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According to American and
Canadian prestigosas dietary associations, vegetarians, referring to the rest of the population, show a
significantly lower incidence of overweight and obesity. You can consult the document that
claim here .In any case, if you want to get a reduction of weight by following a vegetarian diet, may find useful the tips listed below:
First, read this response to a question about the right weight. It is crucial to know whether or not our weight is within normal limits.
Second, and if your weight really is above recommended, it is important to set a target in the short term it would try to reduce weight with an average of between half and one kilo per week.
More important than your eating habits, so will your exercise habits. The key to weight loss maintainable long term lies in the fact of not losing muscle mass, which is the "motor" in which calories are burned. If you make an overly restrictive diet will lose a lot of muscle mass and quickly recover the lost weight.
Perform a diet, on the other hand, it is a more or less long process that requires a change of habits and customs that then we maintain. That is, you have to be patient and consistent but the results are very rewarding both psychic and physical level.
Also, the weight loss diet should ensure a slight reduction in caloric intake, proper nutrition and a definite change in eating habits to avoid the famous "rebound" effect.
It is advisable in any case:
- Perform between 4 or 5 meals a day: breakfast, mid-morning,
lunch, snack and dinner. It
is very important not to miss not to feel anxiety and thus avoid snacking
indiscriminately.
- Eat slowly and chew food thoroughly.
- Drinking plenty of water but without forcing the body. You should drink 1.5 liters of
water a day between meals. It
can also be taken as teas or broths.
- Use iodized salt but do not overdo. Attempting to replace or combine
it with other condiments (lemon, garlic, vinegar, mustard seeds, paprika,
pepper, oregano, parsley, and / or any type of herb).
- Replace refined foods for whole foods (whole wheat bread, whole
wheat pasta, brown rice ...).
- Avoid or reduce intake:
2. Fats and oils. Avoid using butter and margarine. Try both for seasoning and cooking, a minimum of 2 tablespoons daily of virgin olive oil first cold pressed tablespoons. (I take this opportunity to remind you that it is also recommended eating dessert 1 tablespoon oil flax oil a day to meet the needs of omega 3 fatty acids).
3. greasy and very calorie cooking: fried, battered ... The most suitable firings are boiled, steamed, baked, grilled, sauteed, in their juice, microwaved and papillote (wrapped in foil and oven until it swells).
4. Alcoholic beverages, canned juices and sugary soft drinks. On special occasions opt for natural juices, alcoholic drinks light or very low graduation rate.
5. fat dairy products (milk, cheese, yogurts, dairy desserts) is preferable to opt for alternative use vegetable or skimmed.
6. Fruit juices.
- Other tips:
- Try not to repeat dish.
- If you notice that you have a lot of anxiety takes an infusion or lunchtime ahead to avoid snacking.
- This response to a similar query can be of help.
- Leete this section or the other in reference to vitamin B12. Vegetarians should be ingood health at any stage of the life cycle.
Make exercise daily. The recommendations indicate that it is desirable one hour Diara, which may simply consist of brisk walking.
Example of daily distribution:
- breakfast :
- 1 cup soy smoothie enriched calcium and
vitamin B12 or 1 fruit
- 2 slices of whole grain bread or small snack
(about 40g) or breakfast cereals with no added sugar (about 30g) or
muesli
- Midmorning:
- 1 handful of nuts (almonds, walnuts,
hazelnuts ...) or 1 piece of fruit (apple or 1 pear 1 or 1 or 2 peach
slices 2 slices of melon or watermelon or 2 plums or apricots or 2 1
banana .. .)
- food :
- free amount varied salad: lettuce, carrot,
tomato, lettuce, onion, cucumber, pepper, endive, heart of palm, celery,
squash, endive, asparagus, radishes ...
- 1 bowl of whole wheat pasta, brown rice,
whole wheat couscous, quinoa, potatoes, vegetables, carnita, tofu or
seitan (It can be eaten alone or cooked with vegetables or salad mixed
with making a unique dish)
- Citrus (2 slices of pineapple or 2 kiwis or 2
tangerines or 1 orange or 1 bowl of strawberries)
- snack :
- 1 yogurt 1 cup soy or soy smoothie enriched
with calcium and B12 or 1 piece of fruit or a handful of nuts
- Dinner (light) :
- fine vegetable soup or salad with nuts or
pureed vegetables or vegetables steamed or roasted vegetable burger or
salad with tofu or mushrooms grilled with peppers tomato flavored pasta
...
- Citrus (1 piece)
