets usually have lower calories, and can actually help people lose weight. Lessening your intake of meat products, especially red meats can also result to lowered levels of blood cholesterol, making vegetables a better choice to protect the body from heart disease, hypertension and other chronic diseases.
Studies have proven that who people eat meat more than six times a week are more prone to heart disease, as compared with those who have lesser meat intake. Replacing your regular diet of heavy meats help you reduce weight and at the same time provide your body with health benefits that can lead to a longer, healthier life.
A vegetarian diet could simply mean adding more vegetables to your diet or it could also mean completely eliminating meat and other animal products such as eggs, milk and other dairy products. Some people have turned to being completely vegans, which means they have totally eliminated meat and other animal products. It has been observed many times that the cholesterol levels of vegans are a lot lower than lacto-ovo vegetarians (people who eat dairy products). However, lacto-ovo vegetarians still have lowered blood cholesterol levels than meat eaters, and are usually able to maintain their weight better.
Since most vegetables are also rich in fiber, eating a good amount of them can also help your digestion and elimination of toxins from the body. An improved digestive system, of course means a more efficient elimination of excess liquids and wastes from the body, which also contribute some excess pounds to the body. Vegetables are also rich source of vitamins and minerals which are essential especially when you are trying to lose weight.
There are many tasty vegetable recipes that you can find on the Internet that are appetizing and yet have low calories. To get the most out of your vegetables, do not overcook them and as much as possible, eat them right after they are cooked. If you can not make the transition right away from a meat filled diet to a purely vegan diet, just lessen your intake of red meats and replace them with nutritious and low calorie vegetables.
Many people who are considering a vegetarian diet wonder if it is really possible to get all of the necessary nutrients. They have been so conditioned to vitamin-enriched food that they question if real food can actually provide everything that our bodies need. What they forget is that the explosion of processed and nutrient-enriched food happened less than fifty years ago. Before that most people ate a whole foods diet that was mostly vegetarian and they got all of their nutrients from real food. As a matter of fact, most people ate a less varied diet because it was more difficult to ship foods over long distances. With that in mind, here are some essentials if you want to be sure that you are eating a healthy and well balanced vegetarian diet.
Of course, the largest portion of a vegetarian whole foods diet should consist of fresh fruits and vegetables. You should aim for at least two servings of fruit or vegetable with each meal. You can vary this part of your diet by eating what is in season and available locally throughout the year. This will both keep your budget under control and ensure that you are eating a wide variety of produce. In addition, you will want to try and eat as much of your produce raw as possible. The nutrients in all foods break down with the cooking process, so eating raw produce ensures that you will get the maximum benefit you’re your food.
A healthy vegetarian diet should also include a moderate amount of healthy fats. Again, the food manufacturers have convinced us that fat is bad and low fat processed foods are good. Unfortunately, this is simply not true. Moderate amounts of healthy fat are an essential part of a well balanced diet. Healthy fats include foods such as nuts, olive oil, coconut oil, and avocados. If you are looking for a replacement for your canola oil and butter, then coconut and olive oil will be excellent choices for cooking. Olive oil also makes an excellent salad dressing when mixed with balsamic vinegar and some well chosen herbs or spices.
In addition to fruits, vegetables, and oils, a healthy vegetarian diet should include moderate amounts of whole, unrefined grains and proteins. For many vegetarians these proteins come in the form of beans. Beans are an affordable and very filling source of protein that are the mainstay of many vegetarian diets. Unrefined grains such as brown rice, barley, and whole wheat are also important. You will probably even be able to find some more unusual grains such as amaranth and quinoa. These can add a bit of variety to your cooking without filling your diet with processed flour and refined carbohydrates.
Overall, the most important element of a healthy vegetarian diet is balance. A diet that is well balanced will probably be healthy. Making sure that you eat lots of produce supplemented with healthy fats and whole grains is the best way to eat a well rounded diet. The benefits of eating this way will be increased energy, a healthier weight, and a new outlook on life.
Even though there’s been a craze on low carb diets in recent years, studies revealed that the healthiest diets include the combination of all food groups. That is why a vegetarian diet weight loss plan may be the healthiest and most effective way to manage your weight.
It’s not difficult to get variations you need from a vegan diet but the best is one that provides plenty of protein, fats, and carbohydrates. Keeping this in mind for your daily meals will contribute greatly to your successful vegetarian diet weight loss plan. Let’s dig deeper on why they are so important.
The Importance of Protein
Protein fuels the muscles and helps to build more lean muscle mass. Since it is processed slower than carbohydrates, it helps you feel full longer so you eat lesser. It also gives sustainable energy throughout the day, which is why athletes choose to eat protein during marathon runs to keep their energy levels high.
Quite often there is a misconception that a vegetarian diet does not provide sufficient protein as much as meat. This is a groundless fear since you can get more than sufficient protein from plant-based diet.
Protein from nuts, nut butters, soy and low fat-dairy products for a vegetarian diet weight loss plan are even more whole than what you get from meat plus they are lower in saturated fats. Adding calcium in your vegetarian diet weight loss plan may also help you lose weight faster as in its recent proven fat-burning qualities.
The Importance of Fats
Similar to protein, healthy fat keeps our hunger under control. Unfortunately, it has been getting a bad reputation as the main culprit responsible for our expanding waistline. So how can a vegetarian diet weight loss plan be healthy if it has a substantial amount of fats?
Like most things, fats are healthy when consumed in moderation and unsaturated fats should be included as part of a heart-healthy diet. Plant-based fats usually come from sources like olives and olive oil, avocados, and nuts, making them a perfect choice for vegans and a vegetarian diet weight loss plan.
In actual fact, unsaturated fats helps to reduce plaque build-up caused by high cholesterol and have been known to prevent heart disease. These fats increase levels of good cholesterol, sweeping through arteries and clears away plaque. It also decreases levels of the bad cholesterol that are stored in arteries.
As fat is able to satisfy hunger and ease cravings, it is important that you do not totally exclude it from your diet. That could only sabotage your vegetarian diet weight loss plan because it will make harder for you and make you want to eat more.
The importance of Carbohydrates
Getting plenty of carbohydrates in a vegetarian diet weight loss plan are important as they are a good source of quick energy for before and after a workout. But remember to stay away from vegetarian food that contains a lot of refined sugar, starch, or white flour that only make you gain weight and can leave you hungrier than before.
The best carbohydrate sources are fruits, vegetables, and whole grains. Make a switch to whole wheat and whole grain varieties for your bread and pasta to get more fiber than their refined counterparts. They will do your body good, by preventing blood sugar spikes and crashes.
Take Soy in moderation
A last mindful note for vegetarian diet weight loss plan is consumption of soy. Soy is a common and sometimes popular protein source for vegetarians especially in delicious Asian cuisines. But too much of a good thing can cause problems, and excess soy consumption has been connected to thyroid disorders and slowing down weight loss. However, that doesn’t mean you should totally cut it off from your diet because it does provide the protein that you need. Instead take it in moderation.
There is no question that there is an obesity epidemic in this country. More and more adults, teens, and children are being diagnosed with clinical obesity, and researchers, doctors, and patients are all looking for ways to help prevent and treat it. While “diet and exercise” can often be a mantra from those who are passing on a simple fix, it can be hard to find the right balance. Researchers have found that although there are many different diet plans available, the best ones rely on healthful eating choices. One of those healthy diets includes vegetarianism.
Research has often proven that populations of non-meat eaters tend to be leaner compared to their meat-eating counterparts. Consequently, these people endure reduced rates of cardiovascular disease, diabetes mellitus, hypertension, and other often fatal diseases associated with or brought on by excess fat and obesity. Weight loss does not depend on exercising or counting calories alone; a healthy diet should be followed. A vegetarian diet plan can lead to weight loss occurring at a rate of about one pound each week.
In the general human population, rates of obesity are skyrocketing. In vegetarian populations, obesity rates can range from 0% to 6%, which is an incredibly significant difference. The body weight of female and male vegetarians is generally three percent to twenty percent lower than that of non-vegetarians. In clinical tests, low fat vegetarian and vegan diets have been demonstrated to produce weight loss at a rate of roughly one pound each week.
This is not to suggest that dieting alone can deliver results. Exercise must be consistent and continuing, but does not have to be physically demanding. Participants in the vegetarian diet program do not have to place extra limits on portion size, calories, or carbohydrates. When individuals treat themselves to limitless amounts of food items with lots of fiber, including fruit, veggies, and complex whole-grains in order to begin achieving or continuing to keep up a healthful body weight, they can do so without being hungry.
Furthermore, there is a substantial amount of data that a diet comprised of vegan foods can cause increased burn of calories after meals are finished, which supports the idea that plant-based food items are a truly efficient bodily fuel, instead of being saved by the body processes as fat. Additionally, blood insulin sensitivity is raised by a vegan diet, allowing nutrients to more rapidly enter the cells of the system and subsequently be converted into heat, as opposed to being converted into excess fat.
An Oxford University study has discovered that meat-eaters who switch to a plant-based diet gain less weight over a period of five years. It’s apparent that the deadly epidemic of obesity can be halted as well as reversed. Moving over to a vegetarian or vegan diet plan is the best way to slim down and ensure that it stays off, often for good. It’s ultimately accurate that the best part about it is the fact that it’s not really a “diet” at all; Vegan and vegetarian food items are each naturally lower in fat and delicious, so quantity and calorie limitations are unnecessary. Eating vegan food helps to lose weight with little effort.