Healthy Diet For Vegetarians To Lose Weight – The American College of Nutrition explains that a vegetarian diet plan for weight loss is what you need to lose weight effectively (1). It is low in calories, increases satiety and is rich in nutrients that prevent the risk of modern health complications (2), (3). However, a vegetarian diet can lead to nutritional deficiencies if not properly planned (4), (5). Therefore, it is important to choose a vegetarian diet plan that is nutritionally balanced.
Read on to find out what to eat on a vegetarian diet, its benefits and precautions to take. Scroll down!
Healthy Diet For Vegetarians To Lose Weight
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 the least widespread in Europe (5%) (36).
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Follow this 7-day vegetarian diet plan to lose significant weight in 3 weeks. But why is a vegetarian diet good for weight loss?
Eating fewer calories is the first strategic step to losing weight. Vegetables, fruits and whole grains are naturally low in calories.
A study published in The American Journal of Clinical Nutrition confirmed that people on a vegetarian diet consumed fewer calories than those on a high-protein meat diet (6).
However, simply reducing calorie intake is not sufficient for long-term weight loss (7). In fact, eating large amounts of vegetables and fruits without restriction can even hinder weight loss (8).
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A vegetarian diet helps lower bad cholesterol and saturated fat intake, which ultimately leads to faster weight loss (9).
A vegetarian diet is full of vegetables, fruits, whole grains, plant-based proteins and healthy fats. Because most of the energy comes from these sources, a vegetarian diet is low in unhealthy fats, such as saturated fat and cholesterol (9). As a result, people on a vegetarian diet have a lower BMI (10).
A vegetarian diet is rich in dietary fiber, which helps ward off hunger pangs. Dietary fiber forms a gel layer in the stomach and slows down the digestion and absorption of food. This, in turn, keeps you full for a long time (11).
Dietary fiber also draws water from the body into the intestines, which helps soften and bulk up stool. The result of this action is to improve bowel movements and prevent constipation (12).
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Plant proteins such as lentils, legumes, beans, legumes and soy products in a vegetarian diet also help control appetite. A study published in
Suggests that people on a soy protein diet can have the same appetite control as people on a meat diet (13).
Good digestion is the key to weight loss. Digestion is supported by good gut bacteria in the stomach, which help break down dietary fiber and produce short-chain fatty acids (14). Short-chain fatty acids, however, help regulate appetite and glucose levels (15).
A vegetarian diet helps control blood sugar levels, improves insulin sensitivity and aids in weight loss. As a result, vegetarianism may reduce the risk of type 2 diabetes (17), (18).
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The high content of dietary fiber, vitamins and minerals and the low content of saturated fat in vegetables, whole grains, nuts and fruits help to better regulate blood glucose levels (19).
A 2016 study found that a vegetarian diet is better for weight loss compared to a non-vegetarian diet (20). If you stick to the 7-day vegetarian diet plan for at least three months, you will significantly reduce your body weight and BMI.
There are no studies that prove that a vegetarian diet helps reduce belly fat specifically (21). Along with your diet, you should do belly fat exercises or pilates to get rid of belly fat or reduce belly fat.
Combine your vegetarian diet with aerobic exercise such as swimming, cycling, running and rowing to reduce belly fat.
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The next question is, which vegetarian food is best for weight loss? Here’s the list – take a screenshot and use it when you go shopping! Foods Vegetarians Can Eat to Lose Weight
If you’re a die-hard meat lover, a vegetarian diet might sound dull. However, a vegetarian diet can be extremely rich and nutritious if properly planned. You can satisfy your meat-loving taste buds with fewer calories and more health benefits. Also, if you’re looking to shed those pounds from last Thanksgiving, here’s how a vegetarian diet can help.
A vegetarian diet is one of the best diet plans for weight loss. It consists of eating vegetables, fruits and whole grains that are low in calories, saturated fat and cholesterol. Due to the high content of dietary fiber, it ensures satiety. It offers additional health benefits such as improving blood glucose levels and digestion. If you stick to the 7-day vegetarian diet plan for weight loss for about 3 months, you will see a reduction in your weight and BMI. Although you may not see immediate results, this diet plan gives you long-term healthy results. If you want to stay in shape, combine this diet plan with an exercise regimen and follow a healthy lifestyle.
No, you cannot get skinny overnight on a vegetarian diet. It will take at least 3-4 weeks to see results, depending on your adherence to diet, exercise plan, BMI, current weight, and medical history.
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There is no doubt that a well-balanced vegetarian diet is the healthiest way to eat. A vegetarian diet contains all the necessary ingredients such as calcium, minerals, proteins and vitamins needed for the healthy functioning of your body.
Meat and eggs are rich sources of protein. But vegetarians can cover their daily protein needs with a variety of grains and legumes. Research says that it is not necessary for the entire daily meal to be based on protein. As long as your body gets its quota of 55g of protein each day, you’re good.
No, not always. Vegetarians and vegans also have many options for junk food, which can also lead to weight gain. Eating a healthy vegetarian diet, exercising, portion control and getting adequate rest are key to losing weight and staying fit.
Vegetarians are healthier in the long run than non-vegetarians. A complete vegetarian meal contains all the necessary ingredients for a healthy body and mind. When calorie consumption is lower, obesity and other chronic diseases are controlled. Vegetarians have a lot of energy and are less prone to common diseases like diabetes and high blood pressure. They are usually fit, disease-free and energetic.
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Everything! A vegetarian diet includes healthy and balanced food that is easily digested and speeds up the metabolism. It is often the best solution to fight against chronic diseases, obesity, allergies, blood pressure and skin diseases. It reduces the risk of cancer and helps women with hormonal imbalance. Vegetarians are also calmer and live longer, healthier lives compared to non-vegetarians.
You can buy fruits, vegetables, whole grains, nuts, seeds, healthy fats and oils, dairy products, herbs and spices. Avoid red meat, white meat and eggs.
If a vegetarian diet is not balanced and does not meet the necessary nutritional requirements, it can cause various deficiencies. Studies have shown that many vegetarians are deficient in protein and long-chain fatty acids and vitamins A, D and B12 in their diet. Lack of nutrition can also cause calcium, iron and zinc deficiency.
However, this is not the fault of the vegetarian diet. It is a wrong choice of food. A complete vegetarian meal can never go wrong. Including foods rich in fiber and antioxidants in your diet, eating the full dose of nutrients and thinking before you eat will prevent deficiencies.
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There are many differences between vegans and vegetarians. Vegans do not consume all animal products such as meat, poultry, honey, dairy products, etc., while vegetarians consume honey and dairy products.
Articles are supported by verified information from peer-reviewed and academic research articles, recognized organizations, research institutions and medical associations to ensure accuracy and relevance. See our editorial policy for more details.
Dr. Geeta Dharmatti is the Director and Founder of Geeta Nutriheal Consultancy and an Executive Member of the Dietetic Association of India. She has a master’s degree in nutrition and a doctorate in clinical nutrition. dr. Geeta has over 20 years of clinical nutrition experience and specializes in enteral, parenteral, obesity, diabetes, pediatric and therapeutic nutrition. She is … more
Charushila is an ISSA Certified Fitness Nutritionist and Exercise Therapist. Over a period of 6 years, she has written more than 400 articles on nutrition, lifestyle, exercise, healthy food and fitness equipment. It strives to inform, educate and motivate its readers with authentic, clear and verified information. After completing his Masters in Biotechnology from the Vellore Institute of Technology … more
Intermittent Fasting Diet Plan For Vegetarians. — Roshni Sanghvi
Believes in credibility and gives our readers access to authentic and evidence-based content. Our strict editorial guidelines only allow us to cite from recognized research institutions, academic journals and medically validated studies. If you find any discrepancy in our content, you can contact us. People become vegan for many reasons: to reduce their impact on the environment, to address animal cruelty concerns, to improve certain health indicators, and even to lose weight. In fact, at the time this was published, over 228,000 Instagram posts had been tagged with #veganweightloss.
Animal products such as dairy and eggs, vegans mediate everything – even honey
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