Removing all meat, fish and poultry from your daily meals appears not working. But eliminating meat is not the only way you should consider when trying to lose weight under a plant-based diet.
Vegetables and fruits contain less calories, fat and protein than animal foods but they will not guarantee weight loss. There are some food included in vegetarian diets that could prevent you from losing some fats.
What delays weight loss of vegetarians
Eating less protein
Protein plays a key role in appetite. It helps decrease levels of the hormone ghrelin, which regulates hunger.
Lack of protein in the body may make you feel less full after eating plant-based meals. Protein can help increase fullness, reduce your overall calorie intake and boost weight loss, according to Healthline.
Processed vegetarian foods
Vegetarians cannot escape highly processed foods. Veggie burgers, vegan cheese, baked goods, freezer meals and packaged desserts contain sodium, calories, added sugars and other highly processed compounds, which may ruin your diet.
Eating more calorie-rich foods
High-fat plant foods can also negatively affect your weight loss goals. Nuts, seeds, nut butters, avocados or coconut are known to be healthy but they could also provide 9 calories per gram.
Eating just 2 tablespoons of peanut butter may give your up to 191 calories.
High consumption of refined carbs
In some occasions, vegetarians eat only bread, pizza and pasta because the event is hosted by a meat lover. But these foods are not always the best option.
They contain high amounts of refined carbs and less fiber, which could trigger hunger. Eating bread, pizza and pasta could also give you excess calories.
How to lose weight under a vegetarian diet
There are a number of food you can enjoy to cut some weight while avoiding meats and processed foods. Improve your diet by eating lean proteins, healthy fats, non-starchy and starchy vegetables, whole grains, beans and legumes.
These foods include broccoli, bell pepper, mushrooms, eggplant, cucumber, potatoes, corn, berries, brown rice, barley, almonds, walnuts, eggs, Greek yoghurt and avocado. You can also add olive oil, nut butters and cheese to your meals for extra flavours.
Source: Medical Daily