By Abigail Carroll. Vegetarian Weight Loss. At Tuesday, April 30th 2019, 06:28:25 AM.
Do eat lots of green leafy veggies. Foods like kale, collard/mustard/turnip greens, broccoli, bok choy -- these types of foods provide vital nutrients including calcium which is needed to lose weight. If you are lacking in calcium, your vegan weight loss efforts could be hampered; do drink a boatload of water. All those amazing fiber-rich foods you should eat need water to aid them in the job they need to do. Two-three glasses a day is not going to cut it for you. The range of your water intake should be 6-12 (8 ounce) glasses per day. Shoot for the lower range if you eat lots of water-rich fruits and veggies and smoothies, and the higher range if you don't.
According to the Academy of Nutrition and Dietetics, an “appropriately planned” vegetarian diet can support your health and help you drop pounds. “’Appropriately planned‘ means that you still need to consider the foods that will make up a balanced diet – including protein, carbohydrates, healthy fats, and the daily value of vitamins and minerals,” says Krista Haynes, R.D., C.S.S.D and OpenFit nutrition manager. “It means that you need to be mindful of the nutrients that are often lacking in vegan/vegetarian diets and ensure you get plenty of those with veg-friendly whole foods or supplements." Meat-free eaters need to be mindful of getting enough vitamin B12, vitamin D, omega-3s, iron, and zinc, she adds.
Vegan protein choices for a bulking diet include dried beans, lentils, nuts, seeds, tofu, quinoa and hemp powder. Carbohydrates such as whole grains, fruits and starchy vegetables provide calories and nutrients. Fats found in nuts, flaxseed oil, hummus, peanut butter and avocados are mainly unsaturated. You might also experiment with seaweed, seitan and vegan energy bars and protein powders.