By Abigail Carroll. Vegetarian Weight Loss. At Friday, May 03rd 2019, 21:00:18 PM.
When someone wants to get started with a vegetarian diet, Enright starts by talking protein. She then surveys what they like to eat and brings awareness to less-familiar plant-based sources of protein, like tofu and Tempe (made from fermented soybeans). Enright also reminds them that — beyond eggs and dairy — pulses, legumes, beans, seeds, and nuts all contain protein, too, as do whole grains. This is usually the most common question people have when transitioning to a vegetarian diet.
In addition to fake meats, the lure of vegetarian treats can be strong. After all, banana bread, cupcakes, and ice cream are all vegetarian. “Just because it’s vegan/vegetarian doesn’t make it healthy,” reiterates Haynes. “I like to use the example of Oreo and French fries. Both are vegan but obviously not health foods that promote weight loss!As with the meat swaps, consider treats to be an exception to your healthy vegetarian diet, rather than the rule. Limit them to no more than 20 percent of what you eat.
Less than 10 percent of our daily calories should come from saturated fat, according to the latest Dietary Guidelines for Americans from the USDA. These fats are mostly found in animal products (as well as tropical plants like coconut and palm), so a vegetarian diet would be naturally lower in them.And then there’s fiber, which is only found in plants like fruits, vegetables, and grains. “A lot of the plant-based proteins are also high in my favorite nutrient in the world — which is fiber! Those high-fiber diets have been shown time and time again to help with promoting weight management,” says Enright. Fiber helps make you feel fuller longer, which means you may be less likely to snack, she adds. With a fiber‐rich diet, you are creating good gut health and keeping things moving smoothly, too.