Updated: Oct 10, 2019
With staggering amounts of research over the years, it has shown that the people who stick to those vegetarian diets to lose weight are the ones who are eating foods that don't have as much calories in comparison to the foods that meat eaters eat. People on vegetarian diets also tend to end up weighing less in comparison, that was clear, than those who don't follow a vegetarian diet.
However, lower weight doesn't necessarily equal healthy.
Of course you're going to weigh less because of the fact that when you are on a vegetarian diet you are eating a lot of fruits which of course are low in calories which makes sense that the weight would be lower.
A lot of people don't know that just because they are on a vegetarian or vegan diet, it doesn't mean that they are actually going to be losing weight or even keeping healthy, but you could actually gain weight.
Any low calorie diet, even the infamous "1000 calorie COOKIE DIET" you lose weight, but it doesn't = Healthy
This is true because of the fact that just because you are on a vegetarian/vegan diet you can still be eating foods that may make you gain weight. Unbeknownst to you, you may be eating a lot of foods that have a high amount of fat and carbohydrates that may be high in calories, especially when in combination; Mr. Potato meet Ms. Peanut Oil.
This could also equal low nutrients lower vitality and making weight loss or management difficult. Starving the body doesn't always lead to a loss of weight outcome.
Meal Planning Considerations:
Lower Calorie but High Nutrient
Monitor Fruit Intake. Too much = High Sugar
Selecting Lower Glycemic Vegetable = Lower Insulin Response
Lettuce, Lettuce, Lettuce, Go Crazy
Re-frame from High Fat and High Carb Combinations
Strong Source of Amino Acids
This should lead to careful planning and understanding of the right foods, even food combinations, before beginning any vegetarian diet. Take notice of how the meals are planned so that you are going to get the nutrients you need. If you really do intend on using a vegetarian diet to lose weight, then what you need to do first is obtain an accurate measurements of your waist. This will provide you a base line to help with tracking and meal planning adjustments.
You cannot see where you are going if you don't know where you have been.
Make sure to use multiple point measurements, not just the number on a scale, to determine progress. To name a few markers:
Body Fat %
Lean Mass %
Body Measurements (Neck, Chest, Hip, Waist, & Thigh)
You want to the right amount of measurement to track your loss and/or gains, and the easiest easy to do that is by seeing progress over time on more than one marker.
Schedule your complementary coaching session to help create your base line
Be mindful of the foods you including in your diet, especially a vegetarian diet, should be the ones low in fat, but also watching carb (sugar) intake. As the whole meat proteins are removed, majority of calorie consumption moves to carbohydrate heavy foods which leads to a sugar attack on the system. Heavy amounts of starchy veggies and fruit have a higher glucose impact and lead to increase insulin levels which over time have been shown in studies to lead to cardiovascular disease, diabetes Type II, and chronic inflammation.
A vegan diet, removing any meat, eggs or dairy products, will begin to lack protein foods (most importantly amino acid source intake) which typically leads to a higher consumption of nuts, legumes, beans and other vegetables that are high in protein. This becomes a challenge, because the amount of intake needed to help support lean mass could lead to higher calorie intake of these foods sources, which then leads to high fat intake.
Finally, remember and bear in mind that you should be drinking a lot of water even when you are on a vegetarian diet. Staying hydrated keeps your cells functioning while at the same time cleansing your body of toxins.
Water also helps to increase your metabolism to that you always will be burning fat, especially when planning a diet with the intention of losing weight.
To get further structure of your diet plan, either to lose weight or retain your current weight, schedule a complementary coaching session to review options to improve your results.
We also provide a proven ketogenic medical guide that maps out the steps to improve your weight loss or lifestyle journey. Planning is one thing, results are another... we can help improve the RESULTS!
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