Vegetable Diet to Lose Weight

From LoveToKnow Diet

Can you use a vegetable diet to lose weight? You can if you follow some careful guidelines to assure adequate nutrition.

The Value of Veggies

Vegetables are a nutritional powerhouse filled with vitamins, minerals, antioxidants and phytonutrients that are essential for good health. Eating a diet full of vegetables in a variety of colors can help assure you get your full complement of vitamins. Vegetables are at their most nutritious in the raw (or barely cooked) state. Cooking leeches out some of the nutrients.

Another terrific property of vegetables for dieters is that they are very low in calories and quite bulky. As a result, you can eat your fill of vegetables for a very low caloric debt. If vegetables are your primary food source, chances are you will get filled up and stay full.

Vegetables are also a great source of healthy fiber, which is essential for digestion and elimination, as well as prevention of disease and assistance with graceful aging.

All of these characteristics combine to make vegetables a nutritional powerhouse. But can you use a vegetable diet to lose weight? In some ways, the answer is yes.

What Your Body Needs to Be Healthy

Your body needs macronutrients in combination to maintain optimum health. What are the macronutrients?

Protein – This macronutrient is essential for building lean body mass, and contributes to normal bodily functions. It is essential for health. Protein also helps contribute to satiation and sustained energy. Protein sources include lean meats, eggs, fish, nuts, soy products like tofu, and legumes. For years nutritionists believed getting protein from vegetable sources like legumes and soy, required combining them with whole grains so that your body would get a complete protein. However, recent statistics show there is little danger of protein deficiency in a plant food diet. Rip Esselstyn, author of Engine 2 Diet goes as far as to say there is no such thing as protein deficiency. Protein should make up anywhere from 20 to 40% of your diet.
Carbohydrates - These are your body’s quick source of energy. Complex carbohydrates are part of a healthy diet and come from sources like vegetables, legumes and whole grains. It is best to keep sugars, juices and refined grains like white flour and white rice to a minimum, because they do not provide your body with sustained energy. Simple carbohydrates are associated with quick energy followed by an energy crash. Carbohydrates should make up anywhere from 40 to 55% of your daily caloric intake.
Fats – Contrary to popular belief, your body needs fat. Fats are present in many foods including vegetables, nuts, grains and meat. Fats are essential to lubricate joints, provide sustained energy and promote good health. Your body needs a healthy combination of Omega-6 and Omega-3 fats. Omega-3 fats are found in sources like fish, flax and walnuts, while Omega-6 fats are found primarily in grains. The American diet is too high in Omega-6 fats and too low in Omega-3 fats, which can lead to a variety of conditions. Avoid trans fats and saturated fat. Fat should be about 15 to 30% of your diet.

Vegetable Diet to Lose Weight

The best way to undergo a vegetable diet in an effort to lose weight is to make vegetables the bulk of your diet while still combining in enough foods containing the other macronutrients – protein and fat – to make sure you meet your body’s daily requirements for those nutrients. Below are some tips for a vegetable diet for those wanting to lose weight:

For breakfast, make egg-white omelets filled with sautéed vegetables.
Make vegetables the bulk of every meal, using fats and proteins as you would a condiment. For instance, you might want to have a huge salad for lunch with 3 ounces of chicken and a few tablespoons of dressing made with walnut oil.
Snack on vegetables with a protein source, like carrots dipped in a tablespoon of nut butter.
Dinner can be 3 ounces of fish and a plateful of grilled, steamed or raw vegetables.
Keep juice – both fruit and vegetable – to a minimum. It is less satiating, and fruit juice is full of simple sugars that leave your body quickly, causing energy crashes.
Choose vegetables in a variety of colors – from dark leafy greens to bright orange carrots, yellow peppers and red tomatoes. Typically, the more darkly colored the vegetable, the more dense its nutrient profile.
The best way to serve vegetables is raw, lightly sautéed, grilled or steamed. Boiled vegetables are not as nutrient dense.
Always wash vegetables to avoid dirt and pesticide residue. If you can’t afford organic vegetables, consider buying a vegetable wash. Vegetable washes can be found in the produce section of your supermarket, and are effective at removing pesticide residues.

If you are ready to lose weight, adding delicious, bulky vegetables is a great way to do it. As with any other diet, consult your doctor before embarking on a weight loss plan.

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