How to lose weight by vegetarian effectively

How to lose weight by fasting effectively

Losing weight by being a vegetarian not only helps you slim down, but also makes you healthier. When losing weight with a vegetarian diet, what should you keep in mind

Today there are many ways to help lose weight, one of which is a vegetarian diet. Vegetarians do not eat meat, fish, milk and dairy products, instead they only eat green vegetables and beans. Therefore, a vegetarian diet is very healthy and also helps to lose weight. Fasting will help you limit the amount of calories absorbed into the body and keep you full for longer.

Losing weight with a vegetarian diet is good for health

If you cut out the main food groups in your diet, it will have a negative impact on your health. However, if you pay attention to the amount of nutrients absorbed into the body, you can lose weight by going vegetarian.

Some people worry that a vegetarian diet doesn't provide enough protein or important nutrients like vitamin B12. These nutrients are often found in animals and if you lack them, it can lead to anemia. Vegetarians often add many vitamins, cereals and vitamin-rich soybeans to their diets.

However, like many other diets, the key to successful weight loss is foods rich in nutrients such as:

Green vegetables and fruits

Whole grains



You also limit the following substances in your diet:




Sodium salt

Food Additives

Tips for effective weight loss

Women typically need about 2,000 calories and men 2,500 calories per day to maintain weight. To lose weight, these calories need to be reduced to 1,500 calories per day. For men, they usually need an additional 2,000 calories per day to effectively lose weight.

Vegetarian diets still provide calories for the body but in low amounts, so it will be easier for you to lose weight. Besides, there are many factors that affect the weight loss process such as:



Current weight

Activity level

Metabolic syndrome

Other health problems

While you can't control these factors, you can still maintain a healthy diet and exercise routine to help lose weight. Whichever diet you choose, keep the following points in mind:

Time to eat

Losing weight with a vegetarian diet should pay attention to the time of eating

Skipping meals will not help you ensure your health when losing weight. Instead, time your meals to boost your metabolism and form healthy eating habits.

Every day, you should eat at the right time for the stomach to work most effectively. For breakfast, you should eat more and eat less in the evening.

If you exercise, eat within 45 minutes of your workout to help with muscle recovery.

So when should we not eat? You should not eat within 2 hours of bedtime. Eating too many calorie-containing foods before bed will cause weight gain and sleep disturbances.

Add the right amount of protein

Add the right amount of protein

According to studies, the amount of protein needed by the body is 156g per day or about 0.41g/kg body weight. This means that a woman weighing about 68kg can consume about 61g of protein per day. When protein is converted to calories, 1g of protein equals 4 calories. So, women typically need about 244 calories per day and men need 288 calories.

Do not use harmful drinks

Do not use harmful drinks

Smoothies, sweets that are high in protein, and even drinks that are listed as healthy are also high in protein.

Did you know that 590 ml of soft drink contains about 240 calories and 60–72g of sugar; for fruit juices containing about 279 cal/590 ml.

You need to read the ingredients carefully before using any drink. Filtered water is the most effective solution to help you lose weight, it has the ability to moisturize the body and contains no calories. You can also use unsweetened lemonade or herbal tea for weight loss.

Don't eat too many sweets

Don't eat too many sweets

Whether you are vegetarian or non-vegetarian to lose weight, you need to strictly control the amount of sugar absorbed into the body. Sugar disrupts metabolism, leading to health conditions such as weight gain, high blood pressure, inflammation, and hypertriglyceridemia.

You should also not drink fruit juice because there is a lot of sugar in this drink. It is best to eat fruit because it is high in fiber and succulent and many other nutrients for the body.

So how much sweetener does the body need? According to studies, women should consume about 100 calories equivalent to 24g of sugar, and for men it is 36g of sugar, equivalent to 150 calories per day.

Eat more vegetables

Lose weight by being a vegetarian with lots of green vegetables

Green vegetable foods such as kale, mustard, broccoli, bok choy contain a lot of nutrients for the body including calcium, which helps in weight loss. If you do not absorb enough calcium, you will not be able to successfully lose weight.

Eat a lot of seeds

Eat a lot of seeds

Nuts are high in healthy fats and high in vegan protein. Besides, fresh, unprocessed nuts also contain many enzymes that are good for the body. Processed nuts are usually tastier and provide more protein.

Eat more whole grains

Lose weight with a vegetarian diet: Eat more whole grains

Some vegetarians to lose weight often do not eat grains or grain products. However, whole grains contain a lot of important nutrients like B vitamins. There is a difference between whole grains and refined grains. Whole grains are healthy complex carbohydrates that help the body create the energy and sugar levels it needs. Whole grains also help balance blood sugar, so it's easier to lose weight.

You also need to avoid eating simple carbs (eg white rice, white pasta) and stick to whole grain foods (brown rice or whole grain bread) to help lose weight effectively.

Weight loss is a long process that requires perseverance. Weight loss by fasting is a popular method that people often follow. However, if you do not know the above notes, the diet will no longer work. Hope the above information will help you understand how to lose weight effectively.

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