1, you can lose weight by eating vegetarian food.
In theory, being a vegetarian can lose weight. Compared with meat foods such as chicken, duck and fish, vegetarian dishes contain less animal fat and vegetable fat and more water. Eating these low-calorie foods for a long time will obviously reduce your weight.
2, not necessarily based on cold food.
Some people think that eating raw vegetables is more conducive to losing weight, so they seldom eat cooked food and tend to make cold dishes and salads. In fact, many nutrients in vegetables need to be added with oil to be better absorbed. The cell wall of vegetables is destroyed by integrity after heating, which can greatly improve the absorption rate. Like vitamin K, lycopene and carotene, they are all more easily absorbed after cooking. People who like to eat vegetable salad should pay attention to the fact that the fat content of salad dressing is as high as 60% or more, which is not lower than the heat of cooking with oil.
3, not eating breakfast is more likely to be obese.
Vegetarian can lose weight, but long-term vegetarianism is easy to feel hungry. Once you are hungry, you will choose to eat some snacks to fill your stomach, which actually increases your calories. Fruits and vegetables are high in water and low in calories. Eating these when you are hungry will make your attention more unfocused and your physical strength exhausted, and as a result, you will not lose weight. In addition, even if you are a vegetarian, you can't ignore breakfast. If you don't eat breakfast, you are more likely to be hungry in the morning. In this case, when you eat Chinese food, your body will store more energy to make up for the lack of energy in the morning, which is more likely to lead to obesity.
Step 4 refuse these foods
Pay attention to eating vegetarian food to lose weight. You can't lose weight by refusing to eat meat. If you are still accompanied by soda, nuts and fried food during your vegetarian period, you will not lose weight, but you will gain weight more easily. Many nuts are high in calories. If the intake is not controlled, this energy can be easily converted into heat. Not to mention soft drinks, a large number of carbohydrates in soft drinks are also the main energy source, so unscientific vegetarian methods can not only lose weight, but also bear the consequences of unbalanced nutrient intake, which is more likely to endanger health.
Not all vegetables are nutritious.
For long-term vegetarians, we should pay special attention to the nutritional value of vegetables, not only to provide adequate vitamin C and carotene, but also to provide rich nutrients such as iron, calcium, folic acid and vitamin B2. Therefore, vegetarians should try their best to choose these nutrient-rich vegetable varieties, and green leafy vegetables are the best choice. The representative vegetables include kale, cauliflower, amaranth, spinach, chrysanthemum and small rapeseed. In order to get enough protein, mushrooms, vegetables and fresh beans are excellent choices.
6. Vegetable oil is better than animal oil
Many vegetarians believe that as long as they do not contain animal food raw materials, their nutritional value is high. In fact, many processed foods are made of plant raw materials, but most of them are made of refined white rice and refined flour. Dietary fiber is removed and a lot of salt, oil or sugar is added, which cannot replace the health care function of fresh natural foods.
7. Precautions for vegetarianism
1, don't forget to supplement iron.
Vegetarian food only contains non-heme iron, and its absorption rate is not high compared with heme iron in animal food. Good sources of iron in vegetarian diet include beans, sunflower seeds and raisins. At the same time, it is suggested to eat more fruits and green vegetables rich in vitamin C, which can promote the absorption of iron.
2. Eat more beans to supplement protein.
If you don't eat meat and dairy products, you'd better make sure that every meal contains plant protein. It is recommended to eat more foods such as soybeans, lentils, broad beans, quinoa and vegetarian meat.
3. Eat less processed food when you are hungry.
Don't fill your stomach with processed foods such as white bread, because they can't replace protein, vitamins and minerals contained in animal foods, on the contrary, they can only increase your intake of more calories.
4. Beware of vitamin B 12 deficiency.
It is easy to get tired and lose appetite, which is a sign of lack of vitamin B 12, because vitamin B 12 only exists naturally in animal foods, so you need to take vitamin B 12 as a strong supplement to ensure your intake.
5. Appropriately increase the proportion of plant food.
If you want to be a vegetarian, you might as well increase the proportion of plant food from the beginning, reduce animal food, processed and refined food, and constantly observe and evaluate your physical feelings in the process.