Eat vegetarian diet? Eat meat and not lose weight?

Vegetarian weight loss weight increase

Eating vegetarian diet for a long time can lead to iron deficiency anemia, causing dizziness, fatigue and other symptoms. During the vegan diet, it is easy to feel hungry during weight loss, and you will unwittingly increase the intake of snacks. Although not eating meat reduces calorie intake, many snacks have higher calories, so the calorie intake is even more.

Long-term vegetarian diet may consume more energy

The National Institutes of Health has advised vegetarian dieters that long-term vegetarians do not lose weight.

Their research shows that, in general, people who insist on vegetarians consume less calories and fat than non-vegetarians. Therefore, vegetarians tend to have lower body weight than non-vegetarians of the same height. In this regard, choosing a low-fat vegetarian diet may help with weight loss. However, like non-vegans, some vegetarians may choose to make people fat, such as eating a lot of high-fat and high-calorie foods, or eating foods with low nutritional value or no nutritional value. Energy intake is much more than set, failing to achieve weight loss, and causing undernutrition.

When developing vegetarian recipes, you should be as cautious as non-vegetarian recipes to ensure they are balanced. For nutrients such as iron, calcium, vitamin D, vitamin B12, zinc and protein, non-vegetarians are often easily obtained from animal foods, but vegetarian diets are often difficult to satisfy.

People who are vegetarian for a long time are prone to anemia

“We control weight by purely vegetarian methods. From a nutritional point of view, we don’t advocate this.” Nutritionists say long-term vegan diets can cause certain nutritional problems.

Compared with fat, vegetarian food has low energy and is more easily digested and emptyed. Therefore, people who only eat vegetarian food are more likely to be hungry, but they will eat more, and some even eat some foods with higher fat content, such as potato chips. , bread, chocolate, etc., the final effect is not necessarily good, and even the weight is reduced more and more.

“In addition, choosing a long-term vegetarian diet will result in a lack of some nutrients in the human body.” Dietitians use protein as an example. Although vegetarians can also take protein from plant foods, these vegetable proteins are worse than animal proteins. Need some quality protein. In addition, such as vitamins A, D, E, K and iron, zinc, calcium and the like are mainly obtained from animal foods, and those who are vegetarian for a long time are prone to lack of these elements.

"For example, iron deficiency is easy to cause anemia. Animal foods contain a lot of ferrous iron, which is easier for the human body to absorb. Plant foods mainly contain ferric iron, which is more difficult for people to absorb."

Experts remind that animal protein and plant protein need to ensure a certain proportion, from the meat, animal liver and other sources of iron, vitamins and other nutrients, the combination of vegetarian diet can make people ensure a balanced diet.

What kind of weight loss method is appropriate?

Dietitians believe that adjusting diet structure and strengthening exercise are the most effective methods of weight control.

"Slimming can not be eager to seek success, a maximum of five pounds a month, otherwise it is not good for health." Now many weight-loss organizations can make fat people lose a lot of weight at first, in fact, not all the fat is lost, it is likely to be human Moisture in the body.

If you really need to control your weight or lose weight, it's best to make an assessment first, calculate the daily intake and consumption, and then adjust the diet and strengthen the exercise. For example, if you eat 3,000 calories per day before losing weight, eat more fish, vegetables, fruits, etc., reduce the daily calorie intake to 2,500 units, then exercise for half an hour every day, and then consume some calories. .

"Fish and lean meat have high protein content and low fat content, which is very suitable for people who need to control their weight." Dietitians also suggest that you can choose to drink low-fat milk when drinking milk, and adjust and strengthen exercise through diet. It is a more healthy way to lose weight.