Diet
Vegan Diet Weight loss
Vegan Diet
Weight loss, dieting plays an important and vital role in maintaining the
general health of the body, as well as burning fat and losing weight.
Women are
now beginning to follow a vegetarian diet because of its great benefits for
general health and slimming.
A common
misconception for non-vegetarians is that chicken, meat, fish, eggs, and all
animal foods serve the body with the nutrients needed for growth.
At the same
time, it works to lose weight and lose weight if taken in reasonable
quantities.
This is not
true, as the vegetable diet helps burn fat, in addition to providing the
necessary nutrients for the body.
There are
many advantages that you will get if you decide to follow a vegetarian diet.
Benefits of following a plant diet
- Reducing harmful cholesterol in the blood.
- Control and reduce high blood pressure.
- Reducing the risk of cardiovascular disease.
- It plays an essential role in burning fat and losing weight.
- Dieting helps in eating fewer calories.
- Avoid saturated fats, as the vegetable diet contains very few fats.
How do you start the diet?
If you
haven't had a vegetarian diet before, you will suffer a little.
So it is
advised to start gradually, you can start with a first vegetarian diet for 5 to
7 days, and you will notice the difference in your body.
It is
recommended to add foods that contain protein, vegetable fiber, antioxidants,
and many other essential vitamins to your diet.
5 Best plant foods that help lose weight
1- Leafy vegetables:
Leafy
vegetables contain a high content of vitamins, minerals, nutrients,
antioxidants, proteins, and plant fiber.
There are
many types of leafy vegetables like broccoli, spinach, parsley, cabbage, and
others.
Leafy
vegetables contain few calories and also reduce body fat.
2- Seeds and nuts:
Seeds and
nuts contain plant fibers, proteins, vitamins, minerals, and fatty acids
necessary for fat burning and weight loss.
There are
many seeds and nuts like flax seeds, sesame seeds, almonds, camel eyes,
peanuts, sunflower seeds, and pulp seeds.
These foods
not only strengthen the heart muscle and reduce cholesterol in the blood.
It also
works to strengthen the bones of the body and improve brain functions.
Seeds and
nuts also contain a high content of omega-3 fatty acids.
It is
considered essential and necessary in any plant diet regimen, but it should be
taken in small quantities.
3- Whole grains:
There are
many foods, such as brown bread, brown rice, oats, porridge, barley, and
semolina.
These whole
grains contain a high content of nutrients.
It is also
a great source of iron and zinc, and it provides the body with the necessary
energy.
4- Soy products and legumes:
Foods rich
in animal protein, such as fish and chicken, are strictly prohibited from being
included in the diet.
Therefore,
alternatives to it such as dairy products, soy products, and legumes should be
included in the vegetarian diet as foods that contain a high content of
protein, nutrients, and soluble vegetable fibers that burn body fat.
Among the
legumes and soy products include soybeans, tofu, beans, beans, peas, chickpeas,
and lentils.
These foods
stimulate the metabolism inside the body and reduce appetite.
5- Fruits:
We cannot
neglect fruits, as they are an integral part of any diet.
Fruits
contain few calories, high in vegetable fiber, vitamins, minerals,
antioxidants, and many other nutrients.
This is in
addition to its great ability to lose weight and burn fat.
Not only do
fruits help stimulate metabolism, but they also control high blood pressure, control
cholesterol, and improve heart condition.
For weight
loss, eat water-rich fruits like melons, melons, apples, papaya, oranges, and
berries.
Dieting diet program to lose weight and burn fat
In the early morning on an empty stomach:
Start your
day with a cup of lemon juice with honey, as this helps flush out toxins from
the body.
breakfast:
Brown rice,
a cup of skim milk, wheat bran, oatmeal, cornflakes, or fruit salad.
Quick meal after breakfast:
A handful
of almonds or walnuts with a cup of tea, coffee, or juice.
You can eat
this meal during business hours or study between breakfast and lunch.
lunch:
Oil-free
bread with a little rice and a salad platter.
Quick meal between lunch and dinner:
One apple,
cucumber, carrot, or walnut with a cup of tea and a little biscuit.
Dinner:
Bread
without oil, a little rice (preferably brown rice) with a salad platter and hot
soy soup.
Just before going to sleep:
A cup of
warm, skim milk (you can avoid eating it if you have eaten it at breakfast.
Alternatively,
you can replace this with a few fruits and go to sleep.
Tips to
keep in mind
- Eat these meals regularly at equal intervals.
- Don't skip breakfast.
- It is recommended to exercise or walk for half an hour daily.
- A large amount of water is required throughout the day to improve body function.
- Make sure to eat more fruits and vegetables to constantly supply the body with plant fiber.
- Completely avoid eating fried foods, fast foods, and sweets.
Note about losing weight with a vegetarian diet:
In the
event that you feel hungry or satiated, eat more vegetables and legumes or give
up sweeteners and delete a serving or two of the pills and be aware that
caloric intake does not decrease much because most people should not consume
less than 1200 calories per day.
Eat these foods with caution:
1- Sauces
and non-fatty creams can be used for salads and sandwiches.
2- There is
nothing wrong with drinking coffee and tea.
3-
Alcoholic drinks can be consumed at times.
4- Sugar
can be used sometimes.
5- Nuts,
seeds, avocado, olives, peanut butter, vegetable chocolate, whole soy products
like tofu, tempeh, and commercial soy cheese are usually high in fat.
Prohibited foods:
1- All
animal products including meat, poultry, fish, eggs (eggs and yolks), and all
dairy products (fat and non-fat), including milk, yogurt, cheese, ice cream,
cream, sour cream, and butter.
2- Added
oils, such as ghee, fatty salad sauces, mayonnaise, cooking oils, and as
mentioned previously, reduce them to a minimum.
3- Fried
foods, such as potato chips, French fries, fried onions, donuts.
