By Abigail Carroll. Vegetarian Weight Loss. At Friday, May 03rd 2019, 21:01:39 PM.
Do not simply switch out your meat and dairy for vegan meat and dairy substitutes (soy meats and cheeses). While it is okay to occasionally eat these foods if you go vegan and have NO weight to lose (always buy organic or non-GMO soy foods), it is not ideal if you DO have weight to lose. Many of these "faux foods" are high in fat and sodium, which go against your weight loss efforts. Much better to teach yourself how to create a whole foods vegan menu from the get go;
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.
Even if your new vegetarian diet feels effortless, you may still encounter some roadblocks — including weight gain or the dreaded weight-loss plateau. Here is the most common reason why you’re not losing weight on a vegetarian diet: You are relying too heavily on carbohydrates and dairy. Yes, cheese pizza is vegetarian, but even vegetarians shouldn’t eat it all the time.(We know it doesn’t help matters when most vegetarian options at restaurants are some combo of carbohydrates and cheese. During my early vegetarian years, I ate a lot of fettuccine Alfredo and grilled cheese sandwiches.) Dairy is rarely considered a protein in most meal plans, but new vegetarians make the mistake of loading up on cheese to replace meat as a protein source. When choosing carbohydrates, follow the same strategies you would for a non-vegetarian diet, focusing on complex carbohydrates from whole food sources like starchy vegetables and whole grains (rather than refined flour).A vegetarian diet, versus a vegan diet, opens up “more options for higher-protein foods like eggs and Greek yogurt,” says Haynes. “There is research showing that higher-protein, lower-carbohydrates diets can be beneficial for weight management. Rather than leaning on carbohydrates and dairy (especially when eating out), lean toward vegetables, legumes, and whole grains, with some dairy for added flavor.”