Lose weight with a vegetarian diet

                        Lose weight with a vegetarian diet

                                                                                    

lose weight

According to prestigosas American and Canadian associations of dietary, vegetarian, 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 get a reduction of weight by following a vegetarian diet, they may find useful the tips listed below:
First, read this answer to a question about the right weight. It is crucial to know whether our weight is not within the normal limits.
Second, 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 importantly, 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 recover the lost weight quickly.
 Perform a diet, on the other hand, it is a fairly long process that requires a change in habits and customs that then we maintain. That is, we must be patient and consistent but the results are very rewarding both psychic and physical level.
 Also, the weight loss program should ensure a slight reduction in calories, 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 skip 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 a tea or broth.
Use iodized salt but do not overdo. Try to replace or combine with other spices (lemon, garlic, vinegar, mustard seeds, paprika, pepper, oregano, parsley, and / or any type of herb).
Replace refined foods with whole (whole wheat bread, whole wheat pasta, brown rice ...).
Avoid or reduce the intake of:
1. Sugars and sugary foods (sugar, honey, cakes, prepared desserts, ice cream, custard, pastries, fruits in syrup, jams with added sugars ...). In case you can not get used to the natural taste of foods it is preferable to use artificial sweeteners, but not abused.
2. Fats and oils. Avoid using butter and margarine. Try both to dress like cooking, at least 2 tablespoons daily of virgin olive oil first cold pressing tablespoons. (I take this opportunity to remind you that it is also advisable to use 1 tsp oil flax oil a day to meet the needs of omega 3 fatty acids).
3. greasy and very calorie cooking: fried, battered cooking ... The most suitable are: boiled, steamed, baked, grilled, sauteed, in juice, microwave and papillote (wrapped in foil and oven until it swells).
4. Alcoholic beverages, packaged juices and sugary soft drinks. On special occasions opt for natural juices, drinks or alcohol light of very low graduation rate.
5. whole milk products (milk, cheese, yoghurt, dairy desserts) is preferable to opt for alternative use skimmed or vegetable origin.
6. Fruit juices.
Other tips:
- Try to eat fruit for dessert and it citrus (orange, kiwi, grapefruit, tangerine, strawberry, ...) to ensure the absorption of iron in your menu.
- Try not to repeat dish.
- If you notice that you have a lot of anxiety anticipates making an infusion or lunchtime to avoid snacking.
- The response to a similar query can be of help.
- Read up above or this one in reference to vitamin B12. Vegetarians should be in good 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 enriched soy smoothie with calcium and vitamin B12 or 1 fruit
2 slices of bread or small sandwich (about 40g) or breakfast cereals without added sugar (approximately 30g) or muesli
midmorning:
1 handful of nuts (almonds, walnuts, hazelnuts ...) or 1 piece of fruit (1 pear 1 apple or peach or 1 or 2 slices of melon or 2 slices of watermelon or 2 plums or apricots or 2 1 banana .. .)
Food:
Mixed salad free number: lettuce, carrots, tomatoes, lettuce, onion, cucumber, pepper, endive, palm hearts, celery, pumpkin, 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 single plate)
Citrus (2 slices of pineapple or 2 kiwis tangerines or 1 or 2 or 1 orange bowl of strawberries)
Afternoon 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 mashed vegetables or steamed vegetables or vegetable burger or salad with grilled tofu or grilled mushrooms seasoned with peppers tomato pasta ...
Citrus (1 piece)