Here's a common question: If I follow a vegetarian diet will I
automatically lose weight? The answer: Not necessarily. Although
many people believe the vegetarian way of eating is inherently
healthy, lower-fat food choices and calorie control are important
no matter how you eat.
In fact, many vegetarians have a high fat intake -- eggs, cream,
butter, whole-milk products and cheese contain many unnecessary
calories. Some vegetarian protein sources, such as nuts and seeds,
are also high in fat. Despite all the
hidden fat in a vegetarian diet, you can still reap the
benefits of a vegetarian lifestyle while trying to lose weight.
Follow these simple ideas to follow a vegetarian diet and
lose weight:
If you drink dairy products, choose fat-free milk. If you use
soymilk, look for a reduced-fat, fortified soymilk to get protein
and essential vitamins and minerals without unnecessary fat and
calories.
Use cheese sparingly -- both cheese from cow's milk and cheese
from soy or rice milk can be high in fat. Use less cheese and
choose low-fat versions (no more than five grams of fat per ounce)
whenever possible.
Make legumes, tofu and tempeh your primary protein choices. All
are fairly low in fat, and legumes also add fiber to your diet.
Nuts and seeds are excellent sources of protein, but be wary of
large portion sizes. If you're eating more than a handful a day
it's too much.
Choose fresh fruit or raw vegetables for snacks if you're
really hungry.
Limit snacks high in fat or sugar.
Try flavoring foods with salsa, lemon juice or flavored
vinegars instead of mayonnaise, butter or margarine, or sour
cream.
As with any diet, pass up fried foods and opt for baked,
broiled or steamed instead.
Try to eat only when you're hungry. Nibbling even on
low-calorie foods when you're not really hungry only causes
additional weight gain.
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