By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 21:46:44 PM.
When you make yourself an omelet or simple salad, you generally assume you are consuming a healthy vegetarian meal. Unfortunately, eating protein sources (like eggs and dairy) that are not pastured and certain vegetables that are not organic might be working against your weight-loss efforts. Pesticides sprayed on food may disrupt your hormones and endocrine system, which could work against your efforts to stay fit, Blum explains. For that reason, she recommends trying to stick with animal products that come from pasture-raised animals (because they are able to graze on grass and worms, as opposed to being fed pesticide-ridden corn and soy) and avoiding the "dirty dozen"—the Environmental Working Group's top 12 most pesticide-laden fruits and vegetables.
Even a partial vegetarian or "flexitarian” diet can be enough to help maintain a healthy weight. In a 2005 study of vegetarian diets, researchers found that the closer to fully plant-based the subjects diets were, the more likely they were to have a normal body-mass index and healthy body weight. While vegans had a “significantly lower risk of overweight or obesity” (defined as a BMI of 25 or higher), even part-time vegetarians were 11 percent more likely than omnivores to have a healthy BMI. And while BMI is not the most reliable tool of measuring health, the Adventist Health Study — published in 2013, with more than 71,000 participants — found that across the board, omnivores had the highest BMIs, while vegetarian's were lower, and vegans/strict vegetarians were again the lowest.
To gain muscle, you need more protein than the average person. Protein assists with muscle synthesis, repair and recovery. Instead of the 0.8 g of protein per kg of body weight recommended for most adults, strength-training athletes need close to 2 g per kg of body weight daily, according to a study published in 2017 by the International Society for Sports Nutrition. This means if you weigh 200 lbs, or 91 kg, you need about 180 g of protein daily. You should also aim to consume adequate amounts of carbohydrates for energy and healthy unsaturated fats for calories, hormone production and vitamin absorption. A vegan diet that consists of 50 percent carbohydrates, 30 percent protein and 20 percent fat can help you bulk up.