Weight loss programs, occupies the mind of vegetarians, in the same way as it is an issue with the non-vegetarians. However, weight loss for vegetarians is less difficult as compared to non-vegetarians. Research proves that it is easier for people consuming a low fat, vegetarian diet to lose weight as compared to a non-vegetarian diet.
Scientific research indicates, curses like being overweight or obese, are less common among vegetarians than among non-vegetarians. A study involving about 55000 Swedish women pronounces 40% non-vegetarians to be obese while only 25% to 29% vegetarians reached the mark of obesity. Throughout the world, the numbers of vegetarians suffering from grievous diseases arising from obesity, like diabetes, heart disease or high blood pressure is low.
Usually, vegetarian diets consisting of low fat and cholesterol include more fiber. Following a vegetarian diet makes oneself enjoy generous helping of whole grains, fruits, vegetables and other healthy products which help vegans lose weight, without leading to a feeling of being hungry. Though vegetarian diets offer lower calorie values, they do not always guarantee health. Some vegetarian foods are as fattening as their non-vegetarian counterparts. As a matter of fact, some vegetarian dishes and products contain more fat as compared to the meat or fish based ones. Consumption of these foods or vegetarian fast foods can also lead to a rapid gain of weight. A balanced diet is essential in order to maintain proper weight and control obesity.
Breakfast being first meal of the day, must contain about 350 to 450 calories. Intake of about 400 to 500 calories is sufficient for lunch and dinner while snacks need must consist of at least 100 to 200 calories. A daily diet must comprise of grains, vegetables, fruits, dairy or milk products and dry beans, nuts, seeds, etc.
As vegetarians do not consume high protein products like meat and fish, they need to substitute it by products like milk, soy bean or peas. In case of digestive problems, dairy products need to be replaced by soy based replacements of milk, cheese or yogurt. Vegetarians, while choosing food products, must also ascertain that the products are packed with Vitamin D, Calcium or Riboflavin. Consumption of whole grain products is also advised since it keeps hunger at bay, thereby playing a significant role in weight loss programs.
Simply giving up meat does not ensure weight loss since a large number of vegetarian products are packed with calorie as they are rich in either sugar or fat contents. A balanced diet is essential to check fat. Regular fat intake should not be more than 30 to 35 grams. High calorie dairy products like cheese and mayonnaise must be avoided. Regular servings of carbohydrate like rice, wheat bread, wholegrain cereal and oats should be included in the diet since these foods induce a feeling of being full leading to the avoidance of high calorie foods.
Planning ahead of the meal works out well since it gives the time to think over, thereby leading to better choices than last minute decisions. Lastly, vegetarians must also be cautious of too low a level of nutrition, arising from dieting, as this slows down the metabolic rate, and that is a step towards weight gain and not weight loss!!!
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