The Easy Way To Lose Weight
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| Raw Vegan Diet Weight Loss |
Losing weight and eating vegetarianism - here are two concepts that go together wonderfully. Vegetarian weight loss diets work very well. The raw vegan diet also helps to lose weight in a healthy way. Find out on this page how you can optimally lose weight without meat.
This is what a vegetarian diet looks like
In any vegetarianism diet, the consumption of fish and meat is excluded. Those who consume eggs and dairy products belong to the group of ovo-lacto-vegetarians(Read more about this topic), those who deprive themselves of eggs belong to the group of lacto-vegetarians. strict raw vegan diet weight loss avoid all animal-source products.
If you eat a balanced diet, ovo-lacto and ova-vegetarianism are considered diets that rarely lead to nutritional deficiencies. In fact, the intake of micronutrients such as vitamins is often better than a diet that includes meat. Overall, vegetarians tend to come closer to official dietary recommendations than the general population.
How Does Raw Vegan Diet Weight Loss Work?
A vegetarian diet for weight loss is a promising approach to losing weight. If you want to lose weight on a raw vegan diet, you should not only avoid fish and meat but also establish a calorie deficit. At the same time, you absolutely have to keep a healthy and balanced diet.
This is why a vegetarian diet is often effective:
The chances of successfully sustained weight loss are high with a vegetarian diet. Indeed, a diet excluding meat and fish often saves a few calories by this principle alone. Meat is often very fatty - just think of sausage or bacon. But even a chicken cutlet cooked in butter or oil is very high in fat. Whoever gives up the caloric traps posed by the consumption of meat, is already making a good start in his vegetarian diet to lose weight.
Eating vegetarian is not enough to lose weight. There are enough potential temptations, even without fish or meat: Apart from anything high in sugar, fatty dairy products like cream, cheese, or 40% cottage cheese can hurt your calorie balance. The latter must absolutely remain negative during a slimming diet and this applies to everyone, even for the most seasoned vegetarians.
Six Tips: How Can I Lose Weight While Being Vegetarian?
1- Distribute nutrients optimally:
We advise you to follow the recommendations of national health organizations regarding the distribution of macronutrients, but these recommendations state that only 9 to 11% of daily calories should come from protein, which is too little to protect muscle mass from a muscle mass. possible degradation in the context of a calorie deficit.
We therefore recommend that you reduce the recommended amount of fat from around 30% to a maximum of 25% of daily calorie intake. The relatively low proportion of fat in the macro breakdown means that your protein sources will therefore be low in fat like low-fat cottage cheese, Skyr yogurts, or lean cheeses.
But it is not a question of focusing only on macro-nutrients since micro-nutrients are also to be closely monitored during a vegetarian diet. A varied and balanced diet is in any case the best way to prevent any nutrient deficiency.
2- Avoid eating industrial dishes:
A vegetarian diet for weight loss tends to be healthier than a standard diet, but of course, you can very well not eat meat and consume unhealthy foods. This phenomenon is particularly common among vegetarian adolescents: they do without meat, but next to that, they recklessly eat industrial dishes or processed foods. Their meals may therefore consist mainly of cooked meals, junk food, and sweets. Beware of processed foods and industrial dishes, the mention "vegetarian" does not mean that they are healthy.
If you largely stick to the recommended nutrient distribution and achieve a negative calorie balance, then it is virtually impossible for you to fall into the trap of unhealthy nutrition, as it means that very fatty and sugary foods are eaten. in an exceptional way.
3- Do more sport:
Increasing calorie intake is a wise move to apply in any diet - even a vegetarian diet. There are several reasons for this: first of all, it is difficult to resist all the culinary temptations that present themselves. Nevertheless, during a diet, small deviations can be dangerous, especially if they accumulate.
Those who exercise a lot and thus burn extra calories can, on the other hand, allow themselves one or the other exception while respecting the calorie deficit, the only guarantee of weight loss. In addition, sport and exercise reduce the feeling of hunger for at least some time. And regardless of the diet, of course, getting plenty of exercises is just plain healthy.
4- Say goodbye to sugar:
While vegetarians automatically avoid meat, they can fall for the sugar trap just like everyone else. Sugary drinks, sweets, ready meals, anything that contains a lot of sugar should also be avoided on a vegetarian diet. The problem is not just the large number of calories that sugar brings with it, but the roller coaster of blood sugar it causes. It is this rapid increase in blood sugar levels and its vertiginous drop that follows that gives these famous cravings and leads to snacking.
5- To drink a lot of water:
Drinking more water is very general advice for weight loss regimens, as fluid fills the stomach, giving a better feeling of fullness. However, since we do not encourage hungry diets, this is not the reason why we recommend drinking plenty of water. This is actually especially important for vegetarians who are on a weight loss diet because their diet is, at best, not only high in protein, but also high in fibre. These substances trap water in the stomach and intestines and if there is not enough in the body, digestive problems can occur.
6- Snack intelligently:
Vegetarians must resist the little temptations of everyday life and especially in the evening after work, just before dinner. Giving in may be the smartest way to use low-calorie alternatives instead of practicing difficult and often frustrating quitting. For example, you can replace the chips with carrots cut into small sticks and the ice cream with a teaspoonable melon or frozen banana-based vegan ice cream. there are many possibilities for vegetarian and healthy snacks.
Low Carb Meatless and Vegetarian Protein Diet
Carbohydrates to be excluded in a low-carbohydrate diet are often of plant origin (wheat flour, pasta, potatoes) and are traditionally replaced by protein foods such as fish and meat. A vegetarian diet with dairy, eggs, nuts, seeds and soy products provides enough protein sources to follow a low carb diet while eating vegetarian.
Just like a low-carb diet, a no-carb vegetarian diet focuses primarily on salads and veggies - supplemented with a low-fat protein source so the calories aren't too high. As long as the negative calorie balance is not threatened, you can of course also eat slightly fatter dairy products such as soft cheese or dishes with a little more vegetable fat. The main thing is to keep carbohydrates off your plate.
All this also applies to the high protein vegetarian diet, here is the breakdown of macronutrients: 50% of calories from protein, 35% from fat, and 15% from carbohydrates. It can be implemented easily with meatless cooking as long as you are prepared to eat a lot of dairies. These, along with tofu and seitan, are the most important food group in a high protein vegetarian diet.
Vegetarian diet - Vegetarian menu for 1 day
To give you an idea of what a day on a vegetarian diet can look like for weight loss, we have selected three Floralobby recipes for you: a breakfast made from cottage cheese, a vegetable pizza for lunch, and beet noodles. For dinner. This brings you down to less than 1900 kcal, leaving you with a margin of 500 kcal for a snack - a value that means a deficit of around 500 kcal for the average man. After training, men can also eat a high-protein snack - like our Iced Coffee Whey Protein Shake.
For women, 1900 kcal corresponds roughly to their daily energy needs, without taking into account the additional consumption of calories through exercise. On days when there is a lot of sport and exercise, women with these three dishes maintain a calorie deficit. The distribution of macronutrients is optimal with 21% protein, 58% carbohydrate, and only 21% fat.
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