By Abigail Carroll. Vegetarian Weight Loss. At Friday, May 03rd 2019, 20:59:39 PM.
Once you know exactly how many calories you need to prompt weight loss, and how you want to structure your veggie diet, make those calories consist of whole, unprocessed foods. Skip the refined sugar and grain options that may fit the definition of vegetarian, but add excess calories and limited nutrients.Poached eggs or egg whites with veggies, scrambled soft tofu with salsa or a fruit smoothie made with yogurt or vegetarian protein powder make nutrient-dense breakfasts that have protein to help keep you full.
When it comes to the plant world, most options are less calorie-dense than animal foods, but “some of them are dense calories (as I finish licking my spoon of almond butter!),” says Haynes. Calories still count, and portion sizes still matter. “There’s a false sense that all vegetarian foods are healthy, and newbies who follow this diet tend to overeat and end up gaining weight,” says Haynes. She knows this from experience — at the beginning of the six years she spent as a vegan, she gained weight. "I was eating a lot of nuts, nut butters, carbohydrates-heavy foods, and whatnot without thinking about total calories.”
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.