How To Lose Weight Vegetarian Meal Plan

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How To Lose Weight Vegetarian Meal Plan – Here’s How. I’m going to show you how to lose weight Vegan Meal Plan . This plan is only applicable for those who want to make a long term change in their lifestyle, and also need to lose some pounds. Vegetarian meal plan? Yes, you can lose weight vegetarian diet. Start your week with something new: Eating vegetarian meal plan every day. You bet it is possible to love a vegetarian diet as well. Enjoy this infographic and get a very nice meal plan and recipes for the whole week.

How To Lose Weight Vegetarian Meal Plan

Vegetarianism has become increasingly popular in recent years.

This diet is associated with a lower risk of chronic diseases and may aid weight loss.

However, you may find it difficult to lose weight on a vegetarian diet — especially if you’re eating too many refined carbs or highly processed foods.

What Is A Vegetarian Diet?

Vegetarian diets exclude meat, fish, and poultry.

Some people may follow this diet for religious or ethical reasons, while others are drawn to its possible health benefits.

The main types of vegetarian diets are:

  • Lacto-ovo-vegetarian: allows eggs and dairy but excludes meat, fish, and poultry
  • Lacto-vegetarian: allows dairy but excludes eggs, meat, fish, and poultry
  • Ovo-vegetarian: allows eggs but excludes dairy, meat, fish, and poultry
  • Vegan: excludes all animal products, including honey, dairy, and eggs

Other plant-based eating patterns include the flexitarian (which includes some animal foods but is mostly vegetarian) and pescatarian (which includes fish but not meat) diets.

Vegetarian diets typically focus on fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in fiber, micronutrients, and beneficial plant compounds, and tend to be lower in calories, fat, and protein than animal foods.

Since this diet emphasizes nutrient-rich foods, it’s linked to a reduced risk of heart disease, certain cancers, diabetes, and high blood pressure.

What’s more, studies show that following a vegetarian diet can be an effective way to lose weight.

However, the benefits of vegetarianism largely depend on the types of foods you eat and your overall dietary habits.

Overeating or choosing too many highly processed foods will provide fewer benefits than a diet based on unrefined, whole plant foods — and may have several downsides.

SummaryA vegetarian diet excludes meat, fish, and poultry and mostly focuses on plant foods. It has been linked to weight loss and a reduced risk of chronic diseases, but these benefits depend on which foods you eat.

Barriers to losing weight on a vegetarian diet

While vegetarianism may seem like an effective way to shed excess weight, several factors may prevent this from happening.

Eating Large Portions And Not Enough Protein

Eating more calories than you need can result in weight gain.

Even if you’re filling up on nutritious foods on a vegetarian diet, you may be helping yourself to larger portions than necessary.

This is especially common if you skimp on protein intake.

Protein can increase fullness by decreasing levels of ghrelin, a hormone that regulates hunger, which may in turn lower your overall calorie intake and boost weight loss.

If you don’t eat enough protein, you might eat more food to feel full — hindering your weight loss efforts.

While your protein needs can be met easily on a vegetarian diet, you may encounter difficulties at first as you eliminate meat from your diet.

Eating Too Many Refined Carbs

Foods that are high in refined carbs, such as bread, pizza, and pasta, can be easy to overeat on a vegetarian diet.

They’re widely available and may sometimes be the only vegetarian options at restaurants or gatherings.

Foods rich in refined carbs tend to lack fiber and do not curb hunger as much as whole-grain, complex carbs. As a result, they can load you down with excess calories.

What’s more, some studies suggest that refined carbs trigger the release of extra insulin, a hormone that regulates blood sugar. This may also contribute to weight gain.

In fact, one study including around 500,000 adults detected a strong association between higher insulin levels after carb intake and greater body mass index (BMI).

Overdoing Calorie-Rich Foods

When transitioning to a vegetarian diet, you might substantially increase your intake of high-fat plant foods.

Vegetarian meals often incorporate nuts, seeds, nut butters, avocados, or coconut. While these foods are incredibly nutritious and filling, they also provide 9 calories per gram — compared with 4 calories per gram of proteins and carbs.

For example, 2 tablespoons (32 grams) of peanut butter packs a whopping 191 calories, 148 of which come from fat.

What’s more, many people eat more than the recommended serving size of nut butters and other healthy fats.

Focusing On Highly Processed Vegetarian Foods

If you’re relying on too many processed foods as part of a vegetarian diet, you may have a hard time losing weight.

Countless products are technically vegetarian but still harbor unnecessary additives and other unhealthy ingredients. Examples include veggie burgers, meat substitutes, freezer meals, baked goods, packaged desserts, and vegan cheese.

These foods are often packed not only with sodium, highly processed compounds, chemical preservatives, and coloring agents but also calories and added sugars.

As a result, they may contribute to weight gain when eaten in excess.

In fact, a review linked the intake of ultra-processed foods to an increased risk of obesity, as well as higher LDL (bad) cholesterol and blood pressure levels.

Tips To Lose Weight On A Vegetarian Diet

Several strategies can help promote weight loss on a vegetarian diet, including:

  • Filling half of your plate with non-starchy vegetables. Choosing high-fiber veggies, such as broccoli, cauliflower, zucchini, leafy greens, and mushrooms, can help you stay full and decrease calorie intake.
  • Incorporating protein at every meal and snack. High-protein vegetarian foods include beans, nuts, seeds, lentils, eggs, dairy products, and soy foods (such as tempeh, tofu, and edamame).
  • Opting for complex carbs. These fullness-boosting foods include whole grains, starchy vegetables, fruits, and legumes.
  • Watching your portions of high-calorie foods. Pair nuts, seeds, and healthy fats with lower-calorie foods so that you don’t overeat.
  • Eating mostly whole foods. Unprocessed foods, such as whole fruits and vegetables, do not have any unnecessary ingredients.
  • Limiting highly processed foods. Avoid meat alternatives, frozen meals, and other ultra-processed foods, as they likely host unhealthy additives, extra salt, and added sugar.

A balanced vegetarian diet that emphasizes whole plant foods and limits refined carbs and highly processed products may help you lose weight.

Still, don’t forget about other important contributors to weight loss, such as proper sleep, hydration, and exercise

Vegetarian Foods That Aid Weight Loss

To bolster weight loss, choose a vegetarian diet that’s rich in whole, minimally processed plant foods.

Depending on your specific regimen, you may also incorporate dairy or eggs.

Vegetarian Foods That May Aid Weight Loss Include:

  • Non-starchy vegetables: broccoli, bell pepper, cauliflower, zucchini, mushrooms, tomatoes, eggplant, carrots, celery, and cucumber
  • Starchy vegetables: peas, potatoes, corn, and winter squash
  • Fruits: berries, oranges, apples, bananas, grapes, citrus, kiwi, and mango
  • Whole grains: quinoa, brown rice, farro, millet, barley, and bulgur wheat
  • Beans and legumes: lentils, black beans, pinto beans, and kidney beans
  • Nuts and seeds: almonds, walnuts, pistachios, cashews, sunflower seeds, chia seeds, and nut butters
  • Lean proteins: beans, legumes, nuts, seeds, nut butters, eggs, Greek yogurt, milk, and soy products like tofu, tempeh, and edamame
  • Healthy fats: avocado, olive oil, coconut, nuts, seeds, nut butters, and cheese
  • Water and other healthy beverages: naturally flavored seltzer, fruit-infused water, and plain coffee or tea

Foods To Avoid On A Vegetarian Diet For Weight Loss

While most plant foods are naturally healthy, highly processed vegetarian foods tend to be less so.

You should limit or avoid the following foods if you’re following a vegetarian diet for weight loss:

  • Highly processed vegetarian foods: veggie burgers, meat replacements, freezer meals, frozen desserts, and imitation dairy products
  • Refined carbs: white bread, white pasta, bagels, and crackers
  • Sugary foods and beverages: candy, cookies, pastries, table sugar, sodas, fruit juices, energy drinks, and sweet tea

In addition, try to avoid extra-large portions of any food — especially those high in sugar and calories.

Is Weight Loss Possible?

If you’re looking to shed some pounds, you may have considered trying a vegan diet. Vegans don’t eat meat, fish, eggs, or dairy products. Instead, they eat things like fresh fruits and vegetables, beans and legumes, as well as plant-based milks, other nondairy products, and meat alternatives.

Although some people choose the vegan lifestyle out of ethical concerns for animals, the diet itself can have some health benefits. According to recent studies, being vegan may even help you lose a significant amount of weight.

How exactly? More research is needed, but it’s thought that going vegan may lead to reducing the number of high-calorie foods you consume. With a vegan diet, you may end up replacing such foods with high-fiber alternatives that are ow in calories and keep you fuller longer.

But Is This Approach Healthy?

Cutting out some of the main food groups in your diet may seem unhealthy. And unless you carefully pay attention to your nutrition, it can be.

Some worry, for example, about getting enough protein or other essential nutrients, like vitamin B-12. This vitamin is found naturally only in animal products, and if you become deficient, it may result in anemia. Vegans need to supplement their diet with vitamins, vitamin-fortified cereals, and fortified soy products to avoid deficiencies.

Others may have trouble with yo-yo dieting after going vegan. What does this mean? It’s when you go through cycles of losing weight and then regaining all or more of that weight, possibly after having trouble sticking to vegan-only foods. This type of dieting is associated with some serious health consequences, like an increased risk for type 2 diabetes and heart disease.

Regardless of these and other possible pitfalls, you can eat a vegan diet healthily and lose weight. The key — as with all diets — is focusing on nutrient-dense foods versus empty calories. For vegans, these foods would include things like:

  • fresh fruits and vegetables
  • whole grains
  • beans and legumes
  • nuts and seeds

Limit or avoid vegan processed foods that contain these added ingredients:

  • fats
  • sugars
  • starches
  • sodium
  • food additives

Tips For Weight Loss

Women generally need to eat 2,000 calories each day to maintain weight. To lose weight, this number drops to around 1,500 calories a day. Men generally need to eat 2,500 calories each day to maintain their weight and around 2,000 calories a day to lose weight.

A junk-food calorie doesn’t equal a whole-food calorie as far as nutrition goes. Even if you stay below your calorie goal, filling up on all Nutter Butter cookies, which happen to be vegan, is very different from filling up on buckets of fresh produce.

There are many factors that affect weight loss, including:

  • age
  • height
  • current weight
  • diet
  • physical activity levels
  • metabolic health
  • other medical issues

Although you can’t control all of these factors, you can control your diet and exercise. Regardless of the type of diet you choose, you should follow these guidelines for healthy eating.

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