There are many vegetarians who are overweight, so if you have started a diet without foods of animal origin or meat intending to lose weight, today our weekly diet can help you with an ideal menu for these purposes.
The weekly menu for vegetarians looking to lose weight
It is very common that when starting a vegetarian diet a few kilos are gained if we do not plan the diet correctly or choose the right ingredients for it.
Therefore, the diet must be properly organized, with quality, satiating foods, with Vegetarian Diet for Weight Loss, fiber, and water so that we not only lose weight but also prevent nutritional deficiencies.
Remember that it is essential to customize this menu according to our needs, objectives, daily routine and other characteristics, therefore, you can modify recipes and suggestions and adapt the portions to your body.
Likewise, it is always convenient to lose weight to stay away from sugary or alcoholic drinks, from store-bought food (even if it is vegetarian), and of course, to move daily as this is of great help to take care of our health while shedding kilos.
These and other tips will help you lose weight with a balanced vegetarian diet, without health risks.
Proteins: they are covered by eating a variety of foods, which provide the amino acids and nitrogen necessary to avoid consuming nutritional supplements.
– Vegetarians should be advised by a nutritionist, who should control the amount of protein provided in the diet from foods of plant origin since their needs will be more significant since they consume less digestible proteins such as cereals and legumes. – Iron: vegetables contain non-heme iron (less absorbable), which is more sensitive than heme iron (from foods of animal origin) to iron inhibitors and enhancers. – Vitamin C and other organic acids present in fruits and vegetables help iron absorption and can help reduce the effects of inhibitory substances (phytates). – It is important not to increase the daily consumption of these iron-inhibiting substances present in food: phytates, calcium, teas including herbal teas, coffee, cocoa, some spices, and fiber. However, it is now known that the effects of phytates are somewhat less than previously thought. – The amount of iron from vegetables is 1.8 times less than that from foods rich in home iron of animal origin. – Some researchers argue that vitamin C helps absorb iron as long as a high intake of this vitamin is included. Increased intake of vitamin C and (raw) fruits and vegetables can promote iron absorption. – There are techniques to improve iron absorption, such as soaking or sprouting grains and seeds. The brewer’s yeast in loaves of bread also achieves this effect of increasing iron absorption. – Other fermentative processes, to make soy derivatives (miso and tempeh), can help the absorption of this mineral. – It is worth clarifying that when a person is used to following a vegetarian diet, they are more adapted to low iron intake, and therefore, in the long term, there will be increased absorption and, as a consequence, lower losses. – To know better and in detail which foods favor the absorption of iron and which hinder it, consult here. – For some vegetarians, depending on the food plan they follow, their iron needs will be higher or lower than for others. Hence the importance of advice from a nutritionist. I believe this content has helped in a way to guide you as a vegetarian in your weight loss journey, kindly comment if you have derived any value from this article.