Why is it still difficult to lose weight when being a vegetarian?

Many people choose vegetarianism to lose weight because it is safe and healthy. However, if applied incorrectly, this diet not only makes it difficult to lose weight but also poses potential health risks.

Common mistakes when eating vegetarian to lose weight

Vegetarianism is a method chosen by many people to lose weight. However, if done incorrectly, this diet can be counterproductive and affect health.

Protein deficiency

Vegetarian diets often eliminate meat, fish, eggs, and dairy, making the body susceptible to protein deficiency. This is an important nutrient that helps create a feeling of fullness by reducing the hormone ghrelin - a hormone that stimulates hunger. If you don't supplement enough protein, you will quickly become hungry, eat more, and slow down the weight loss process.

Refined starch abuse

Bread, white rice, pasta, noodles, pho… are foods that contain a lot of refined starch. They quickly create a feeling of fullness but are low in fiber, causing the body to take in excess calories. Some studies also show that refined starch stimulates the body to secrete insulin - a hormone that regulates blood sugar, thereby causing cravings and leading to weight gain.

Eating too many high-calorie foods

When switching to a vegetarian diet, many people tend to add plant-based fats such as nuts, avocados, peanut butter, or coconut. Although nutritious and healthy, if you eat more than the recommended portion, the calories you take in will hinder your weight loss.

Dependence on processed vegetarian foods

Vegan meats, vegan cheeses, and vegan canned foods are convenient but often contain salt, refined sugar, preservatives, and additives. Eating a lot of processed foods can cause the body to store excess energy and gain weight.

If you eat vegetarian food incorrectly, it can be counterproductive and affect your health.

Suggested vegetarian menu to lose weight in 7 days

To lose weight effectively, a vegetarian diet needs to ensure adequate nutrition, balance nutrient groups, and avoid excess calories. Below is a sample 7-day menu for reference:

Day 1

Breakfast: Oatmeal, walnuts, 1 apple.

Lunch: Rice, chayote stir-fried with vegetable oil, boiled vegetables.

Dinner: 2 slices of toast, vegetable salad with olive oil.

Day 2

Breakfast: 2 sweet potatoes, 1 cup of unsweetened milk.

Lunch: Pumpkin soup, vegetables, add some rice if hungry.

Dinner: Brown rice, vegetable salad, 1 glass of avocado smoothie.

Day 3

Breakfast: Cereal and blueberries.

Lunch: Black bread, mixed salad, carrot smoothie (can add walnuts).

Dinner: Guava juice, vegetable soup.

Day 4

Breakfast: Lotus seed soup, vegetarian porridge.

Lunch: Stir-fried squash, vegetarian porridge.

Dinner: 2 sweet potatoes, boiled vegetables.

Day 5

Breakfast: Oatmeal, banana, almond milk.

Lunch: Green vegetables, brown rice, 1 apple.

Dinner: Vegetables sauteed with olive oil, brown rice.

Day 6

Breakfast: Stir-fried mixed vegetables, spinach, add cucumber if needed.

Lunch: Boiled spinach, cereal, 1 apple, 4 walnuts.

Dinner: Boiled vegetables, tomatoes, apples.

Day 7

Breakfast: Rye bread, half an avocado.

Lunch: Boiled green vegetables, tomato juice.

Dinner: Boiled vegetables, brown rice, watermelon smoothie.

After 7 days, if combined with proper exercise and rest, you can lose weight significantly. However, this menu is not suitable for heavy workers, athletes or growing teenagers. In any case, it is necessary to ensure adequate nutrition to maintain health and daily activities.

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Source: https://baolaocai.vn/vi-sao-an-chay-van-kho-giam-can-post879821.html