A Balanced Diet Chart For A Vegetarian – Are you looking for a vegetarian diet to gain weight? Maybe a free vegetarian weight gain meal plan? This article covers everything you need to know to successfully gain weight as a vegetarian.
With the focus on weight loss diets, why would anyone want a vegetarian diet to gain weight? There are many reasons for this.
A Balanced Diet Chart For A Vegetarian
Sometimes a weight gain diet is needed after a period of unexpected weight loss. This diet can help someone gaining weight to get back to their baseline.
The Vegetarian’s Diet Plan
Additionally, if someone is clinically underweight, a weight gain diet can help them reach a healthy weight level.
Or maybe someone wants to gain muscles. To gain weight, combining a vegan diet with strength exercise can help build muscle.
All foods contain calories. Macronutrients, including carbohydrates, proteins and fats, contain different amounts of calories per serving.
High-fat foods contain the most calories per amount of food. Many of our top high-calorie vegetarian foods are high in heart-healthy fats!
Infographic Chart, Illustration Of A Food Pyramid For Vegetarian Nutrition. Shows Healthy Food Balance For Successful Growth, Educ Stock Vector
There are many high calorie vegetarian foods to choose from on a vegetarian diet for weight gain. From nuts, nut butters, avocados, dried fruits, vegetable oils, coconuts, seeds, and more.
This free vegetarian weight gain meal plan was written by Dietetic Intern Anthony Salazar. Anthony follows a vegan diet and runs the blog Chronically Nourished.
Following a vegetarian diet to gain weight can be challenging at first. Sometimes following a meal plan can help. Free vegetarian weight gain meal plan is an example of a high calorie vegetarian diet.
You can use this meal plan as it is, modify it, take out pieces, whatever works best for you.
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Nutrition facts are not included in this meal plan, be sure to read the Nutrition Facts label on everything you eat throughout the day. It is not always necessary to count calories for a vegetarian diet to gain weight.
If you would like the printable PDF version of our Vegan Weight Gain Meal Plan, you can click on the image below.
Trying to gain weight can be frustrating. It’s not always as simple as “eating more food”.
We have put together an article for you on 11 tips to gain weight as a vegetarian. This will give you some ideas on how to finally gain weight. This article contains lots of high calorie food ideas and tips.
Next Week’s Meal Plan: A Week Of Vegetarian Mediterranean Diet Dinners
We hope this article was helpful. Gaining weight is not always as easy as it seems. This also takes time. Be sure to talk to your doctor about any changes to your diet. Or there is an issue with weight as there may be underlying issues.
And if you need personal help with a vegetarian diet to gain weight, be sure to contact a registered dietitian. Best wishes!
Katie Dodd, MS, RDN, CSG, LD, FAND is a Registered Dietitian and Board Certified Specialist in Gerontological Nutrition. He specializes in geriatrics, malnutrition and end-of-life nutrition. Katie holds a Master’s degree in Food and Nutrition and is a Fellow of the Academy of Nutrition and Dietetics. The American College of Nutrition states that if you want to lose weight, you need a vegetarian diet plan (1). It is low in calories, increases satiety, and is rich in nutrients that prevent the risk of modern-day health complications (2), (3). However, a vegetarian diet can lead to nutritional deficiencies if not planned properly (4), (5). Therefore, it is important to choose a vegetarian diet plan that is nutritionally balanced.
Read on to know about the benefits and precautions of what to eat in a vegetarian diet. Scroll Down!
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Asia has the highest rate of vegetarianism (19% of the total population), followed by Africa (16%), Central and South America (8%), and North America (6%). Vegetarianism is least prevalent in Europe (5%) (36).
Follow this 7-day vegetarian diet plan to lose weight in 3 weeks. But why is a vegetarian diet good for weight loss?
Consuming fewer calories is the first strategic step towards weight loss. Vegetables, fruits and whole grains are naturally low in calories.
A study published in The American Journal of Clinical Nutrition confirmed that people who were on a vegetarian diet consumed fewer calories than those on diets high in protein (6).
Day Vegetarian Meal Plan For Beginners
However, reducing calorie intake alone is not sufficient for long-term weight loss (7). In fact, consuming an excessive amount of vegetables and fruits without restriction may even hinder weight loss (8).
A vegetarian diet helps reduce the intake of bad cholesterol and saturated fat, which ultimately leads to faster weight loss ( 9Trusted Source ).
A vegetarian diet is full of vegetables, fruits, whole grains, plant-based proteins, and healthy fats. Since a large portion of energy comes from these sources, a vegetarian diet tends to be low in unhealthy fats such as saturated fat and cholesterol (9). As a result, people who eat vegetarian diets tend to have a lower BMI (10).
Vegetarian food is rich in dietary fiber, which helps keep hunger pangs at bay. Dietary fiber forms a gel-like layer in the stomach and slows down the digestion and absorption of food. In turn, this keeps you fuller for longer (11).
The Vegetarian Diet: A Beginner’s Guide And Meal Plan
Dietary fiber also draws water from the body into the intestine, which helps soften stool and add bulk. The result of this action is improved bowel movements and prevention of constipation (12).
Plant-based proteins such as lentils, lentils, beans, legumes and soy products in a vegetarian diet also help control appetite. a study published in
Shows that people on soy protein diets may have the same control over appetite as people on meat diets (13).
Good digestion is the key to weight loss. Digestion is supported by good gut bacteria in the gut that help break down dietary fiber and produce short-chain fatty acids (14). Short-chain fatty acids, in turn, help control appetite and glucose levels (15).
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A vegetarian diet helps control blood sugar levels, improves insulin sensitivity and aids in weight loss. As a result, becoming a vegetarian may reduce the risk of type 2 diabetes (17), (18).
The high dietary fiber, vitamin and mineral content, and low saturated fat content of vegetables, whole grains, nuts, and fruits help in better regulation of blood sugar levels (19).
A 2016 study concluded that a vegetarian diet is better for weight loss than a non-vegetarian diet (20). If you follow the 7-day vegetarian diet chart for at least three months, you will see a significant reduction in body weight and BMI.
There are no studies that prove that a vegetarian diet specifically helps reduce belly fat (21). Along with diet to get rid of belly fat or reduce belly fat, you should also do belly fat exercises or Pilates.
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Combine your vegetarian diet with aerobic exercises like swimming, cycling, running and rowing to reduce your belly fat.
The next question is which vegetarian diet is best for weight loss? Here’s a list – take a screenshot and use it when you go grocery shopping! vegetarians can eat to lose weight
If you are a die-hard meat lover, then a vegetarian diet might sound monotonous. However, when properly planned a vegetarian diet can be extremely rich and nutritious. You can satisfy your meat-loving taste buds with fewer calories and more health benefits. Plus, if you’re looking to shed those pounds from last Thanksgiving, here’s how a vegetarian diet can help.
Vegetarian diet is one of the best diet plans to lose weight. This includes vegetables, fruits and whole grains that are low in calories, saturated fat and cholesterol. Due to its high dietary fiber content, it keeps you satiated. It also provides additional health benefits such as improving your blood sugar levels and digestion. If you follow the 7-Day Vegetarian Diet Plan for Weight Loss for about 3 months, you will see a decrease in body weight and BMI. You may not see immediate results, but this diet plan gives you long term healthy results. To stay fit, combine this diet plan with exercise and follow a healthy lifestyle.
High Protein Vegetarian Meals (+how Much Protein Do We Need Anyway?)
No, you cannot slim down overnight by eating a vegetarian diet. At least 3-4 weeks will be required to show results depending on the adherence to diet, workout plan, BMI, current weight and medical history.
There is no doubt that a balanced vegetarian diet is the healthiest way to eat. Vegetarian food contains all the essential components like calcium, minerals, proteins and vitamins required for the healthy functioning of your body.
Meat and eggs are rich sources of protein. But vegetarians can meet their daily protein needs from different grains and legumes. Research says that the whole day’s meals do not have to be protein based. As long as your body meets its daily quota of 55 grams of protein, you are good.
No, not always. Vegetarians and vegans have a lot of junk food options, which can also lead to weight gain. Eating a healthy vegetarian diet, exercising, practicing portion control, and getting proper rest are the keys to losing weight and staying fit.
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Vegetarians are healthier than non-vegetarians in the long run. A nutritious vegetarian diet includes all the essential components required for a healthy body and mind. When calorie intake is low, obesity and other chronic disorders occur.
