Vegetarian Diet Doubles Your Success For Weight Loss

Going Meat-Free On A Vegetarian Diet Plan

Reducing your meat consumption is good for the planet, but a new study has confirmed that going veggie can work wonders for your personal health too.

Following a vegetarian diet is twice as effective than a carnivorous one when it comes to losing weight, researchers from the Physicians Committee for Responsible Medicine in Washington DC found.

According to lead author, Dr. Hana Kahleová, this finding is particularly important for people with metabolic syndrome and type 2 diabetes.

To reach their conclusions, researchers studied 74 people with type 2 diabetes – they were randomly assigned either a vegetarian diet or a typical anti-diabetic diet, which followed the official recommendations of the European Association for the Study of Diabetes (EASD).

What’s more, the vegetarian diet was practically vegan, as it consisted of fruits, vegetables, nuts, seeds, grains and legumes, with animal products limited to one portion of low-fat yoghurt a day.

vegetarian dietsIn order to assess weight loss potential, all participants had their diets restricted to 500 calorie diet less than they would need to maintain their weight.

After six months, those following the vegetarian diet had lost an average of 6.2kg, compared to 3.2kg for those on the conventional diet.

It was a small sample size, but heavily suggests going veggie could make you lose twice as much weight.

Related: Weight Loss Meal Plan For Vegetarians

Both diets were found to cause a similar reduction in subcutaneous fat (under the skin). Subfascial fat (on the surface of the muscles) was only reduced on the vegetarian diet though, and intramuscular fat (inside muscles) was reduced a lot more too.

Dr. Kahleová said: “Vegetarian diets proved to be the most effective diets for weight loss. However, we also showed that a vegetarian diet is much more effective at reducing muscle fat, thus improving metabolism.

“This finding is important for people who are trying to lose weight, including those suffering from metabolic syndrome and/or type 2 diabetes. But it is also relevant to anyone who takes their weight management seriously and wants to stay lean and healthy.”


Weight Loss Meal Plan for Vegetarians

A vegetarian diet can support weight loss effectively as you can escape high-calorie and unhealthy foods like red meat. But there are also a lot of vegetarian food that is tempting and unhealthy which will lead to gaining weight. A well-balanced diet is essential as well as having a meal plan. The formula for losing weight is to consume fewer calories than you burn. Vegetarians can decrease their calorie intake by consuming foods that are rich in nutrients. Avoid the consumption of empty calories like fried foods, baked desserts and processed snack foods.


vegetarian dietEating breakfast is essential to start up your metabolism each day and gives you the energy to function well. There are a lot of vegetarian breakfast choices you can take in your meal plan. Aim towards including food from all of the food groups in your breakfast. A sample vegetarian breakfast to support you in losing weight includes a slice of whole wheat toast, low-fat butter or margarine, scrambled egg whites with veggies or if you do not eat eggs, a substitute of protein such as low-fat yogurt, a piece of fruit, water to drink or soy sausage.




vegetarian dietYour meal plan should comprise a nutritious lunch. For a quick meal to get to work or if you are on-the-go, bring a vegetable sandwich on wheat bread with any spread, which provides essential fatty acids. Take in a slice of low-fat cheese, veggies and yogurt dressing or fat-free mayonnaise on your sandwich. Add a bit of fruit and nuts for a snack. If you have enough time for preparation, cook whole wheat pasta with marinara sauce and some veggies.




dinner vegetarian dietIncorporate plenty of vegetables into your meal for a low-calorie vegetarian dinner. Lentils are rich in nutrients and provide proteins for vegetarians, and have little to no fat. Make some lentil soup for dinner and put some veggies. Add a tablespoon of fat-free sour cream in your soup or sprinkle low-fat cheese in it. A whole wheat roll with light, low-calorie spread is an ideal side element. Have a portion of fruit for dessert.

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