By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 21:46:09 PM.
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.
However, many people find that making the switch to a vegan or vegetarian diet doesn’t automatically lead to weight loss. It’s important to remember that we are all very unique, with different body types, genetic profiles, and metabolic rates. Some of us need fewer calories (energy) than others. And vegan foods like brownies and ice “cream” can provide just as many calories as non-vegan versions of these foods. Even healthful foods, like grains, nuts, seeds, and avocados, can add up in terms of calories if you are consuming too many of them. While I don,t recommend that you should become overly focused on calories, there are a few things you can keep in mind if you are pursuing weight loss on a vegan or vegetarian diet.
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.