Eat Shakahari to Lose a Few Kilos

Losing weight can be a simple goal for many. Not only to improve their physical appearance but also for various health reasons. While it can be difficult to achieve and maintain weight loss, effective and healthy ways exist.

This blog will recommend some sustainable ways to lose and maintain weight. Losing weight through a healthy approach will not be an overnight process but a slow and disciplined effort over several months.

If you are looking to lose a few inches, adopting a vegetarian diet might not be the first option that comes to your mind. Perhaps you believe such a diet may be less effective since it has fewer restrictions.

However, weight loss is just one of the several benefits that a vegetarian diet can offer. Following a vegetarian diet can also improve your heart and gut health, lower your risk of cancers, and increase your nutrient intake.

The type of diet you follow does not solely define your weight loss journey. Factors like calorie intake, physical activity level, and food choices also play a significant role.

Favourably, a vegetarian diet is naturally low in calories, saturated fat, and cholesterol, while it has good amount of fibre. Regardless, some vegetarian foods like cheese, bread, and sweets can be high in calories.

To attain significant weight loss, it is crucial to have a balanced diet that has variety in it. Doing so provides our body with all the vital nutrients while keeping your diet in check.

To achieve weight loss on a vegetarian diet, the following tips can guide you towards your goal:

1. Eat more whole, unprocessed foods:
   Whole, unprocessed foods such as fruits, vegetables, whole grains, and legumes are typically low in calories and fats, but high in fibre. Such foods can keep you full for longer and also provide a great way to add colour and variety to your diet.
2. Limiting foods high in calories:
   Limiting high-calorie foods such as cheese, bread, and sweets is crucial for your weight loss goals. Opt for less calorie-dense alternatives instead such as fruits, leafy greens, nuts, and seeds.
3. Eat enough protein:
   Consume plenty of protein to help you stay full and satisfied while on a vegetarian diet. Great sources of vegetarian protein include nuts, seeds, tofu, and legumes. Aim to include at least one serving in every meal to get enough protein.
4. Mindful portion sizes:
   Whether you're following a vegetarian diet or not, paying attention to portion sizes is critical for weight loss. Overeating, even with healthy foods, can still lead to weight gain. Instead, focus on consuming nutrient-dense foods in controlled portions to support your weight loss goals.
5. Avoiding sugary drinks:
   Beverages like sugary soft drinks and fruit juices are often high in calories and can contribute to weight gain. To help you manage your weight, consider swapping these drinks for healthier options like water, herbal tea, or unsweetened milk.
6. Physical activity:
   In addition to diet, regular physical activity is essential for both weight loss and overall health. Aim to engage in at least 30 minutes of moderate-intensity physical activity to support your weight loss goals.

It is crucial to ensure that your body receives all the necessary nutrients while on a vegetarian diet for weight loss. Certain nutrients like Vitamin B12, Iron, and Omega-3 fatty acids are usually found in abundance in animal-source foods.

To obtain these nutrients through a vegetarian diet, eating foods fortified with Vitamin B12 is a great substitute for their animal origin source. Additionally, increasing the intake of vitamin C can increase the absorption of Iron you get through plant-origin sources. Incorporating flax and chia seeds, walnuts, and fortified foods can serve as substitutes for animal-origin sources of Omega-3 fatty acids.

1. https://www.healthline.com/nutrition/vegetarian-weight-loss#foods-to-eat
2. https://www.health-total.com/weight-loss-articles/best-vegetarian-diet-plan-weight-loss/
3. https://health.clevelandclinic.org/im-a-vegetarian-why-cant-i-lose-weight/
4. https://pubmed.ncbi.nlm.nih.gov/26138004/
5. https://www.byrdie.com/vegetarian-diet