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The Weight Loss Centre

Do vegetarians lose weight faster and are healthier?

 

Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians. They also tend to have lower body weights relative to their heights than non-vegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians —like non-vegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

 

Vegetarian diets should be as carefully planned as non-vegetarian diets to make sure they are balanced. Nutrients that non-vegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.

 

Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.

 

Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal

 

Calcium: dairy products, fortified soy-based beverages or fruit juices, tofu made with calcium sulfate, collard greens, kale, broccoli

 

Vitamin D: fortified foods and beverages including milk, soy-based beverages, fruit juices, or cereal

 

Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)

 

Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)

 

Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers.

 

 
 
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