Eating Fresh Fruits And Vegetables Can Help You Lose Weight

Weight loss seems to be all the rage. Almost every magazine cover claims to promise some new secret you've never heard of before that can help you to lose weight. Supposed miracle diets are a dime a dozen, and it's easy to get lost in the weight loss craze. Crash dieting can be awfully tempting, and some diets may just work, too, at least for a few weeks.

Unfortunately, crash diets always ultimately fail, either because they are harmful to your health or because they require more will power than most people actually have. Usually, they require people to eat a small amount of calories and to restrict or eliminate certain foods from their diet. Other crash diets require taking dangerous weight loss pills or supplements.

A better alternative to crash dieting is the old tried-and-true method of simply eating a healthy diet. Nutrition experts might occasionally change their minds about how much we need of various nutrients, but they universally agree on the virtues of eating a diet rich in fresh fruits and vegetables.

Don't underestimate the value of fresh fruits and vegetables. They are tremendously good for your body, and they provide many of the nutrients that you need in order to stay alive. Eating them gives you energy, makes you feel good, and can also help you to lose weight. There's no real disadvantage.

Fruits and vegetables are a valuable source of fiber, which you need to keep your digestive tract functioning properly. A certain type of fiber also makes it possible for your body to absorb vitamins. Fiber helps keep your entire body functioning normally.

Fruits and vegetables also offer you an impressive number of vitamins and antioxidants. Vitamins are the basic essentials that your body needs on a daily basis. They do things like help your body fight off infections, assist with blood flow and bone growth. Some fruits and vegetables also contain minerals, such as calcium, which are also extremely valuable.

But how do these things help with weight loss? The answer to that question is a little bit complicated. We don't fully understand all of the connections. We do know that a body that has all of the nutrients that it needs is much healthier and able to respond better to exercise. If you do not get enough nutrients, your body may hold onto its extra weight because you may seem to be a starvation state. If your body seems to be starving, it may try to maintain its fat stores, no matter how badly you are trying to get rid of them.

Also, fruits and vegetables can fill up your stomach without filling you up with calories. With a few exceptions, most fruits and vegetables contain almost no calories. The exceptions are the starchy vegetables, such as corn, potatoes and winter squash, and the fatty avocado.

Although weight loss can be a difficult and involved process, you can make it a little easier for yourself by relying heavily on fruits and vegetables. When you do this and maintain an exercise program, you will likely begin losing weight.

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Gluten Free Vegetarian Diet

Who needs it?

Gluten is a protein composite that can be found in wheat and related grains, like barley and rye. It doesn't dissolve when placed in water, adds texture to baked products and is used as a thickener, flavor enhancer and binder. Can be found in many staple foods. Gluten alone is not bad for your health. Nevertheless, there are people who have difficulties digesting gluten or develop gluten sensitivity so they must avoid it. For those that suffer from an inherited digestive disorder called celiac or for those with gluten intolerance, the available treatment at this time is a strict gluten-free vegetarian diet.

Nature offers help

In a gluten-free vegetarian diet you have to avoid wheat, oats, rye, barley, and all derived ingredients. Everything from pasta sauce to baked beans must be eliminated. Vegetarians who suffer from gluten sensitivity or from celiac disease have many difficulties when searching for food because most restaurants and stores don't prepare or keep gluten-free natural foods. It is good to know that there are many naturally gluten-free foods including:

• Amaranth
• Arrowroot
• Bean Flours
• Buckwheat
• Corn
• Mesquite flour
• Millet and Millet flour
• Nut flours (almond, hazelnut)
• Potato, potato flour, potato starch
• Pulse flours (beans, lentils, chickpeas)
• Quinoa
• Rice
• Sorghum
• Soy
• Tapioca
• Teff

This is a large variety of foods and definitely ensures that you get all the key nutrients even when you follow a gluten-free vegetarian diet: Calcium (spinach, kale, collard), Zinc (teff, quinoa, amaranth), Iron (sunflower, pumpkin, sesame), Vitamin B12 (non dairy beverages, soy milk), Vitamin D (almond milk, rice milk), protein (nuts, soybeans, tofu). There is a growing number of gluten-free products and flours, snack foods, hot and cold cereals, crackers, soups, sauces and pastas that can be found in health food stores and online, too. Apart from the above we must not forget pulses. It's an extremely important category.

The role of pulses in a gluten free vegetarian diet

Pulses are also known as legumes and contain very low amounts of fat. They include dry peas, dry beans, lentils and chickpeas. Peas or fresh green beans are not a part of this category because they have a much higher fat content. The benefits of legumes in a gluten-free vegetarian diet are many: rich in protein and complex carbohydrates, low in fat and sodium which is good for your heart, rich in a variety of vitamins and minerals. They are a good source of plant protein, very high in soluble and also insoluble fiber, have a low glycemic index and are high in potassium. Pulses are free of trans-fats and cholesterol, rich in folate they prevent blood clots and heart attack, provide us with zinc, calcium, magnesium and iron. They also are good for the environment in the sense that they take less energy to grow than other crops and produce fewer greenhouse gases. Legumes are very versatile. We can include them in main dishes, salads, appetizers, baked products, desserts, soups. Another major advantage is the fact they are readily available and low-cost. Considering the above it is very important to incorporate pulses in our gluten-free vegetarian diet.

Legumes and strategy

A good idea is to eat pulses every day. If you don't eat them daily, add them gradually, slowly in order to control bloating and gas. When you incorporate legumes in a gluten-free vegetarian diet keep in mind some tips:

- make list of safe, gluten-free foods: beans, seeds, nuts, fruits, rice

- drink fluids, mainly water

- eat loads of protein with each meal

- try a vegetarian omega 3 supplement from algae

- ask your friends and family to support you

- Maintain a positive attitude

- Consult your physician to ensure that your gluten-free meals include enough nutrients.

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How to Lose Weight in 2 Weeks With a Vegetarian Diet

How to lose weight in 2 weeks can be a daunting objective if you do not have a solid and well-planned course of action. The success of any endeavor starts with a good plan. Your plan should have an objective, a method to achieve it and a specific timetable. In this case, your objective is how to lose weight in 2 weeks. Your timetable is two weeks. In addition, your method can be the following:

Vegetarian diet

If you want to succeed in your goal, then you have to eat a vegetarian diet with low fat and carbohydrate intake. Fat comes from dairy products, fat meat and trans unsaturated fats, which not only add to a person's weight, but also increase his/her propensity for cardiovascular conditions.

How to lose weight in 2 weeks means eating a serving of one-half to one third cup of vegetables each meal. Eggplant is one of the vegetables with the least caloric content. You can cook an eggplant dish with egg white. You can also include asparagus, cabbage, broccoli, carrots, turnips, and squash. These vegetables have very low calories, ranging from 5 to 55 calories only.

You can include fruits to add variety to your food. Slices of orange, melon, papaya, and peach are good breakfast foods. Cranberry and grapefruit juices are ideal for snacks. These are delicious juices with the least amount of calories.

Nothing after six

This is a good practice if you want to know to how to lose weight in 2 weeks. Eating nothing after six in the evening, except water, ensures that you do not gain more calories while your body is at rest. Calories gained in the evening that are not burned off will proceed to the body tissues and will be stored as triglyceride, the storage form of fat. "Nothing after six" is a proven reliable way on how to lose weight in 2 weeks.

Daily jogging

You have to couple your vegetarian diet exercise if you want to succeed in your goal. Jogging is a good exercise to shed off excess weight. In addition, this excellent cardio exercise lessens the risk of cardiovascular diseases. You should jog for at least 30 minutes or more. This would increase blood circulation, promote better respiration and help in proper metabolism. Your muscle tone, muscular endurance and strength are developed, too. The exercise will burn off calories and reduce weight in the process.

How to lose weight in 2 weeks with a vegetarian diet is possible with the above-mentioned regimen. You can succeed if you put your heart and mind into this regimen.

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To your health,

Robert

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The Vegetarian Weight Loss Diet - How To Do It Right

Vegetarianism has long been considered an effective way to lose weight, and for good reason. In a nutshell, vegetables have fewer calories, less fat, and more nutrients compared to processed meats. Celebrities who went vegetarian showed dramatic weight loss, and those who tried it for even a few days felt generally healthier.

But as with any weight loss plan, a vegetarian weight loss diet has its risks and benefits. Before trading that steak for a salad, it's important to know the pros and cons. Here's a quick guide to help you out.

Weight loss benefits

Several studies have shown that vegetarians are far less likely to become obese than meat eaters. In Western countries, vegetarians have lower blood cholesterol and body mass index (BMI). But people on a vegetarian weight loss diet enjoy several other health benefits. They have a lower risk of heart disease, diabetes, cancer, and other conditions linked to excess weight. A study of Seventh Day Adventists, a religious group that practices vegetarianism, shows that members had half as much risk of high blood pressure, rheumatoid arthritis, and various cancers.

How it works

So why are vegetables so effective for weight loss? It's mostly because meat and animal products contain fewer preservatives, calories and saturated fats--the primary causes of unhealthy weight gain. On the other hand, fruits and vegetables contain antioxidants, which eliminate the free radicals that cause cell death and lead to disease. They are also rich in fiber and juice, which makes them more filling. A vegetarian weight loss diet doesn't require you to starve yourself--you can eat normal servings and still get fewer calories than you would from a meat-based meal.

Some risks

Of course, vegetables can't provide you with everything you need. One of the main concerns about the vegetarian weight loss diet is that there aren't enough sources of protein. Most vegetarians get their protein from beans, tofu and legumes. But while these are excellent food sources, their protein content is not as easily absorbed by the body as those that come from meat. If you're combining your vegetarian weight loss diet with an exercise regimen (which you should), consider taking protein supplements or consuming more vegetable proteins.

Types of vegetarianism

You don't have to give up all animal foods to enjoy the benefits of a vegetarian weight loss diet. In fact, if you have certain health problems, your doctor may recommend some modifications. Vegetarianism is divided into several subtypes depending on which foods are restricted. Some of the most common are the following:

Semi-vegetarian: A semi-vegetarian weight loss diet rules out all red meat such as beef, pork, and lamb, but allows fish and poultry. Dairy products are also included.

Pesco-vegetarian: This diet prohibits all animal products, except fish and seafood. Some also allow eggs and dairy, although it's more often a personal choice.

Lacto-vegetarian: Meat, poultry and eggs are prohibited; the only animal products allowed are milk and dairy.

Lacto-ovo vegetarian: This is the most common type of vegetarian weight loss diet. It only prohibits animal meats, but allows by-products such as animal oils, milk, eggs, and dairy.

Vegan: Described as "pure" vegetarianism, vegan diets prohibit all animal products. Vegans are not so much health buffs as they are animal rights advocates. As such, they also stay away from non-food products such as leather and fur.
Read labels
Just because you're a vegetarian doesn't mean you're consuming less fat. The way you prepare your vegetables greatly affects their nutritional value. What good is a low-fat vegetable salad if you slather it with a creamy dressing? To get the most out of your vegetarian diet, you still need to read the labels and watch your fat intake.

Watch your iron

Plant-based iron is different from animal iron. The former is less easily absorbed by the body, so vegetarians are usually prone to anemia. To increase iron absorption, combine iron-rich foods such as nuts, beans and legumes with vitamin C-rich ones like oranges, strawberries and tomatoes. The recommended dietary allowance (RDA) for iron is 12 to 15 mg daily. The same goes for calcium: you can compensate for the lack of dairy-based calcium by eating fortified cereals, eggs, milk, and cheese.

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What If You Switch to a Vegetarian Diet Lose Weight Program

Based on research, people who generally follow a vegetarian diet lose weight program eat lesser calories and fats according to meat eaters. They also have lower body weights as compared to their non-vegan counterparts. Why wouldn't they, when almost all they eat are fruits and vegetables which have fewer calories? That just totally makes sense.

But did you know that getting a vegan diet doesn't really guarantee you to lose weight? Why? It's because you can also pick food choices that contribute to weight gain. You may take large amounts of high fat or high caloric foods without any nutritional value at all. Therefore, vegetarian diet lose weight programs need careful planning of meals to make sure people get balanced nutrition.

If you plan to have a vegetarian diet lose weight program, first thing you need to do is to measure your waist. Take a baseline record of your weight and waist line measurements. This way, you can keep track of your weight loss.

The next thing to consider in the vegetarian diet lose weight program is to choose foods that are low in fat, and provides you with all the nutrients you need. Choose unsaturated fats like vegetable oil and olive oil instead of palm oils.

If you want to completely have plant-based diet without fish, eggs, and dairy products, don't forget to include nuts, legumes, beans, and other protein-rich vegetables in your diet. Combine these with oats, rice, corn, wheat, and barley, so you get all amino acids you need.

But if you opt for a semi-vegan diet (which means you will still eat eggs and dairy products), that would be better. You won't have to worry much about your protein needs. Just make sure you don't eat eggs everyday. Have a variety of protein sources for your vegetarian diet lose weight program.

Another thing is to reduce the carbohydrates in your diet by changing the kind of sources you take. Whole grain cereals and whole grain breads are perfect for you, rather than eating white bread. Also take brown rice instead of white ones, since the former have more protein content. Salads are also a great option for you. Just check out the dressing you pour on them. Raw fruit and vegetables are also a great idea for our carbohydrate needs.

One thing you must never forget in your vegetarian diet lose weight program is to drink lots of water. Hydration keeps your cells healthy, and you are also able to flush out toxins from your body. It also increases the rate of your metabolism, since all your body cells only function at their best when properly hydrated.

Now if you are still unsure about this diet, you can check with your nutritionist and dietician for other options to lose weight.

With all these tips, you can surely make the best out of your vegetarian diet lose weight program, and see the difference in your weight. Combined with regular exercise and stress management, you are on your way to a healthier, fit body.

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Vegan - Vegetarian Diet Helps You Lose Weight

Can vegetarian diet help you lose weight?

Like many other diets out there, there's no promise that a certain diet will help get your weight down 100%, vegetarian diet is no exception. Why did I say that? Isn't plant-based diet a commonly last resort for people to lose fat after they've failed in other dieting attempts?

I lost weight successfully with eating a vegetarian diet. But I'm telling you that it all depends on what sort of plant foods you're dwelling in. Done right, you get the shape you want. Done wrong, you grow bigger in size.

A meat-free diet melts fat only provided you cut down on your processed vegetarian food intake, or cut back on your toxin-laden meat consumption if you're still not 100% meat-free yet.

Usually those prepackaged foods are infused with sodium, sugar and bad saturated fat, and processed with lots of artificial chemical additives (can you remember those funny names on the label?), so eating too much of them impedes your blood circulation and causes sluggish metabolism, which then results in weight gain.

That's why a "processed vegetarian" can't lose weight easily and gain weight instead. Have you seen an overweight vegetarian yet? When you do see any, check with them what they eat, I'm willing to bet more of their food consumption comes from processed food.

If you're not fully meat-free yet, you're going to become even worse due to the toxins generated by terrified animals at the time they got slaughtered. Do you realize how bad you look on the face when you feel frightened or traumatized? That's the effect of toxins. Animals behave likewise.

Ingesting those toxins will have some trapped in your fat tissues if your body can't fully purge them out. That explains why a Standard American Diet (S.A.D.) loaded with meat has created so many obese.

So, a plant-based diet does help you lose weight when you eat right. Fruits, vegetables, wholegrains, nuts and seeds, legumes, seaweed etc - these are what you should eat more, if not in all.

I understand that it's difficult to stick to a vegetarian diet with all the whole natural foods as the staple ingredients unless you're working in the comfort of your own home. So, do your best to reduce your unhealthy food consumption to as minimal as possible. Don't try to do it over few days. Make the changes gradually and progress step by step until you totally grow sick of processed food. The key is, make the changes naturally.

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Losing Weight on a Vegetarian Diet

There are so many ways to skin a cat. It's not like swaddling a baby. There is really only one way to correctly swaddle a baby - if you want to make comfy, snuggly, and safe for the babe. Unlike swaddling a baby, but much like skinning a cat; there are a ton of ways to lose weight.

In theory, all you need do is eat less calories than it takes to maintain your body, and viola - you lose weight. Your maintenance calorie need is 2250. You eat 2000. Your body takes the other 250 from your fat cells. The longer you stay at 2000 calories, the more your body takes from your fat cells.

You lose weight - so beautiful...

Yet, if it were truly that easy, then there wouldn't be a whole cottage industry of late night infomercials, diet pills, and diet plans. So, it's not easy, but it's not that complex either. It's fairly straightforward.

Your body is remarkably ingenious. It wants to survive. It wants you to survive. Like a bear in hibernation, it values a nice layer of fat. My mom used to say that so long as we had an extra bag of rice at home, we'd never starve.

That belly gut is your body's extra bag of rice.

So, to get rid of that belly gut, you have to convince your body that you no longer need that extra bag of rice. You have to convince your body that you will not have to endure a harsh winter of no food, no crops, no harvest, blah, blah, blah.

The most straightforward way would be eat several meals a day. Having a constant stream of nutrients coming into your body will most likely convince your body that it no longer needs to hoard fat. Combined with a fat burning program, like HIIT or boxing, you begin your journey to losing weight.

Which brings us to the question of what to eat during those several meals a day. There are the high protein/low fat, high carb/low fat, high fat/low carb, or my favorite - high protein, higher carb, and ridiculously high fat diets (just kidding).

There is the caveman's diet, the gladiator's diet, kung fu panda's diet, diets named after a city, diets named after a guy, and diets named after a diet.

And then there is the vegetarian diet, the vegan diet, the lactovegetarian diet, and the "what is this - rabbit food - diet."
So, which is best?

I would contend that all can work, and certainly each have its endorsers and testimonials for success.

But the one that I think really merits further consideration is a vegetarian diets.

I think most of us, even a carnivore like myself, is only about 15 to 20% away from a vegetarian. So far today, I have had a handful of fresh peanuts, 2 bananas, an apple, 2 honey oat toast with organic strawberry spread and cream cheese, organic granola bar, pint of fat free milk, and about 4 oz of roast chicken. Oh yes, I have drank about a liter and half of water. I'll probably have a plate of spaghetti with marinara for dinner, mixed green salad and more water.

Cut out the chicken and it's pretty much a vegetarian diet. I think if most looked at their daily diet, the same kind of conclusion can be drawn.

And really, a diet of fresh fruit, veggies, grains, and nuts just reeks of health. And what's healthy, done in moderation, can only be a good for either weight loss or weight maintenance.

And the 2 knocks against vegetarian diets are really irrelevant misconceptions. You can get plenty of protein, including essential amino acids, in this diet. As for a filling meal - try a plate of pasta with roast garlic and olive oil. With a refreshing glass of Pinot Grigio, you will have a satisfying dinner. And it takes about 20 minutes to make, tops.

The challenge with a vegetarian diet is watching the fats and total caloric intake. Nuts have got decent levels of fat in it. Tofu can be loaded with fat. And Soy products have some controversy to them. Plus, a bad offender are the juices and smoothies that claim to have XXX equivalent serving of fruit and/or veggies in it - just loaded with calories.

That said, eating 5 or 6 small meals through the day, be it with vegetarian based or meat based, you keep your body happy and satisfied.

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