How does the vegetarian program to lose weight?
The vegetarian program that should have a health check before entering the program To undergo a body assessment And receive advice on eating from a doctor Or a dietitian Persons with malnutrition should not use this program for weight loss. Including those with gluten intolerance Because most vegans eat flour, bread, wheat and barley.
Start eating practice once a week.
First, we start with vegan food. Once a week Some people may choose to eat on their birthdays (Monday – Sunday) and getting used to Always serve vegan food on your dinner each day or a few days a week. It is a practice of habit For people who have never eaten vegan before
Look for protein substitutes.
In order to eat vegan food, you must mention: Protein foods Because if you eat less protein than your body needs Will adversely affect health And eating carbohydrate foods can cause weight gain. Therefore should change the type of vegetables used for cooking indefinitely But there should be one dark green vegetable in your diet every day. For other meals, choose vegetables of various colors and types. And can also bring grains Tofu and bean products are used to replace the missing protein.
Eat the right proportions.
For the correct portion and type of food, that in each meal, you must eat no more than 2 scoops of rice, 2 scoops of cooked vegetables. There will be no meat Add two scoops of plant-based protein like grains or nuts, but for vegetarians who can drink milk and eat eggs Eggs should be made into a boiled egg, poached egg or steamed egg instead of fried, eat 1-2 eggs a day and drink low-fat cereal milk.
Make sure to add the missing nutrients.
Nutrients that have been taken into account For people eating vegan foods are essential vitamins and minerals, including vitamin B12, vitamin C, vitamin D, zinc and iron, because they are found in meat. Especially iron Even though there is a lot in plants But the iron in meat is absorbed better than plants. Therefore, people with anemia and then eat vegan food. Therefore need to find these nutrients to supplement
Adjust the lifestyle for health
In addition to changing the mood to lose weight Should have holistic health care. And observe the excretion. Keeping the mind free from stress, drinking clean water and getting enough rest. The exercising regularly at least 150 minutes a week because exercise will help increase metabolism.
CHECK LIST side effects
Even though eating vegetarian will help keep you fit. Free from disease , as a result can help control weight. But do you know If you can’t eat properly Inevitably. There are side effects that can make the body sick as well. Master Salaya explains the symptoms that must be careful as follows.
- Flatulence, indigestion, even eating vegetables. Is essentially a good digestive system. But in some people who drink less water, it can lead to flatulence and constipation due to eating foods rich in fiber. More water needed In the process of digestion of this nutrient. Therefore, vegetarians should drink more than 8 glasses of water a day.
- Dizziness or tiredness, insufficient protein or fat intake Resulting in the body lacking energy. The World Health Organization (WHO) recommends consuming less than 10 percent of saturated fat per day.
- High-sugar risk of diabetes in this case is caused by eating too much carbohydrate, sugar and fruit or those who choose to eat only fruit. Because the fruit has a lot of natural sugar. And we may not know the exact amount of sugar. Therefore not recommended for those who lose weight Eat only fruit at dinner.
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