Lose Weight With Vegetarian Diet
We are choosing the vegetarian diet and vegetarian lifestyle from many and different reasons. Many object to eating meat out of respect for sentient life along with the concept of animal rights. Others motivations have been codified under various religious beliefs, or cultural, environmental or political. Many are those who are choosing this lifestyle for the amazing benefits of vegetarian diet and also to lose weight with vegetarian diet.
Vegetarian Diet TYPES
1. Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
2. Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
3. Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
4. Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
Some people follow a semi vegetarian diet — also called a flexitarian diet — which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.
If you decided to lose weight with vegetarian diet you can choose one of the above types of diet, the one that is most proper for you and your lifestyle.
Vegetarian Diet PHYRAMID
A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.
Vegetarian Diet Proper Nutrition
The key to a healthy vegetarian diet is to enjoy a variety of foods. No single food can provide all the nutrients your body needs. The more restrictive your diet is, the more challenging it can be to get all the nutrients you need. Also, if you want to lose weight with vegetarian diet in an effective and healthy way you must know what to eat and most important to have a diversify meal pan.
All the above nutrients are very important for your body, health and weight loss process.
o Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. However, dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities.
o Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of key organs. Vegans may not get enough iodine and be at risk of deficiency and possibly even a goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote a goiter. However, just 1/4 teaspoon of iodized salt provides a significant amount of iodine.
o Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron.
o Omega-3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids.
o Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don’t need to eat large amounts to meet your protein needs.
o Vitamin B-12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. For this reason, it’s important for vegans to consider vitamin supplements, vitamin-enriched cereals and fortified soy products.
o Vitamin D plays an important role in bone health. Vitamin D is added to cow’s milk, some brands of soy and rice milk, and some cereals and margarines.
Lose Weight With Vegetarian Diet
As you can see the vegetarian lifestyle is not only beneficial for your weight and body but also for your health. Large scale studies showed that the ischemic heart diseases, cerebrovascular disease, stomach cancer, colorectal cancer, breast cancer, prostate cancer or cholesterol were less found thru the vegetarian than thru rest of people. Also, the obesity percentage was less or null thru the vegetarians than thru the rest of people. To lose weight with vegetarian diet will help you to improve your health and to diminish the risks of diseases.
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