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How Vegetarian Diet Help You to Lose Weight

Updated on September 10, 2012

Vegetables are the heart of vegetarian diet with endless flavors and textures. If you prepare and cook them carefully then you can enjoy at their best and they also retain their nutritional value. Okay so when it comes to vegetarian diet people think it is boring and taste-less but what you are unaware is that it can be healthy as long as it contain protein, fat, carbohydrate and vitamins. You can make it a balanced diet. The most of the vegetarian dishes are made of fresh vegetables, lentil soup whole wheat pasta, quinoa , tapioca, brown or white rice for example also have the advantage of being low fat, high in complex carbohydrate and high in fiber.


Vegetarian Foods helps you to Lose Weight

If you are considering, switching to vegetarian foods to lose weight, here are some suggestions:

If you have a habit to eat meat, poultry or fish daily for lunch and dinner, limit such choices to one meal per day and then cut back further.

Eat more beans and less ground beef in a chili recipe. Layer lasagna with a fresh vegetables or ricotta cheese instead of meat.

When you do want to eat meat, poultry or fish, use it just to flavor your dishes such as rice and whole wheat pasta entries.

Apply the same rule to a vegetarian diet as to any other diet plan like variety, moderation and balance diet.

Eat more buckwheat which is nutty flavor and crunchy texture and makes perfect vegetarian side dishes or main entries.

Use more quinoa grains which are very rich in iron, crunchy and has a light nutty flavor. Try this in a pudding, stews, soup or as a hot cereal.

Boost the flavor of grains by cooking them in wine, vegetable stock, tomato sauce or with herbs and spices.

Dried peas and beans provide protein, Vitamin B, calcium, iron, zinc and fiber. Res lentils are one of the quickest to prepare, requiring no soaking and less than 20 minutes of cooking time. Others like black eyed peas and black, fava, lima, navy and pinto beans, need several hours of soaking time before they can be cooked.

Reduce the chance that beans will cause gas and bloating by draining off the water they were soaked in. Cook beans in fresh water.

Vegetarian Meal Plan

Here is what you should include in your vegetarian diet daily:

Four or more servings of vegetables.

Three or more servings of fruits.

Six or more servings of wholegrain like bread, rice, cereal and pasta.

Two or more servings of nuts, tofu, and legumes.

Up to three servings of low fat dairy foods.

Main course, Wheat Tortilla, steamed rice and lightly cooked vegetables.

Vegetarian Plate
Vegetarian Plate | Source

Vegetarian Recipes

Here are three vegetarian recipes that will tickle your taste buds and make you happy and healthy!

Healthy Spinach Salad:-1,1-2 cups spinach leaves, 8-10 baby onions,2 tbs. flax-seed oil,1/2 cup nonfat yogurt. Add all the ingredients and toss in a pan to coat with oil. Stir in yogurt while the spinach is still warm. Eat hot or cold. Only 50 calories per serving!With this recipe, you’ll get: protein, calcium, vitamin c, manganese, iron, vitamin B12, vitamin A, selenium, magnesium, phosphorus, potassium, beta carotene, vitamin K.

Spinach, Mushroom & Broccoli Salad:-6 cups spinach leaves, 1 pack frozen broccoli,10-12 small mushrooms,Juice of 1 lemon, 1 spoon of flax-seed oil and balsamic vinegarWash and dry spinach, Slice mushrooms thickly and saute in pan for 5 minutes add broccoli, sauteing 2 more minutes .Now add spinach, vinegar, flax-seed oil and spritz with squeezed lemon. Only 40 calories per serving! With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium.

Tofu and Egg Salad:-4oz. firm tofu drained,1/4 tsp. minced onion,1 1/2 tsp. sesame seed butter, 1/2 tsp mustard, 1/2 tsp olive oil, 1 dill pickle chopped1/4 tsp turmeric, pinch basil and celery seed. Crumble tofu into small pieces with a fork.Combine with other ingredients. Spread over your wheat bread or wheat pitta bread. Makes 1 cup spread enough for 2 sandwiches.Tofu made with soybeans and rich in protein and minerals and also cholesterol free and good substitute. olive oil is mono-saturated fat and good for heart.

Finally, a hidden advantage of vegetables are to eat healthy food and actually start thinking about more, what you eat and their nutritional value including such things like intake of salt, sugar and re-find foods etc. As a result, in long term, you can develop healthier eating habit and healthy life style.


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    • urmilashukla23 profile image

      Urmila 5 years ago from Rancho Cucamonga,CA, USA

      Have you tried Indian food with curry spices in it? So tasty and healthy.

      Thank you for visiting and voting this up and useful.

    • alocsin profile image

      alocsin 5 years ago from Orange County, CA

      These sound yummy enough to try out. I also think that Est Indian vegetarian food is quite delicious because of all the unusual spices. Voting this Up and Useful.