A vegetarian diet can be an effective means of losing weight. Vegetarians usually have lower cholesterol and body fat than people who eat meat. Vegetarians who are successful in maintaining a healthy weight focus on whole foods like legumes, beans, soy protein, fresh vegetables, milk, and eggs. Therefore, apart from working out, a positive step to achieving weight loss is committing to a vegetarian diet. You need to learn the effects of diet on weight loss, differentiate the types of vegetarians, and develop a solid weight loss plan.
Effects of Diet on Weight Loss
Weight loss is achieved when you consume fewer calories than you are burning. A 3,500 calories deficit is equivalent to losing one pound of weight. Cutting calories and exercising are guaranteed ways of shedding off excess weight. While shedding off weight fast may be part of your weight loss agenda, according to the Centre for Disease Control (CDC), you should not shed weight at a rate that is more than 2 pounds in a week. This is the safest and most manageable rate of shedding off weight.
A 2 pound in a week weight loss plan amounts to a 1,000 calories deficit in a day. After determining the amount of calories to burn in a day, consult a dietitian or use an online weight loss calculator to plan how to shed off your target calories. It is important to note that combining physical activity with a diet plan will expedite your goal of burning calories.
Types of Vegetarian Diets
One main benefit of vegetarian diets is that you are shedding off high calorie foods like fatty and processed meat. A vegetarian meal does not have any animal flesh. In some cases, it does not have animal products. There are four main types of vegetarians: A vegan eats plant foods alone, a lacto vegetarian eats dairy with no eggs, a lacto-ovo vegetarian eats eggs and dairy together with plant foods, and an ovo-vegetarian eats only eggs and no dairy.
While all of these vegan diets can help you shed off excess weight, a lacto-ovo vegetarian needs to exercise caution so as to avoid baked treats consisting of eggs and butter or full-fat dairy products.
A Vegetarian Weight Loss Plan
The ideal weight loss plan should feature unprocessed foods. Skip refined grain and sugar options that, though they constitute a vegetarian meal, increase calorie intake and have limited nutrients.
Poached eggs with veggies, salsa with scrambled soft tofu and a yogurt fruit smoothie all make a nutrient dense vegetarian breakfast. Vegetable soup and kidney beans, a salad that includes chickpeas or brown rice with black beans all constitute high-fiber lunches. Beans add protein and fiber both of which keep you satiated. For dinner, tofu with little oil and served with roasted vegetables or steamed vegetables, or a small ration of whole grains like wild rice, or starchy vegetables. Bear in mind that the size of the food servings depends on the amount of calories you intend to shed in your lean meals plan.
Pitfalls of Vegetarian Snacks
There are certain vegetarian snacks that can lead to overeating. For example, a handful of nuts or hummus are good vegetarian snacks, however, if you increase the rations, the calorie intake increases as well. Snacks consisting of low fat yogurt cut up vegetables or fresh fruit are good alternatives to nuts and hummus.
You should avoid fried vegetarian snacks such as tempura vegetables and French fries. You should also avoid fats if you are determined to shed off excess pounds. However, unsaturated fat is not harmful. Other snacks to keep on your watch list include vegan pizza, cupcakes, and cookies. Although salads are good meal options, you need to limit the calorie toppings such as creamy dressing, croutons, dried fruit, cheese crumbles, and candied nuts.
If you intend to lose weight through a diet weight loss plan, it is crucial to know the benefits and pitfalls involved in vegetarian diets. Though vegetarian diets may seem to be a great system for losing weight, it is important to watch your caloric intake and to combine your diet plan with a effective workout routine.
By: Guest Author Mikkie Mills