Recently, vegetarianism has become a trend among many people in order to protect their health and the environment. Many people choose low-calorie vegetarian diets to lose weight.
Advantages of vegetarianism:
Calorie reduction: A vegetarian diet that includes a lot of fruits and vegetables, no meat or fish, and low-fat oils can help reduce calorie consumption. However, not all vegetarian diets reduce calories. If a vegetarian diet involves complicated cooking, a lot of oil frying, it can also provide calories from fats and carbohydrates.
Increase fiber: Fiber is great for weight loss and maintaining good health by reducing visceral fat and aiding digestion. Vegetarians often have a diet that includes many fiber-rich foods such as vegetables, fruits, seeds, and grains. Fiber can make you feel full longer and reduce hunger, helping to control weight.
Because vegetarian diets consist of mostly fruits and vegetables, they are considered to be richer in vitamins. Overall, a proper vegetarian diet supplies the body with fewer calories but more fiber and vitamins. This is beneficial for weight loss.
Disadvantages of vegetarianism:
Protein deficiency or lack of fat: A fiber-rich vegetarian diet can lead to nutrient deficiencies. Protein and fat-rich foods are more abundant in animal-based diets.
Lack of certain nutrients: A fiber-rich vegetarian diet can also cause a deficiency in certain essential nutrients found in animal-based diets, such as vitamin B12, iron, calcium, zinc, etc.
Difficult to maintain: In terms of food structure and nutrition, maintaining a well-balanced vegetarian diet often requires more diverse types of food, which can be challenging to sustain.
Why do some vegetarians still gain weight?
As mentioned above, there are different types of vegetarian diets, and some people choose complicated processed foods, deep-frying, and consuming a high amount of carbohydrates, which can still result in excess energy intake and fat accumulation in the body.
Therefore, to follow a proper vegetarian diet for weight loss, you should:
– Include enough protein-rich foods such as beans, almonds, or some green vegetables to maintain a longer feeling of fullness.
– Limit the consumption of high-carbohydrate foods such as white rice, white bread, unhealthy snacks, and fast food like french fries, butter, milk, processed foods. Prioritize whole grain carbohydrates from grains.
– Choose a diverse menu that includes vegetables, protein, mushrooms, various nuts, rather than just relying on vegetables and fruits.
– Combine vegetarianism with regular exercise to maintain health, metabolism, and strengthen the immune system.
– Limit the purchase of processed vegetarian foods as they may contain food additives that can lead to weight gain and are not good for health.
– Use spices moderately when cooking. Spices can turn low-calorie foods into higher-calorie ones.
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