Lose Weight for Vegetarians
With the introduction of high fat/high protein diets loaded with meat and dairy products, the days where a vegetarian diet was looked at as healthy are long over. The truth is, it is possible to keep a vegetarian diet and drop unwanted pounds. Many people don’t realize how rich in protein and nutrients a non-meat diet can actually be. I am going to outline what I did to lose 75 pounds in 10 months. In addition to the diet portion of my program I did a fair amount of time on the treadmill and stationary bike, as well as a moderate weight lifting program. Beware of diets that claim rapid weight loss--in my experience the quicker you lose the weight, the sooner it will creep back on.
Instructions
1. Reduce carbs. You do not necessarily need to cut carbohydrates to minimal levels, but you should change the kind of carbs you eat. Rather than go over everything I cut out, here is what I found to aid in my weight reduction process: Any variety of whole grain cereal (Kashi, shredded wheat), oatmeal, whole grain bread (particularly the reduced calorie variety such as Pepperidge Farm or Arnold), brown rice (eaten plain or with vegetables or beans), and raw fruit and vegetables. Salad is also a great option--just watch the dressing and croutons.
2. Continue eating protein, just not in meat. Here comes the controversial part. Most people falsely believe that a vegetarian diet does not contain enough protein to allow for significant weight loss or gains in lean muscle. Research, however, has proven that whey, soy and egg protein are some of the best quality protein sources available. In addition, beans and raw nuts are also good sources of whole proteins. Natural peanut butter is filling and packed with protein. To make things even easier, the wonderful people at Morningstar Farms and Boca have created vegetarian soy patties (or veggie burgers) that contain phenomenal amounts of protein with minimal fat and carbs. These are easy to prepare, and when purchased in bulk, very economical. There are also countless varieties of whey and soy protein powder and protein bars available for dieters on the go. These products are not specifically tailored for vegetarians or for those who wish to lose weight; however their low fat, low sugar, high protein nutritional profile make them ideal for meeting this goal.
3. Drink lots and lots of water. The more hydrated you are, the better you will feel, and the more weight you will lose. No, it is not the miracle appetite suppressant some have claimed, but it has been proven to raise your metabolism which will undoubtedly aid in weight loss without taking chemicals or pills.
4. Put it all together--a normal day on a fat loss diet for a vegetarian may look like this: Breakfast: 5 egg whites, a packet of instant sugar free oatmeal with a glass of water and a multivitamin. If you don’t like the taste or texture of oatmeal, try mixing a packet with one egg white and cooking it like a pancake.Mid-morning snack: An apple with a scoop of natural peanut butter or a handful of raw almonds. Lunch: A veggie burger on a whole grain bun, a scoop of protein powder (eaten as a shake with water) and some carrot sticks.Afternoon snack: A bowl of whole grain cereal with soy milk or some whole grain toast. Dinner: Brown rice with mixed steamed vegetables and tofu. (You can get this at most Chinese restaurants with a little garlic sauce on the side.)Bedtime snack: Try a few scoops of cottage cheese. Cottage cheese has a lot of protein and it burns very slow to keep your metabolism going for most of the night.
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