Vegetarianism As A Way To Regulate Our Weight

In today's world, the number of overweight people is increasing rapidly. Sedentary lifestyles and unbalanced diets lead to obesity and even obesity, which are becoming epidemic in some countries.

Some dietary practices based on a balanced diet can be identified as the most natural and safe ways to regulate weight. Diets based on vegetarianism, offer their supporters benefits that other diets can not. For example, menus involving high content of plant products rich in cellulose, which saturate quickly. Also, the few calories in them do not allow weight gain. In addition, food rich in cellulose has an extremely beneficial effect on digestion. In addition, we must mention that the vegetarian diet is not based on the consumption of meat as a major source of protein. It focuses on the use of legumes, whole grains, soy and other products, the importance of which for the human body is difficult to exaggerate. The advantage of diets of this type is not only that they allow for weight regulation, but also reduce the risk of developing a number of diseases.

In fact, if we think about it, in diets for weight lossthere is no magic, everything is so simple and transparent. If we get fewer calories from food than we expend, we will lose weight. A simple energy balance works here. The body expends energy every day: we sit behind a desk, run, swim or do hard physical work. Of course, the amount of energy expended depends on the type of physical activity. During each meal, our body stores energy. Both types (consumed and received) are measured in calories. It is clear to everyone that if the amount received is equal to the amount consumed, then the weight will be constant and that burning more calories than obtained through food leads to weight loss and vice versa. Therefore, to lose weight, you need to reduce the amount of calories you take in and increase physical activity. The first, What you need to do is prepare your own weight loss plan. If you lead a sedentary lifestyle, consider increasing your physical activity. Take walks (about 30 minutes) in the afternoon and after dinner, if necessary, make your own combination of exercises - everything is individual. First of all, you need to focus on changing your diet. It takes you at least a week to find out if the exercises you have chosen are the right ones, and then change your eating habits. compose your own combination of exercises - everything is individual. First of all, you need to focus on changing your diet. It takes you at least a week to find out if the exercises you have chosen are the right ones, and then change your eating habits. compose your own combination of exercises - everything is individual. First of all, you need to focus on changing your diet. It takes you at least a week to find out if the exercises you have chosen are the right ones, and then change your eating habits.

The safest vegetarian diet was developed by Dr. Reed Mengels. It helps to lose up to 1.5 kg per week, while the body is not stressed and can more easily maintain shape in the future.

Here are some basic tips to follow if you decide to use a vegetarian diet for weight loss.

1. Pay attention to which situations predispose you to overeating and try to develop a strategy that will help you deal with them. For example, if you, like most people, are eating out of boredom, try to fill that time with a walk or just call friends.

2. Be sure to have breakfast! A wholesome breakfast will help you avoid useless and often high-calorie "light" meals during the day.

3. Aim to consume low-calorie but satisfying foods (vegetables are such).

4. Be careful with the number of servings!

5. Don't despair! If you have taken today, do not be upset, just continue to follow the diet the next day!

6. Don't forget about physical activity!

7. Take multivitamin and mineral supplements to make sure your body gets all the nutrients it needs!

The vegetarian diet divides all products into five groups: protein, cereals, vegetables, fruits and fats. It indicates the exact amount of products from these groups that should be eaten per day in order for your menu to be properly balanced. In addition, you decide how to distribute these products during the day.

- Protein products include not only those that supply the body with protein, but also with iron, zinc and other important elements and vitamins. This group includes legumes, tofu, soy milk, nuts and oils from them, all kinds of meat substitutes. It is recommended to eat six servings (50-70 grams) of protein products daily.

- Cereals provide a certain amount of protein, also cellulose, carbohydrates, vitamins and minerals. This group includes all whole grain products, cereals. The daily amount is six portions of 50-70 grams.

- The vegetable group includes all vegetables and dishes from them. They are rich in cellulose, antioxidants, vitamins and minerals. Take at least 2 servings of 150 grams per day.

- The fruits . It is clear that this group includes fruits - fresh, canned, frozen, also fruit juices. Since the fruits themselves are significantly more saturating than the juices, it is recommended to consume them above all. Daily 2 servings of 150 grams each.

- Fat. Mainly vegetable and high-fat fruits and vegetables (avocados and olives, for example). Due to the high fat content of nuts and related oils, in addition to the group of proteins, they should be included in the group of fats. Vegetable fats provide the body with vitamin E, omega-3 fatty acids, and help absorb many vitamins. No more than 5 servings of products from this group should be taken daily, as one serving is equal to 1 tablespoon of vegetable fat, two teaspoons of avocado flesh or eight large olives.

If you decide to follow a vegetarian diet, you will need to provide at least three good sources of vitamins B12 and D. For B12, this can be a cup of fortified soy milk, 30 grams of special cereal flakes for breakfast or 30-40 grams of meat substitute. . Vitamin D will give you a sunbath or specially enriched soy milk, also orange juice, fortified with a high content of vitamin. Food supplements and vitamin-mineral compositions are also an option.

Remember to monitor your weight daily, for this you need to get a scale.

If you find that you lose more than 1-2 kg per week or feel very hungry, add to your menu 1-2 more servings of cereals, vegetables or fruits. If you feel that you are not losing weight, consult a nutritionist to help you adjust your diet according to your individual needs.

Think of your physical activity and diet as a gift for yourself. Even small changes in diet can cause better health and a better lifestyle.