A Key to a Vegetarian Weight Loss Diet
- Quantity and quality are two key aspects if you want to achieve weight loss with a balanced vegetarian diet and, in addition to choosing the right foods, it is important that you control the size of the portions.
- Perform 5 daily meals, 3 main and 2 snacks, to keep the metabolism active.
- Plan the menus in advance and plan your purchase. Make a list of the necessary foods and make the purchase by sticking to it, without getting carried away by whims.
- Make a good full breakfast, since it is the intake that starts your body and which provides the necessary calories to start the day. For example, a toast of whole wheat bread with tomato, a glass of vegetable drinks enriched in calcium and 1 piece of fruit.
- Cook in a healthy way (steam, iron, papillote, oven, boil) and limit the fried and battered.
- Season your meals with herbs, spices and citrus.
- Moderates the consumption of salt and foods with high sodium content such as prepared dishes, salty snacks, etc.
- Limit the consumption of alcohol at meals, remember that each gram of alcohol provides empty calories and is harmful to health.
- Limit the consumption of sugar, jams, syrups or honey. If you drink vegetable drink, check that it contains <5g of sugar per 100ml.
- Stay active and perform physical exercise, this way you will increase the energy expenditure and it will be easier to lose weight.
- Consume at least 5 servings of fruits and vegetables daily.
- Choose seasonal fruits and vegetables, as they provide more nutrients.
- In the main meals you should consume vegetables, cereals and / or vegetable proteins, oil and dessert.
- Consume legumes at least 2 or 3 times a week, as they will provide fiber and vegetable proteins.
- Substitute refined cereals (bread, pasta, and white rice) for whole grains, as they will give you a greater feeling of fullness and also provide more nutrients. To ensure that they are whole you should look at the labeling and the ingredients, the first ingredient should be the cereal in its integral form or whole grain (Example: whole wheat, whole wheat grain).
- Controls the consumption of fats and uses healthy fats such as olive oil, nuts, avocado, etc. In a diet of thinning you can consume daily between 2-4 tablespoons of virgin olive oil and 2-3 walnuts.
- Limit consumption of saturated fats, such as palm oil, coconut oil, processed foods, cakes, cookies, etc.
- Limit the consumption of algae due to its high content of iodine; if you like use them as a condiment and not as a main ingredient.
- Beware of processed products suitable for vegetarians, that a product is suitable for vegetarian consumption does not imply that it is healthy. It is very important to read the labels and the ingredients.
- Drink 1.5-2l of water daily, if it costs you can help by taking it in teas or vegetable broths.
- If you are eating out, choose the lighter options, adjust yourself and avoid sauces and accompaniments like chips.
- Eat slowly, quietly and in a suitable place.
- Change habits progressively, the most important thing is that you acquire new habits little by little, but permanently.
- Sleep enough hours and control stress.
Key Nutrients in a Vegetarian Weight Loss Diet
Keep in mind that any dietary restriction can lead to a risk of nutritional deficits if not planned correctly, but
“If the diet is well planned and organized does not have to involve any nutritional risk”.
Therefore, below I indicate that you must take into account so that your vegetarian diet is complete.
- Ensure daily protein intake, choosing foods such as tofu, tempeh, textured soy, seitan and legumes. Soy and its derivatives provide good quality proteins.
- It ensures the intake of essential amino acids, since our body is not able to synthesize them and it is necessary to obtain them from the diet. How? Combine legumes and cereals (lentil salad with rice) or consume legumes or cereals and nuts throughout the day.
- It uses techniques such as soaking, germination and cooking to increase the digestibility to favor the absorption of its nutrients. For example, if you are going to prepare legumes, soak them and cook them in the espresso pot.
What can you do to ensure its consumption and absorption?
- Consume foods of vegetable origin with a high iron content, such as legumes, whole grains, plums, spinach, chard and nuts.
- Soak or germinate the legumes to increase their digestibility and in this way absorb their nutrients better.
- When you consume foods rich in iron, it also includes foods rich in vitamin C, such as orange, kiwi, tomato or mango, as they help absorb iron.
- Separate the coffee and tea consumption of the main meals, because these reduce the absorption of iron.
Calcium and Vitamin D
- Consume vegetable drinks enriched with calcium and vitamin D.
- Choose foods of plant origin rich in calcium, such as soy yogurt, tofu (the fruit set with calcium salts provides more), almonds, broccoli, cabbage, kale, kale, bock choy, soy, white beans or black.
- It ensures the presence of vitamin D, since it regulates the passage of calcium to bone, through a 30-minute daily exposure to the sun.
- If you cannot submit to such exposure and your levels are low, you can resort to a vitamin D supplement.
- Consume 2-3 walnuts a day and 1 small spoonful of crushed flax seeds.
- If you decide to take a supplement, a dose of 200-300mg of DHA is sufficient.
- It is essential to maintain the proper functioning of brain function and the nervous system, as well as other functions of the organism.
- There is no vitamin B12 bioavailable in any food of vegetable origin. Seaweed, yeast, mushrooms or sprouts contain inactive B12 analogues.
- In the event that you consume eggs and dairy products, if you do not make an optimal consumption, as indicated in the following table, you should take a supplement of B12.