In recent years there has been a considerable trend towards low carb diets, however, research demonstrates that healthy and balanced diets incorporate food from all the major food groups.
It is possible, however to get the necessary variety and your nutritional requirements from a vegetarian diet, and the vegetarian diets to lose weight are ones that provide plenty of complete protein, fats, and carbs. All of these food groups play a vital role in successful weight loss.
The best vegetarian diets to lose weight know the importance of protein
Protein fuels our muscles and builds lean muscle mass. It is digested slower than carbs, therefore it helps us to feel satisfied for longer. Protein is the food of choice for many athletes including long-distance runners as it gives them high and sustained energy levels to run events like marathons.
A common criticism of vegetarian diets, and a misguided one at that is that even the good vegetarian diets do not have enough protein. It must be noted that the best vegetarian weight loss diet provides plenty of protein!
A vegetarian diet to lose weight can incorporate protein sourced from nuts and nut butter; soy and meat substitutes (like tofu); and low-fat dairy products. These proteins are even more complete than the ones you get from meat, and they’re much, much lower in saturated fat.
Combining foods like garden peas and rice is a great combination that gives vegetarian weight loss diet its quality protein and essential amino acid requirements.
The vegetarian diets to lose weight should also include plenty of calcium. It not only has proven fat-burning qualities that will have you slimmer in no time but is important for bone strength as well.
The best vegetarian diets to lose weight know the importance of fats
Such as protein, dietary fat keeps our hunger under the control. Low-fat diets are often unsatisfying and do not acknowledge the importance of fats in our diets, however, trans and saturated fats are dangerous to our hearts. Taking that into account, how can be the vegetarian weight loss diet be healthy if it’s high in fat?
All fats should be eaten in moderation, particularly animal fats, however, unsaturated fats are a key component of a heart-healthy diet. These fats are sourced from olives and olive oil, avocados, and nuts and rice bran making them a perfect choice for vegetarians.
Unsaturated fats prevent heart disease, and they have been proven to reduce plaque build-up caused by high cholesterol saturated fat diets. Unsaturated fats raise levels of good cholesterol.
They also lower levels of the bad cholesterol that accumulates in arteries. The best vegetarian weight loss diet includes unsaturated fats as an important component in a balanced diet program.
Fat is an important ingredient for vegetarian diets to lose weight because it can act as an appetite suppressant. If you go too long without ingesting fats, you risk having strong cravings and feeling hungry most of the time – a sure fire way towards a diet disaster! A handful of nuts easily accounts for this.
The best vegetarian diets to lose weight know the importance of carbs & vitamins
Vegetarian diets provide plenty of carbohydrates. Carbs are great for quick energy boosts, so they’re a good food choice immediately before and after workouts. But be careful which carbs you eat. Some, like products containing a lot of refined sugar, starch, or white flour (called simple carbs), can actually make you gain weight and can leave you feeling even hungrier than before you actually ate them!
Fruits, vegetables, and whole grains are your good (called complex carbs) carbs. If bread is something you do not want to give up, then simply start using whole wheat and whole grain varieties. These bread contain more fiber than the refined white bread varieties and don’t cause blood sugar spikes or energy crashes either.
The best vegetarian diets to lose weight minimize soy intake
Soy is a good and common source of protein for vegetarians, particularly in Asian countries, however too much of it may cause some health issues in some people. Soy consumption has been connected to some thyroid disorders and has been attributed to slow weight loss. Don’t avoid it though, just be sure to not eat or drink too much of it. A wide and varied approach will create the weight loss diet for you.
The vegetarian diets to lose weight are ones that are diverse and source food from all available plant groups. Protein often needs to be combined from different plant groups to ensure all essential amino acids are combined for maximum health and for healthy muscles.