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Exploring the pure vegan diet…
Losing weight with the help of vegetarian diet
Contrary to the popular belief, a vegetarian diet can sufficiently address the basic needs and the calorie requirements of your body by means of wiser food choices and regular consumption. Studies have shown a positive link between vegetarian eating and health. In general, the incidence of some health problems, including heart disease, high blood pressure, Type 2 diabetes, cancer and high cholesterol tend to be lower in vegetarians. Speaking of weight loss in particular, a vegetarian diet is believed to exert strong anti-obesity effect due to its low-fat and less-calorie content.
Defining vegan diet: A vegan diet excludes all foods of animal origin including eggs, dairy products, fish and meat and is solely based on plants.
Composition of vegan diet
Proteins: Your protein needs can easily be met by eating a variety of beans, nuts, peas, and soy products (tofu, tempeh, veggie burgers). Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice.
Calcium: Sources of calcium for vegetarians include fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens).
Iron: Fortified cereals, beans, spinach, chard, blackstrap molasses, bulgar and dried fruit are all good sources of iron. Eat these foods high in vitamin C and your body will absorb more iron. Good sources of vitamin C are orange juice, vegetable juice, greens and kiwi.
Zinc: Without meat, poultry and seafood, vegetarians may become zinc deficient. Whole grains, germ, bran, legumes (such as white or kidney beans), tofu, seeds and nuts are high in zinc.
Vitamin B12: As most vegetables do not have sufficient quantities of Vitamin B12, you need an additional reliable source of vitamin B-12. It can be found in some fortified breakfast cereals and other foods (check the labels), as well as multi vitamin supplements.
General tips on a vegan diet
Any type of vegetarian diet should include a wide variety of foods and enough calories to meet your energy needs. In addition, you should:
· Keep your intake of sweets and fatty food (junk, deep fried foods) to a minimum
· Choose whole or unrefined grain products when possible, or use fortified or enriched cereal products.
· Use a variety of fruits and vegetable sources of vitamins A and C.
· Limit your cholesterol intake to no more than 300 mg per day
Are there any limitations or drawbacks of vegetarian diet?
Many nutritionists are of the opinion that nutritional deficiencies can occur with a vegan diet and supplements of calcium and vitamin B12 are usually needed on daily basis to compensate for the same. On the other side, however, advocates of vegan diet believe that vegetarian diets can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. For example, nutrients that vegetarians may need to focus on include protein, iron, calcium, zinc, and vitamin B12. Similarly, teens and pregnant or lactating women may need the higher number of servings from each food group to be sure they get enough nutrients.
All in all, today, vegetarian diet is considered as one of the most well-known diets among fitness and nutrition enthusiasts. However, special care needs to be taken in selecting the right vegetable food groups at the right time to get sufficient amount of various vitamins and minerals. Similarly, adding a strong weight loss supplement like Proactol Plus can both enhance and speed up the overall weight loss results of a typical, purely vegetarian diet. One of the best features of Proactol Plus is that, being a pure, herbal-veggie based organic product, it can be easily included in your daily vegan diet menu. This will not only help you lose weight faster but will also enhance the effectiveness of your original vegan diet.
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