Both to avoid gaining weight and to avoid deficiencies with vegetarian menus is essential to adopt a diversified diet that provides all the necessary nutrients. Many people start a vegetarian diet with the intention of losing weight more easily. However, we must consider that vegetarianism, like other diets, has its rules. As we will see, it is possible to get fat with vegetarian menus, mainly when we exaggerate in the consumption of carbohydrates and fats.
What Guidelines Must be taken into Account?
Does this mean that a vegetarian diet promotes overweight? Not necessarily, but reaffirms the need to maintain a balanced diet that meets the nutritional requirements of the body. A vegetarian person can also maintain an unhealthy diet if he does not plan his diet properly.
What do you do to Not Get Fat with Vegetarian Menus?
The first thing we must do is demystify vegetarianism as a guarantee of healthy eating. In the same way that you can get fat with vegetarian menus, we can also get sick by not consuming the proper nutrients.
“When removing meat from our diet, we must pay special attention to the consumption of iron and other minerals”.
Luckily, we have numerous vegetables rich in vitamins and minerals, such as green leaves. In addition, we can use dried fruits, cereals and seeds to improve the supply of protein, fiber and “good fats”.
Moderate Carbohydrate Consumption
On the other hand, we must be careful not to increase the consumption of carbohydrates. Generally the meats provide a feeling of prolonged satiety, since their digestion is slow. The same happens with eggs and dairy products, although at a lower intensity. By not eating meat, we look for this satiety in other foods, mainly in flours, rice, potatoes and other foods rich in carbohydrates. The first problem is that we need to consume almost twice as much carbohydrate to achieve the same satiety of a portion of meat. And, as expected, this translates into a high caloric intake for the organism. Therefore, a vegetarian person needs to incorporate sources of vegetable protein into their daily diet. Among the healthiest we find:
- Milk vegetables: soy, almonds, chestnuts, oats.
- Soy derivatives: tofu, yogurt, “soy meat”.
- Nuts and seeds: walnuts, almonds, chestnuts, pine nuts, quinoa, sunflower seeds, chia, flax …
- Grains and cereals: lentils, chickpeas, beans, beans.
Maintain a Diversified Diet
Many people claim that the vegetarian diet is “boring” after a few months. However, this is a clear symptom of the lack of diversity in their diet. With the enormous variety of fruits, vegetables, grains, seeds (and derivatives) we can use our creativity to make beautiful, tasty and different dishes. In addition, a more diversified diet, in general, means a greater contribution of essential nutrients, vitamins and minerals. Therefore, many nutritionists say that our dishes must be well proportioned.
Prefer Foods with High Nutritional Value
If we have little time and we need to make simple and practical menus, we must be smart when choosing our food. There is a huge variety of ideas.
- For example, instead of consuming white rice or bread, we can prefer their whole versions.
- We also recommend combining them with plastic foods, such as green leaves, to facilitate the digestion of carbohydrates.
In the same way, when making purchases for the home, it is important to read the nutritional tables of the food. The ideal is to avoid buying “empty calories”, that is, foods with a lot of calories and saturated fats, but with low nutritional value. In addition, an excellent investment in our health is to give preference to foods of organic origin. Currently, the relationship between fertilizers and various diseases is being reaffirmed by several studies.
Vegetarian Menu Ideas that do Not Get Fat
In our day to day we can elaborate a diet based on vegetarian menus. Next, we will see some examples of dishes, rich in flavor and without any meat contribution.
- “Vegetarian Paella” of wheat and vegetables to taste.
- Risotto of brown rice, spinach and Portobello mushrooms.
- Chickpea burger with green leaf salad.
- Zucchini noodles with pesto sauce and cherry tomatoes.
- Pumpkin and lentil meatballs with wholemeal pasta.
- Sauteed vegetables and tofu.
- Broccoli and potato omelet (for ovolactovegetarians).
It is necessary to consult the doctor before changing the lifestyle and eating habits. In addition, any nutritional change should be accompanied and guided by a nutritionist.