Being a vegetarian, vegan is a whole life decision, as you know people who are so do not eat meat or any product that comes from animals.

You must be clear that when you decide to lose weight, not only being a vegetarian helps, but other factors play a very important role, such as your physical activity and health status also greatly influence.

As we can see, eating a vegetarian diet doesn´t only benefit the body, but also your health. Eating only plant food prevents nutritional deficiencies both macro and micronutrients.

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Nevertheless, if we do not include fruits, vegetables, legumes and other foods in order to diversify income nutrient diet, the benefits of a vegetarian diet will be reduced and will outweigh the shortcomings and risks. You must remember that the vegetarian diet is no easy matter.

If you read the tips on weight loss diet, it could be concluded that a vegetarian diet is a guaranteed way to lose weight. Although polls show that vegetarians tend to weigh less than meat eaters, it is possible that sustained weight loss is not experienced by becoming vegetarians.

A recent study compared the eating habits of people before and after becoming vegetarian.

After following a vegetarian diet selected by them for six months, the calorie intake of these people fell by about 200 calories per day. Their weight did not change, but they seemed thinner (measurements of waist and hip and the measure of body fat storage decreased).

A British study found differences in weight between a group of vegetarians and meat eaters.

This study divided over 65,000 participants into four groups: meat eaters, fish eaters, lacto-ovo-vegetarians (who eat eggs and dairy products, but do not eat meat) and vegans (who consume no products derived from animals).

The body mass index (BMI), which is the most common way to measure body fat, remained healthy levels in all groups. However, meat eaters had the highest BMI as a group, which placed closer to being overweight.

The impact of a vegetarian diet on weight depends on how it affects your calorie intake.

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A healthy plant-based diet (either totally vegan or includes some dairy products, fish, eggs or meat) focuses on vegetables, fruits, whole grains and legumes. This eating style, even moderate amounts of nuts and healthy fats, is lower in calories than a diet with lots of sausages and cheeseburgers high in fat.

If you want to lose weight, observe where your excess calories come. Try feeding on vegetables, fruits, whole grains and low-calorie vegetables. This is the critical part. You can choose to skip all types of meat or include fish, poultry or lean cuts of red meat. No matter what style of food you choose, portion control is key.

Are vegetarian diets healthy?

Vegetarian diets are very healthy and can reduce the risk of heart disease, Type 2 diabetes and cancer. But eating a balanced diet when you are vegetarian requires a little more attention.

As vegetarians take out some foods from their diets, they must work to add foods that will provide food found in meat products. By eating a variety of foods, including fruits, vegetables, and whole grains you can get the vitamins and nutrients you need from foods, and not from animal sources.

To promote health being a vegetarian diet, I give the following advice:

*Consume daily a handful of nuts for good fat, antioxidants, good amount of vitamins and minerals and also calcium vegetable.
*Include seeds in your diet because they can offer huge amounts of calcium, for example, poppy seeds, sesame, flax or another.
*Sunbathing at least 30 minutes every day,  to get vitamin D to promote calcium absorption from plant sources.
*Combine vegetables and cereals in the same recipe in order to achieve a complete protein, eg rice cereal, lentil burgers, meatball beans and oats or other combinations of these two food groups.
*Include algae for your B12, fresh alga or powder to make your plates.
*Combine greens or vegetables rich in iron with a source of vitamin C to promote absorption of the mineral. For example, lentils with lemon juice and pepper, spinach served with orange juice.
*Add iron fortified products or vitamins to your diet enriched with nutrients, for example flour, tofu, soy or other juices.
*Include daily some fruits and vegetables and used olive oil for more antioxidants and healthy nutrients that add benefits to a vegetarian diet.

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