We usually think that eating more vegetables and less meat is the key to weight loss, but recently we have heard that eating too many vegetables can lead to weight gain. The reasons for this are as follows:
Reasons why vegetarians gain weight:
â‘ Malnutrition: Many new vegetarian eaters are prone to malnutrition issues, especially lack of proteins, calcium, iron, zinc, and vitamin B12. Vitamin B12 is mainly found in meat, animal liver, and dairy products. Its deficiency can affect fat metabolism, leading to fat accumulation.
â‘¡ Vegetables are not as filling: Vegetables are not as filling as meat, so when eating the same level of fullness, we tend to eat more vegetables while on a full vegetarian diet. Therefore, we often end up consuming more staple foods or snacks to satisfy hunger.
â‘¢ High oil and sugar intake: When following a completely vegetarian diet, as vegetables have subtle flavors, people tend to use heavy seasoning to enhance taste, increasing the use of oil and sugar to adjust the flavor. This results in a significant increase in the calorie content of the dishes, which is a common issue in many vegetarian restaurants as well.
Attention to nutritional balance for vegetarians:
1. Emphasize protein intake: Vegetarians should include five to six high-protein foods in their daily diet, such as legumes, nuts, seeds, tofu, or other soy products, eggs, or dairy products, and combine them for consumption.
2. Vegetarians still need fats: Moderate intake of beneficial fats is good for health and cancer prevention. However, vegetarians find it challenging to obtain this type of fat as they do not consume fish, eggs, or seafood. They can opt for alternatives like flaxseed oil, soybean oil, and walnuts.
3. Do not forget to supplement calcium: Calcium is a crucial element in the body, and vegetarians cannot obtain it from meat and dairy products. Therefore, they should consume dairy products in moderation and regularly include soy milk, soybeans, broccoli, calcium-fortified fruit juices, and grains to supplement calcium.
Two days of vegetarian diet per week benefit the body:
Amino acids in legumes and vegetables are incomplete and need to be combined with animal products to produce complete amino acids. Also, the body finds it difficult to absorb manganese from plant-based foods, while manganese from meat is easily absorbed. Being completely vegetarian can lead to an imbalanced diet, weaker immune functions, and susceptibility to various diseases. For healthy individuals, choosing to be vegetarian for one to two days a week can reduce high-fat intake, cleanse the intestines, benefit the cardiovascular system, because vegetarian diets are high in total carbohydrates and dietary fiber, and low in saturated fats.
Sealesea’s gentle reminder: Properly balance the proportion of vegetarian and non-vegetarian foods, pay attention to nutritional combinations, to achieve a healthy lifestyle and weight loss effects.
