By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 22:05:37 PM.
There are many beverages marketed to plant‐based consumers: Kombucha, drinking vinegars, green juices, chia drinks, coconut water, and almond milk cold brew coffees, just to name a few. With so many choices, I have seen many clients unknowingly sip hundreds of extra calories per day. My rule of thumb is this: If it is not water or unsweetened tea, your beverage should count as part of your meal or snack. One vegan client who found she was not losing weight was drinking a smoothie along with her lunch salad. Unknowingly, she was essentially consuming two lunches every day. Another client did not realize that the healthy (and expensive) beverages she drank twice a day in lieu of soda contained about 300 calories total. That may not sound like a ton, but it would take a one-hour speed walk to burn off just those drinks.Make good old H2O your drink of choice, and if you reach for anything else, take a careful look at the ingredients, nutrition facts, and serving size so you can decide if it is the best fit for your body's needs.
"Have 16 ounces of fresh celery juice," Blum recommends. "It will build hydrochloric acid in the stomach, so you can digest your food and avoid bloating, gas, reflux, and absorb nutrients better." Healthy digestion will only aid your weight-loss efforts. "In one study, when vegetarian dieters added more protein to their diet so that 30 percent of their daily calories came from protein, they automatically ate 450 fewer calories a day and lost about 11 pounds in 12 weeks, even without adding more exercise," says Partha Nandi, M.D., gastroenterologist and author of the forthcoming book Ask Dr. Nandi. The best sources of plant-based protein, which also offer satiating fiber, include beans, legumes, lentils, quinoa, and heart-healthy nuts, Nandi notes. It may be tempting to grab a tofu- or pea protein-based meat substitute when you are in a pinch, or even on the regular, but these products are often highly processed and filled with fattening, chemical-laden ingredients, such as sugars, hydrolyzed starch, or the additive disodium guanylate. Plus, many options are just as high if not higher in fat, sodium, and calories than the real thing, says Nandi.
I have had plenty of clients who believed it was okay to eat unlimited amounts of plant‐based treats (think coconut milk ice cream and sweet potato chips). Plant-based frozen foods, desserts, and snacks can not only be high in calories, but they are often made with refined flour and added sugar, and stripped of nutrients and fiber. While they are fine as occasional treats, when consumed daily, they can pack on pounds. One study found that processed foods may decrease post-meal calorie burning by nearly 50% compared to whole foods. Trade processed plant foods for fresh snacks. Reach for in‐season fruit and dark chocolate to satisfy a sweet craving; and raw veggies with hummus or guacamole for a savory fix.