Why are many vegetarians still unable to lose weight?

Why are many vegetarians still unable to lose weight?

Many people choose a vegetarian diet as a way to lose weight but do not achieve the desired results, on the contrary, their weight increases.

Following a vegetarian diet is known to promote overall health, including weight loss. In a study of 40,000 adults, researchers at Oxford University showed that meat eaters had the highest body mass index (BMI), while vegetarians had the lowest body mass index (BMI). At best, vegetarians will have a body mass amount just in between the above two groups.

However, the reality is that there are many people who cannot lose weight even if they completely eliminate animal foods, and they even gain weight.

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Why do vegetarians still gain weight?

Eat lots of white flour

When being vegetarian, cutting meat and fish portions makes many people tend to eat a lot of starchy foods to feel less hungry for longer. However, eating too much rice, bread, and white noodle soup can easily cause excess calories without much nutritional value, leading to the risk of fat accumulation.

Instead, people who want to lose weight should replace foods high in white starch with bran whole grains such as brown tea, oats… This group of flours is high in fiber and rich in nutrients, ideal for weight loss. equal, good for health.

Not getting enough protein

Protein is a food group that should be considered central to a vegetarian diet by beginners. The main goal is to ensure that the body provides the necessary amount of protein. This is also an essential part of any weight loss plan.

A study was conducted on three groups of men and women who followed a weight loss diet with twice the recommended protein intake and three times the recommended amount of protein. As a result, the group that ate 3 times more protein than the daily recommendation lost the most fat, and therefore had the greatest amount of weight loss.

For vegetarians, the most effective way to supplement protein is through beans, legumes, seeds and nuts.

Eating time

Many people who are vegetarian eat a very large meal late in the evening – when people are least active, thus preventing them from losing weight.

So it’s best to eat a large meal earlier in the day to have enough energy for the times when you’re most active.

Snacking too much

Many people believe that snacking on plant-based foods such as dried potatoes, fruit ice cream, etc. does not affect weight loss.

However, frozen foods, desserts and plant-based snacks can still be high in calories and even have added flour and sugar, losing large amounts of nutrients. nutrients and fiber.

Drink too much soft drinks

On the market, there are many types of drinks for vegetarians such as kombucha, vegetable juice, nut milk, etc. This makes many people mistakenly think that these drinks are good for weight loss.

However, the best beverage choice for people who want to lose weight is simply water or unsweetened teas.

If you want to drink another drink, read the ingredient list carefully to see if this drink suits your body’s needs.

Other side effects of a vegan diet

Besides causing the body to gain weight, switching to a vegan diet in an unscientific way can cause the body to encounter some of the following problems:

Lack of nutrients

Animal products like fish, meat, and eggs contain many essential nutrients like vitamin B12, iron, calcium, omega-3 fatty acids, and protein that a plant-based diet may lack.

As a result, the risk of nutrient deficiencies increases, which can lead to fatigue, weakness, constipation and even unexpected weight loss.

On the contrary, a vegan diet can cause the body to consume too many nutrients. Although vegetables and fruits contain many vitamins, minerals and antioxidants, if consumed in excess, they can overload the body.

For example, eating too much fortified foods like plant-based milk alternatives can lead to overconsumption of vitamins like vitamin D or vitamin A, which can have adverse health effects.

Digestive problems

Dietitian Dr. Rohini Patil (India) said: “A sudden transition to a vegan diet can sometimes lead to digestive problems, such as bloating and irritable bowel syndrome irritation (IBS)”.

This is especially the case if you increase your intake of high-fiber foods like fruits, vegetables, whole grains, and legumes. Even though fiber is essential for digestive health, consuming too much fiber can suddenly cause abdominal discomfort.

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