By Abigail Carroll. Vegetarian Diet. At Friday, May 03rd 2019, 20:41:28 PM.
In a study published in 2014 in Nutrition, researchers followed a group of 50 overweight or obese adults for six months. They found that those on a vegan diet lost significantly more weight than those on other plans, including vegetarian, semi-vegetarian and omnivorous – by about 4.3 percent or an average of 16.5 pounds. The study authors suspect that is because the vegan dieters were focusing on high‐fiber foods, which help you feel full for longer, and their diets were low in fat and likely had fewer calories.
Nutrition experts emphasize the importance of satiety, the satisfied feeling that you have had enough. You are preparing the food – if it does not taste good, you know who to blame. Try reinventing your favorites: Go for black-bean instead of steak burritos, or if chicken stir-fry is your thing, use tofu instead of poultry. And consider replacing turkey meatballs or the meat in spaghetti sauce with white beans. There are lots of dessert options, too, including raspberry lavender cupcakes, gingerbread pumpkin seed brittle, cherry-berry peanut butter cobbler and poppy seed scones. (Often, treats are made using nondairy milk, soy or coconut creamer, flaxseed, chickpea flour, vegan cream cheese, and even vegan sprinkles.)
Add flavor with yeast extract, which is not only a tasty addition but a useful source of vitamin B12. Fill half your plate with a colorful variety of veggies (especially leafy greens because they supply small amounts of the mineral iodine) and drizzle with a dressing made from flaxseed, rapeseed, walnut or hemp oil. Your body can use these healthy fats overnight, along with protein for regeneration and repair, important for maintaining healthy skin and hair.