By Abigail Carroll. Vegetarian Weight Loss. At Friday, May 03rd 2019, 21:00:07 PM.
Do eat lots of green leafy veggies. Foods like kale, collard/mustard/turnip greens, broccoli, bok choy -- these types of foods provide vital nutrients including calcium which is needed to lose weight. If you are lacking in calcium, your vegan weight loss efforts could be hampered; do drink a boatload of water. All those amazing fiber-rich foods you should eat need water to aid them in the job they need to do. Two-three glasses a day is not going to cut it for you. The range of your water intake should be 6-12 (8 ounce) glasses per day. Shoot for the lower range if you eat lots of water-rich fruits and veggies and smoothies, and the higher range if you don't.
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.
How do you tweak the Pyramid for the best weight loss results? Opt for the lower serving amounts listed in most of the categories. For instance, you will notice the whole grains recommendation is 6-11 servings/day (3 - 5 1/2 cups). Eleven servings of whole grains is a heck of a lot of food, let alone adding in all the other food groups. So if you want to lose weight, opt for the lowest range which in this case is 6 servings (3 cups). Depending on your metabolism you might need even less than that;