By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 22:05:10 PM.
Balance your diet wisely. Make sure you’re eating a balanced diet with the help of my eating plan in The Plant-Powered Diet, which includes the recommended number of servings you should choose each day. There are plenty of reasons to try the vegetarian diet, including reduced animal cruelty, helping the environment and of course, losing weight. But a vegetarian diet is not always a guaranteed way to drop pounds. You might very well eat processed chips, cereal, energy bars and pasta as the bulk of your diet and still be heavier than someone following an omnivorous diet consisting of lean meats and leafy greens. Long‐term vegetarians, though, do tend to have less body fat and lower cholesterol than meat eaters, reported a study in Nutrition Research and Practice published in 2012.
The Centers for Disease Control and Prevention recommends not losing weight at a rate faster than about 2 pounds per week or you will be less likely to keep it off. This may not fit your definition of "fast," but it is the most manageable and safest rate. A 2-pound-per-week weight loss requires a deficit of about 1,000 calories per day. But do not consume fewer than 1,200 calories per day, which can leave you nutritionally deficient. One of the benefits of a vegetarian diet is that you are cutting out potentially high-calorie foods, such as fatty meats, poultry with the skin and processed meats. A vegetarian diet includes no animal flesh and sometimes no animal products.
You do not necessarily need protein to feel satisfied and keep your blood sugar stable. Instead, you can go for certain healing, satiating fruit and veg combos, which will balance your potassium and sodium and natural sugar and support your adrenal glands, Blum notes. When the adrenals are compromised by chronic stress, they can prevent your metabolism from firing at full capacity and facilitating weight loss. So, when you are tempted to snack on a piece of toast with almond butter (a popular vegetarian go-to), reach for something like half an avocado with sea salt and some orange slices, Blum advises. Alternate options: A salad made from orange, avocado or spinach‐or sweet potato, kale, and lemon juice.