The Vegetarian Diet Plan For Belly Fat Loss
The best diet plan for belly fat loss is a plant-based, whole food approach that includes a variety of fruits, vegetables, grains and legumes. Eating a diet rich in these nutrients is also linked to better cholesterol, blood pressure and blood sugar levels.
Diets that are high in meat can be laden with saturated fats, and these can contribute to belly fat. By replacing some or all of your meat with plant-based alternatives, you can lose weight and reduce your risk for heart disease and diabetes, says Stefanie Mendez, R.D. Likewise, vegetarian diets have been shown to decrease fat accumulation in the abdominal region and improve the overall health of the body.
If you’re a vegetarian, it’s important to get enough protein on your plate. Vegetarian sources of protein include beans, nuts, seeds, lentils, eggs and dairy products.
A diet that is high in fiber can also help you feel fuller, eat less and prevent weight gain. Dietary fiber has a gel-like consistency and slows down the digestion of food in the stomach, which helps keep you from feeling hungry. It can also draw water from the body and soften stools to increase bulk, which reduces constipation and promotes healthy bowel movements.
Some of the foods that are good for you on a vegetarian diet, according to the Mayo Clinic, are green leafy vegetables, non-starchy vegetables (such as broccoli, cauliflower and zucchini), legumes (such as chickpeas, lentils and beans), nuts and seeds and low-fat dairy products like Greek yogurt and cottage cheese.
Choosing the right vegetarian meals for your calorie intake is key to losing weight and keeping it off. Meals should be low in calories and high in fiber to provide a satiating feeling.
Vegetarians should avoid ultra-processed foods that are loaded with sodium, saturated fats, and added sugars. The Harvard School of Public Health advises choosing unprocessed foods, such as whole grains and fresh fruits and vegetables, which are higher in nutrients than refined carbohydrates and processed meats.
One of the main reasons why many people are overweight is because they eat too much high-calorie, low-nutrient food. This is especially true of vegetarians who may have a difficult time getting enough protein.
The American Dietetic Association suggests planning out a vegetarian diet to make sure you are getting enough nutrients. They recommend making sure you get enough calcium, iodine, iron, omega-3 fatty acids, protein, vitamin B-12, and zinc.
It is also vital to get adequate amounts of dietary fiber, which helps regulate blood sugar and keeps you fuller longer. It is recommended to eat at least 30 grams of fiber per day, and some people may need more than that, depending on their activity level.
The Dietary Guidelines for Americans recommends a minimum of six servings of grains, five servings of fruits and vegetables, four servings of lean meats, two servings of poultry, fish or beans, and two servings of milk or cheese per day. In addition, the ADA recommends avoiding saturated fat and trans fats.
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