Lately, more and more people have been choosing for a vegetarian diet plan to help them shed the pounds once and for all.
While some who have been vegetarians for years are using these plans to shed the pounds, many others are joining this lifestyle and finding that they are feeling healthier and better than ever.
Many people have shied away from the vegetarian lifestyle over the years because they felt that vegetarians only ate fruit and vegetables and never consumed any types of protein. Nothing could be further from the truth.
To maintain optimum health, our bodies need the proper foods, to ensure that we get the nutrients that it needs. Following a vegetarian diet plan allows you to get all the nutrients your body needs, including proteins, but only non-animal proteins.
Many people don't realize that nuts are an excellent source of proteins, and nuts such as almonds and walnuts offer an excellent source of 'good' fast for our bodies. Nut butters are also an exceptional source of protein, but are high in calories and fat, so they shouldn't be overeaten, or it could negate your weight loss efforts.
Another great source of protein when following a vegetarian diet plan is tofu, which is made from soybeans and is used as a meat replacement in many dishes. Beans and legumes are also a fantastic source of protein and are perfect for us.
Adding these items along with fresh fruits and vegetables, whole grains, and healthy fats are the key to shedding the pounds. In addition, the key to any successful weight loss story is exercise. We need to aim for at least 20 minutes of exercise daily, more if possible.
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A vegetarian diet plan that offers not only a great 90-day plan to lose weight is Easy Veggie Meal Plans by the fitness model and top nutritionist Garden Souza. This plan offers simple, yet tasty recipes along with valuable information on the vegetarian lifestyle.
Not only does this plan work, but it also offers something for those who are new to the vegetarian lifestyle and also to those who have been vegetarians for years, but would like to lose weight.
Becoming a vegetarian might instantly earn you the distinction of being a health buff, but there are many things that must be considered when swearing off meat once and for all. To start off, meat is rich in nutrients like protein.
Since a vegetarian diet plan will take out meat, fish, chicken and even dairy products in some instances, one has to pick out vegetables that are perfect substitutes for the excluded items.
A good vegetarian diet plan should follow the vegetarian diet pyramid, which lists down different food groups and arranges them according to priority. According to that pyramid, fats should be consumed sparingly, with a required dietary allowance of just two servings per day.
Two servings of fruits per day should likewise be included in a vegan diet. Although fruits are a good source of fiber, they also contain high levels of sugar. For this reason, fruits should be eaten in moderation.
Vegetarians should consume four servings of vegetables per day, and five servings of legumes, nuts and protein-rich foods. Grains occupy the base of the pyramid, with a required dietary allowance of six servings per day. Grains are a great source of complex carbohydrates, which serve as a good source of energy.
A vegetarian diet plan should consider specific vitamins and minerals that are more commonly found in meats and dairy products. This is to ensure that the dieter still gets those vitamins and minerals from plant sources.
For instance, calcium is often found in dairy products, and is essential for the growth and proper maintenance of bones and teeth. Calcium can be found in dark, leafy vegetables, including collard greens and kale.
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Iodine is necessary for the synthesis of thyroid hormones. The deficiency of iodine leads to a condition known as goiter. Fortunately, reaching for iodine-enriched salt or iodized salt can effectively save vegans from goiter and iodine deficiency.
Iron is a giant component of red blood cells. Aside from meat, iron can be derived from dark, leafy vegetables as well as dried fruit. However, vegetarians should bear in mind that the body does not readily absorb iron from plant sources and should make the necessary corrections in their diet.
Omega-3 fatty acids are found in fish, and are required for the development of the brain and the protection of the heart from cardiovascular diseases. It is advised that vegetarians look for fortified products or take in supplements to have adequate levels of omega-3 fatty acids. Vitamin B12 is similar to omega-3 fatty acids in that it can only be derived from meat sources.
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.
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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 number 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 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 can satisfy hunger and ease cravings, you must do not totally exclude it from your diet. That could only sabotage your vegetarian diet weight loss plan because it will make it harder for you and make you want to eat more.
The importance of Carbohydrates
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.
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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.
To keep in mind: because of its high estrogen levels, a factor in the physical maturing process, soy milk could be undesirable for the vegan child, even though it is an excellent source of protein.
Could switching to a vegetarian diet cure my diabetes?
No way, man. Switching to a vegetarian diet will not probably cure your diabetes. But it will surely offer several benefits over a non-vegetarian diet. Among them: making your body more responsive to insulin (probably the most important advantage), reducing your risk of some diabetes-associated complications (quite important as well) and helping you better control your weight.
All this, of course, depends on the particular food choices you make when following the type of vegetarian diet you selected. There is not a unique vegetarian eating plan.
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The vegan diet is the strictest of all vegetarian diets. Vegans eat neither animal meats nor foods that come from animals, such as eggs and dairy products. Other types of vegetarian diets may allow dairy products and eggs. A strict vegan diet is generally low in saturated fat and cholesterol-free.
Vegetarian diets that include fruits, vegetables, whole grains and legumes in generous amounts are high in fiber and phytochemicals. Generally speaking, vegetarian diets are lower in calories than are non-vegetarian diets.
Bottom line: good vegetarian diets benefit people with diabetes.
Vegetarian diets generally lead to significant weight loss, which in turn can improve type 2 diabetes in people who are obese. This is true of similar weight loss from non-vegetarian diabetes diets as well.
A vegetarian diet makes your body more responsive to insulin, some studies say, and that is very important if you have diabetes. According to a 2006 study published in a scientific journal, 43 percent of people who ate a low-fat vegan diet reported a reduction on their need for diabetes medications.
The risk of diabetes-associated complications, such as kidney disease and cardiovascular disease, is also reduced with vegetarian diets. But again, all this depends on the specific kind of foods you choose.
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