Perhaps you have tried every diet under the sun, but you have found it very difficult to meet your goals. However, many people have yet to try a vegetarian diet plan for weight loss.
If you are tired of trying all the diets, just to find yourself frustrated with the results, keep reading! Learn how a vegetarian diet plan for weight loss can help you meet your weight goals, as well as many other health goals.
Why many diets don’t last
The ultimate reason why many diets don’t last or achieve lasting results is because they are not sustainable. People tend to go from 0 to 60 making too many changes at once, and then revert back to their old habits…. And eventually their old weight.
When people focus on making small, gradual changes, they are much more likely to stick to the positive changes in their food habits. Or, allowing yourself to consume your “forbidden foods” within moderation can help to deter from the all or nothing mentality.
Getting started
Many people have not tried a vegetarian diet plan for weight loss for several reasons. Many of us have grown up with meals being focused around the protein of the plate, usually an animal source. Removing that from the plate, leaves people thinking they will be cutting out the main part of the meal.
Just like any good, sustainable diet plan, it would not be recommended to make huge changes all at once.
Research shows that simply reducing the amount of animal proteins that are consumed can lead to greater weight loss, especially in combination with energy reduction.
Importance of protein
Adequate protein intake is an important part of any diet plan. Protein helps to keep us energized, build muscles and bones, helps boost metabolism, and keep hunger at bay.
Plant based protein sources
When people think of protein, they typically think of animal based protein sources. However, there are also so many plant based sources of protein that provide all of the wonderful benefits of protein, but without the negative qualities of animal proteins such as a high saturated fat content.
Below are a few examples of protein rich plant sources:
- 1. Soy Milk: 8 grams in 1 cup
- 2. Tempeh: 31 grams in 1 cup
- 3. Quinoa: 8.14 grams in 1 cup
- 4. Lentils: 18 grams in 1 cup
- 5. Chia seeds: 5 grams of protein in 2.5 tablespoons
- 6. Peas: 8 grams in 1 cup
- 7. Nuts: 27 grams in 1 cup (mixed nuts)
- 8. Hemp seeds: 9.5 grams in 3 tablespoons
- 9. Tofu: 20 grams in 1 cup
- 10. Edamame: 17 grams in 1 cup
- 11. White beans: 16.9 grams in 1 cup
Focus on whole foods
Following a vegetarian diet should be more than just avoiding meats. A diet filled with processed foods will not help you meet your goals. Instead, focus on plant based whole foods.
A vegetarian diet plan for weight loss
Following a vegetarian diet can help to shed pounds as well as promote many other positive health qualities such as a reduced risk of diabetes or cardiovascular disease. A vegetarian diet for weight loss can be even more successful when used with calorie restriction.
If you are looking for a sustainable weight loss plan, be sure to check out my individualized nutrition programs.