How many times have you heard about someone going vegetarian and ultimately gaining weight?
There seems to be a misconception behind giving up meat and weight loss and I think it’s important we shed some light on this topic.
Our focus needs to be on what we are eating, instead of what we are not. The choice to avoid meat is an individual one and can leave the door open to many other options to fill us up. Some of us tend to replace that void with simple carbs and cheese. ( I know I did many moons ago.)
If you are making this transition here are some tips to guide you so that you’re not searching for a diet to help you with your new diet. 😉
Tip #1- Identify what nutrients you need to supplement in the absence of meat to keep you healthy.
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- Protein– you will need to make sure you are getting your intake of complete plant- protein. This includes the 9 essential amino acids (Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine)
- Vegetarian foods rich in complete protein are: Eggs (pasture raised or free-run), low-fat cheese such as cottage cheese, quinoa, hemp hearts, tofu, a combination of beans and grains, or legumes and nuts.)
- Iron– Red meat provides heme-iron which we all need to produce red blood cells.
- Vegetarian options include: Legumes, soy beans, green leafy vegetables, dried fruit.
- Note that pairing your non-heme iron sources with vitamin C will help you absorb more iron.
- Zinc– Beans, nuts and seeds (especially pumpkin seeds), legumes, ricotta cheese, hemp hearts, avocado and eggs.
- Vitamin B12- This vitamin is synthesized in our gut and we mainly get it from animal sources. Vegetarian sources would include fermented soy such as tempeh and even some mushrooms like shiitake, fortified cereal and nutritional yeast. Another option is to supplement with a quality supplement 50 mcg/week.
- Protein– you will need to make sure you are getting your intake of complete plant- protein. This includes the 9 essential amino acids (Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine)
Tip #2- Nourish yourself with three nutrient dense meals per day to keep you full.
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- Don’t skip meals!! This will only lead to increased hunger and impulse snack choices. Remember cookies and cakes are vegetarian too.
- Fill your plate with vegetables and salad, some plant-protein and complex carbs to keep you full and energized!
Tip #3- Drink plenty of water to keep you regular & hydrated.
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- Vegetarian diets ( depending how strict) done right tend to be packed with fiber, make sure to drink lots of water to avoid getting constipated.
- Also water helps to avoid reaching for those unhealthy snacks.
Tip #4- Be flexible to keep you sane.
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- Life is not linear, neither is progress, everything is messy and beautiful and so are you. Make room to break the rules and be human.
Your journey to healthier choices is a process and is never meant to be perfect. Eating less meat is better for your heart, your overall health, the planet and the animals too but remember that change needs a plan. Reach out to me if you need guidance in your transition to a more plant-filled life.
