Beauty

Eating vegetarian like this leads to nutrient deficiency and weight gain

Many individuals believe that adopting a vegetarian diet can aid in weight loss, but there are common mistakes that can lead to nutrient deficiencies and unwanted weight gain.

Administrator

4 March, 2024

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Nowadays, many people choose to follow a vegetarian diet because it is believed to be healthy, reduces animal slaughter, and some people follow this diet to lose weight and have better skin. However, not everyone knows how to follow a vegetarian diet correctly. Below are common mistakes that many vegetarians make, which can lead to nutrient deficiencies and weight gain.

Eating too much refined carbohydrates

When following a vegetarian diet, many people tend to eat a lot of rice. This can lead to calorie excess and is not good for overall health as it can result in fat accumulation. Eating rice to avoid hunger is a common habit among vegetarians when they have not diversified their meals. White rice quickly raises blood sugar levels and contains more calories but fewer vitamins. The best approach is to balance white rice with other foods and replace some of the white rice with brown rice, oats, whole grains, which contain more fiber and vitamins in their bran layer.

Eating too many soy/tofu and mushrooms

Soy/tofu and mushrooms are common foods for vegetarians. However, consuming too much soy/tofu and mushrooms can create an imbalance in nutrient intake. According to the concept of yin and yang, mushrooms have yin properties, and eating them excessively is not good for your health. Instead, you should choose other healthy protein sources such as black beans, almonds, quinoa, mung beans, chickpeas, and lentils. Combining a variety of foods in a vegetarian meal will help you achieve a balanced nutrient intake.

Consuming too many processed vegetarian products

Processed vegetarian products often contain additives, chemicals, preservatives, and they have fewer natural vitamins. Therefore, they are not good for your health, just like consuming too much salty food. Instead, you should cook vegetarian dishes using fresh vegetables, natural seeds, and keep the cooking method simple to preserve the nutrients in the food. Consuming ready-made vegetarian products often adds excessive spices and unhealthy fats, which are not beneficial for weight loss.

Moreover, using excessive cooking oil in vegetarian dishes is also not good for weight loss, especially if deep-frying is involved.

Therefore, following a vegetarian diet does not guarantee weight loss if you do not follow it correctly.

Frequently asked questions

To avoid these common pitfalls, balance your consumption of white rice with other foods like brown rice, oats, and whole grains, which are richer in fiber and vitamins. For protein, vary your sources and include black beans, almonds, quinoa, and lentils in your diet. Opt for fresh, home-cooked vegetarian dishes using natural seeds and simple cooking methods to preserve nutrients. Avoid excessive oil and deep-frying, and limit your intake of ready-made vegetarian products with added spices and unhealthy fats.

Following a vegetarian diet does not guarantee weight loss. It is crucial to be mindful of these mistakes to ensure you’re getting a balanced intake of nutrients. Excessive consumption of refined carbs, soy/tofu, mushrooms, and processed vegetarian products can hinder your weight loss goals and negatively impact your health.