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Vegetarian Weight Loss Diet Advice
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Weight loss diet tips for vegetarians
A Vegetarian Diet is not necessarily healthy or less-fattening
It's true that no one NEEDS to eat meat.
But a no-meat diet isn't necessarily healthy or good for weight loss.So, for best results, please follow these tips:
1. Avoid junk food
Candy, fries, cheesy pizzas make vegetarians fat, too! Many instant/ pre-cooked 'vegetarian' meals are high in fat 2. Don't fry with fat
If you must fry with fat, use a fat-spray.
Otherwise, fry with soy sauce, lemon juice, water, fruit juice, chili sauce.3. Make sure your daily diet includes a wide variety of foods
Why? Because no single plant food is as nutritious as meat. So if you don't eat meat, you must find a variety of plant alternatives to provide the same healthy level of nutrition.
Nutrients you may be lacking
Nutrients normally found in animal products that are not always found in a vegetarian diet include: iron, calcium, vitamin D, vitamin B12, zinc and protein.Here are some vegetarian foods that have these nutrients:
Iron
Cashews, tomato juice, rice, tofu, lentils, and garbanzo beans (chick peas).
Calcium
Dairy products, fortified soymilk, fortified orange juice, tofu, kale, and broccoli.
Vitamin D
Fortified milk and soymilk, and fortified cereals (or a small amount of sunlight).
Vitamin B12
Eggs, dairy products, and fortified soymilk, cereals, tempeh, and miso. (Tempeh and miso are foods made from soybeans. They are low in calories and fat and high in protein.)
Zinc
Whole grains (especially the germ and bran of the grain), eggs, dairy products, nuts, tofu, leafy vegetables (lettuce, spinach, cabbage), and root vegetables (onions, potatoes, carrots, celery, radishes).
Protein
Vegetarians must eat a variety of plant foods over the course of a day to get enough protein. Plant foods that have the most protein are lentils, tofu, nuts, seeds, tempeh, miso, and peas.4. Get to know your local health-food store
If you are not familiar with some of the above foods, get advice! For example, visit your local health-food store and ask them for advice on cooking and storage. Most stores are extremely helpful and offer all sorts of help.
5. Teach yourself about nutrition
Vegetarian eating is becoming much more common. Libraries and bookshops are full of leaflets and books about healthy eating for non-meat eaters. Take advantage!
6. Vitamin & Mineral Supplements
I do not usually recommend supplements. A healthy diet provides us with all the nutrition we need. However, I've come across lots of young vegetarians whose diet is totally inadequate. So, if you feel tired or under the weather, I suggest you ask your doctor about whether supplements are appropriate for you. But don't use them as an excuse to be lazy about your diet.
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The material on this site is provided for general educational and general informational purposes only. It is not intended to be, and should not be considered to be, any form of substitute for medical counseling. Always consult your own doctor or health care provider about the suitability of any opinions or recommendations with respect to your own symptoms or medical conditions. If you are currently on a medically prescribed diet or have any specific medical conditions, food allergies or intolerances which require you to be on one, you must consult your doctor before following any advice on this site. If you have any doubts whatsoever, then for the sake of your health please consult your doctor.