By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 21:46:33 PM.
"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.
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.
Often when I evaluate clients food journals, I find that they are not losing weight because their nutrient intake exceeds their needs. I had one female client who was eating a large Açaí bowl for breakfast that contained multiple servings of fruit, nut milk, nut butter, and seeds. She would then commute by car to work and sit at a desk all morning. While the bowl was chock‐full of nutrition, it packed about three times what her body actually needed to keep her satiated until lunch.