Anyone who is looking for a weight loss solution will know that it all begins from dieting. The theory is simple: the fewer calories you take in, the less weight you put on. Besides that, a good diet streamlined for weight loss must also contain sufficient vitamins and nourishment so you don’t compromise your health in the quest for losing weight.
There are several kinds of dieting systems designed specifically for weight loss. Among these, vegetarian diets are fast gaining popularity as it seems to be really effective in shedding weight. At its core, a vegetarian diet comprises of mainly vegetables, nuts, fruits and beans. Most of these food types naturally contain a low amount of calories which is of course, highly desirable. On top of that, greens and fruits provide many essential vitamins and nutrients required by the body for maintaining healthy organ functions as well as protection against diseases. Despite its apparent simplicity, there is actually much more to know about a vegetarian diet if you want to maximise its effectiveness.
The first thing that you need to be aware of is food selection. A wide variety of vegetarian food is available in the supermarket so you need to pick the right type to buy. Generally, you’ll want to avoid anything that is high fat or high carbohydrate in nature, such as potatoes, white rice and food made from white flour. Some carbohydrate based food like brown rice and wholemeal breads are fine though, as they keep you full for quite some time. Moreover, complex carbohydrates are not a great threat to your calorie count so you need not worry too much as long as you eat in moderation. Try to incorporate beans, corns and low-fat milk as your main vegetarian protein food. Although beans have a high protein content, it is regarded as a good choice because 1) you need proteins for energy and, 2) proteins make you feel full easily so your ingestion volume can be kept as low as
necessary. The same can be positively said of milk too.
Having said that, do not rely solely on just beans or corns. A variety of different food types is encouraged, so mix in some greens (celery is really good if you can handle its bitter taste), tomatoes and radishes. As for fruits, cranberries and dates are the standout choices. Apart from its inherently low carbohydrate and fat content, cranberries are rich in vitamins and antioxidants. However, if you find their taste too strong for your liking, you can easily switch to watery fruits like watermelons. This is because fruits with high water content keep you full easily. Another point to note is to always choose fresh fruits over dried ones. Dried fruits typically contain more fats and carbohydrates compared to fresh ones. Although not really a fruit or vegetable, mushrooms also carry low carbohydrates and fats so they serve as excellent complements to your greens.
One of the most important things to bear in mind for a vegetarian diet is the method of cooking. Ideally, you’ll want your food to be prepare either steamed, boiled, double boiled or served fresh (salads come to mind!) Not only are these cooking methods simple in nature, they decrease the need for oil. Soupy food in the likes of porridge (brown rice), vegetable soup, and stews are best encouraged if you want to make the most out of your vegetarian diet. In fact, scientific studies have shown that mashed protein food in watery form keeps you full for up to 5-6 hours, long enough to skip tea break and supper!
On the other hand, stay clear of stir fried, deep fried, and BBQ food as these will really hurt your plan to cut weight. Food that is deep fried in particular, adds copious amounts of extra oil whic translates to more fat in your meal. If you can totally abstain from fried food, you should see weight loss results much faster than otherwise.
Finally, be very careful of eating portions. A fundamental mistake made by people who are new to vegetarian diets is eating more because they feel unsatisfied from munching a few beans. The trick is to simply take in food which makes you feel full easily and can preferably keep that feeling of fullness for long periods. Beans, fruits (especially the sweet and watery ones) and corns work best here. Another small trick is to serve your meals in small bowls. Again, scientific studies have shown your appetite is more controlled when your brain is conscious of your serving size. By comparison, it is more probable that your brain will tell your stomach to finish everything when your food is served on a single large platter. You get the point.
Take these pointers in mind when planning for your vegetarian diet and you will start in the right direction. Of course there are other great dietary plans around like Diet Solutions but do consider designing one for yourself. Remember that diet is only one half of the weight loss plan. Don’t neglect the other half which is exercise!
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