In this article you will read everything you need to know about vegetarian weight loss. You will learn which vegetarian products to eat (and which ones to avoid) during weight loss.
Vegetarian weight loss. Is it healthy?
A vegetarian diet is a diet without meat or fish. Chicken and seafood are not on the menu either. With a vegetarian diet you eat other animal products such as eggs and dairy. Just as with a standard diet with meat and fish, you can also eat unhealthy and healthy with a vegetarian diet. If you eat the right products, a vegetarian diet can be just as healthy as a 'normal' diet. It is important that you eat protein-rich products and pay particular attention to the amount of carbohydrates. Meat and fish are high in protein and low in carbohydrates, so make sure you replace them with products that are high in protein and low in carbohydrates as well. Further on in this article you can read how to do that.
Vegetarian weight loss also has its advantages. Below you can read which ones they are.
You lose weight effortlessly
Research has shown that people who switch to a vegetarian menu automatically lose weight. In this study, participants lost an average of 3.4 kilos in four weeks, without any further effort . This is probably partly due to the many fibres present in vegetable products . Fibres fill your stomach, but do not provide any calories. They keep you satiated for a long time and prevent you from quickly becoming hungry again. In addition, vegetable products often contain less fat. Because of this, the number of calories you consume with a vegetarian diet that contains a lot of vegetable products is lower . In other words: with a vegetarian diet you can eat more for the same number of calories. However it is important that you eat the right products. Fats may contain a lot of calories, but they are certainly not unhealthy - provided you choose the right fats. Omega 3 fats are the healthiest fats that exist, and they are abundant in vegetarian products such as nuts, seeds and nut paste.
Vegetarian food is healthy
A vegetarian diet can reduce the risk of early death . Research shows that vegetarian diets can reverse cardiovascular disease [4,5]. Carbohydrates also have a negative effect on how your body deals with cholesterol. That is why following a low-carb diet is so important. Summary: If you eat more vegetarian and less animal products such as meat and fish, you get more fibre and omega-3 fats within . This causes you to burn fat quickly and makes your body healthier.
Beware of unhealthy vegetarian eating
Note: eating vegetarian does not automatically mean eating healthy or losing weight. After all, toasts with fatty cheese, ice cream, crisps and biscuits are also simply vegetarian. And if you replace meat and fish with too much cheese or nuts, you can even gain weight. Just like a diet with meat and fish, you need to know what to eat. Low-carb, healthy, unprocessed food is the way to get you that slim body.
How to lose weight with vegetarian food? What you need to know
Losing weight with vegetarian food is not difficult. You just need to know the clever tricks that help you lose weight. The secret to a successful vegetarian diet is a combination of the right portion size and the amount of carbohydrates you eat. In this last part of the article, you'll learn how to burn fat quickly and lose weight without hunger.
Rules of thumb for vegetarian weight loss:
- Replace meat and fish with high-protein vegetarian products (see bonus below)
- Eat lots of vegetables
- Leave potatoes, rice and pasta
- Choose eggs for your money
- Eat curd cheese or Greek yogurt at breakfast or as a snack
- Beware of other dairy products
- Don't eat sweet snacks
- Don't eat junk food
Bonus: Healthy vegetarian meat substitutes to replace 100 grams of meat or fish:
1 boiled or fried egg
150 grams cottage cheese
125 grams cooked beans or lentils
75 - 100 grams of a vegetarian meat substitute from the supermarket*
*Read the packaging and choose the product with as much protein and as few carbohydrates as possible. Preferably choose a meat substitute based on vegetables and/or wheat gluten (seitan) rather than soy protein.
Vegetarian weight loss: the product list
To help you make the right choices, below you will find an overview of healthy vegetarian products that fit perfectly into a successful vegetarian diet.
Eat: Raw vegetables, cooked vegetables, avocado, eggs, cottage cheese, Greek yogurt, cottage cheese, nuts, seeds, oatmeal, legumes, coconut oil, extra virgin olive oil.
Eat limited: Potatoes, whole grain cereals, quinoa, brown rice, rice cakes, fruit, butter, cheese, peanuts, dark chocolate (>85% cocoa).
Avoid: Sugar, candy, cake, cake, ice cream, soft drinks, fruit juices, sweet yogurt and yogurt drinks, fried food, pizza, pasta, white rice, bread, flour, ready-to-eat products, sauces, artificial sweeteners (and of course meat, fish, chicken and seafood).
Egg is a fantastic meat substitute. In combination with vegetables and cottage cheese it makes a delicious lunch or dinner dish.
Vegetarian weekly menu and tips
To get you started, we have put together a weekly menu with some examples of healthy vegetarian meals. The dishes contain little carbohydrates and lots of protein, fibre, healthy omega 3 fats and vitamins. With this weekly menu you can 'turn on' your fat burning and keep your hunger out for a long time.
Breakfast 1: Quark with strawberries and pecans
Breakfast 2: Omelette of 2 eggs, 1 tomato in cubes, ½ chopped onion and a hand spinach
Breakfast 3: 2 rice wafers with 2 boiled eggs, 1 sliced tomato, sea salt and black pepper
Breakfast 4: Banana or strawberry smoothie
Breakfast 5: Oatmeal porridge with apple and cinnamon, cooked in unsweetened almond milk
Breakfast 6: 2 rice cakes with Cottage cheese, sea salt and black pepper a piece of fruit
Breakfast 7: Greek yogurt with red fruit and almonds
Lunch 1: Rucola salad with nuts, apple, pine nuts and lime juice
Lunch 2: 3 rice cakes with avocado and hummus
Lunch 3: Spicy lentil soup
Lunch 4: Omelette of 2 eggs, cherry tomatoes, mushrooms and cottage cheese
Lunch 5: Kale smoothie (winter) or spinach smoothie (summer) with extra oatmeal
Lunch 6: Salad with chickpeas, beetroot, chopped walnuts and a dressing of Greek yoghurt, lemon juice, sea salt and black pepper
Lunch 7: Pancake made from 1 banana, 2 eggs, a dash of unsweetened almond milk, 1 tbsp oatmeal and a pinch of cinnamon
Dinner 1: Mexican bean dish with brown rice and extra vegetables
Dinner 2: Oven dish with lentils, vegetables and egg
Dinner 3: Meat substitute (without soy) with steamed vegetables and raw vegetables
Dinner 4: Sweet potato and endive stew scrambled eggs
Dinner 5: Quinoa salad with zucchini, unsalted nuts, olives and sun-dried tomatoes
Dinner 6: Meal soup with pumpkin and coconut milk
Dinner 7: Wok dish with vegetables and vegetarian minced meat
Healthy vegetarian snacks:
- Tray of cherry tomatoes
- Half cucumber with cottage cheese dip
- 3 carrots with 30 grams of hummus
- Hand of unsalted nuts
- Boiled egg
- Tray of unsweetened curd cheese or yogurt (possibly with pure stevia and/or cinnamon)
- 2 rice cakes with Cottage cheese, pepper and sea salt
- Platter of olives
Do you exercise a lot, do you work intensively or do you need more carbohydrates for other reasons? Then eat a little more from the food limit list. Spoon some extra beans, quinoa or brown rice with your meal, for example, or eat an extra piece of fruit when you need it.
Before you start
Now it's time for action. With the tips below you can make your vegetarian diet plan even easier and more fun! Follow these tips for the best results, and lose up to 2 kilos a week on a vegetarian diet.
Get the right groceries: if you don't buy products that prevent losing weight, you won't be able to eat them. Give the unhealthy products away in your kitchen cupboard or throw them in the waste bin. I'm sorry, but your life is worth more than that pack of cookies.
Use low-calorie seasonings: such as pure stevia, cinnamon, herbs and spices. Some of these seasonings, such as chili, turmeric and cinnamon, increase your metabolism, making losing weight even faster.
Provide a supply of low-carb snacks: this will prevent you from reaching for a sweet snack in case of an attack of appetite. Get cucumber, paprika, cherry tomatoes, carrots and cottage cheese for 'high need'. Make sure there is always at least one fresh raw snack vegetable present. If you are hungry, you can always eat raw vegetables.
Plan in advance: make sure you have a plan in the evening for what you will eat the next day. This applies to breakfast as well as lunch, dinner and snacks. If you're not used to this, it might be a puzzle at first, but don't worry: after a few days it will work itself out.
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