By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 21:46:21 PM.
Whole‐food carbohydrates are best because they don’t provoke an insulin response in the body, like white flour, or processed carbohydrates, Blum explains. "They don’t spike your blood sugar, they keep it stable for hours, and they’re also the richest in nutrition," she says. "Once something has been ground and turned into a flour, and then baked, it doesn’t retain the nutrition [and] it spikes your blood sugar, which can lead to weight gain [or] make it very hard to lose weight."
Even if your new vegetarian diet feels effortless, you may still encounter some roadblocks — including weight gain or the dreaded weight-loss plateau. Here is the most common reason why you’re not losing weight on a vegetarian diet: You are relying too heavily on carbohydrates and dairy. Yes, cheese pizza is vegetarian, but even vegetarians shouldn’t eat it all the time.(We know it doesn’t help matters when most vegetarian options at restaurants are some combo of carbohydrates and cheese. During my early vegetarian years, I ate a lot of fettuccine Alfredo and grilled cheese sandwiches.) Dairy is rarely considered a protein in most meal plans, but new vegetarians make the mistake of loading up on cheese to replace meat as a protein source. When choosing carbohydrates, follow the same strategies you would for a non-vegetarian diet, focusing on complex carbohydrates from whole food sources like starchy vegetables and whole grains (rather than refined flour).A vegetarian diet, versus a vegan diet, opens up “more options for higher-protein foods like eggs and Greek yogurt,” says Haynes. “There is research showing that higher-protein, lower-carbohydrates diets can be beneficial for weight management. Rather than leaning on carbohydrates and dairy (especially when eating out), lean toward vegetables, legumes, and whole grains, with some dairy for added flavor.”
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.