The vegetarian diet can help us lose weight and keep fit: let's see how to follow a balanced vegetarian diet that helps us control weight and not make mistakes that can make us fat.

Vegetarian diet: what it is and how it can make you lose weight

The vegetarian diet is a diet that excludes meat, fish and foods that contain them; the vegetarian lacto-ovo apple includes eggs, milk and derivatives whereas the exclusively vegetarian - or vegan - diet excludes all foods of animal origin, including honey.

A person can decide to change their diet and decide to switch to a vegetarian or vegan diet for ethical reasons or to follow a healthier lifestyle.

Vegetarian and vegan diets seem to have a positive impact on health because following a diet that reduces or eliminates foods of animal origin, increases the intake of fruit and vegetables and decreases the intake of fat, especially cholesterol: if properly conducted, the vegetarian or vegan diet could prevent the onset of chronic degenerative diseases related to excessive consumption of proteins, fats, cholesterol and a reduced fruit and vegetable intake.

If the vegetarian or vegan diet is followed correctly, it can also lead to a reduction in the body mass index, thanks to the reduced intake of fat and the greater fiber intake.

How to lose weight with a vegetarian diet

To lose weight with a vegetarian or vegan diet it is necessary that the diet be balanced: often, in fact, those who decide to exclude meat and fish from their diet make the mistake of exceeding in the consumption of pasta and bread, eggs and cheese, with subsequent weight gain; those who instead switch to a vegan diet can excessively increase the intake of carbohydrates at the expense of proteins, and this could also lead to weight gain.

To lose weight with a vegetarian or vegan diet it is therefore important that the intake of proteins, carbohydrates and fats is balanced and does not exceed the intake of carbohydrates and fats.

Proteins should represent about 15% of the daily energy intake and the best source of vegetable proteins are legumes, among which we recall beans, chickpeas, lentils and broad beans; in the vegetarian and especially vegan diet it may be appropriate to increase the recommended protein intake by 5-10% and to associate pulses with whole grains to improve the pool of amino acids taken. As far as soya is concerned, it is better not to exceed consumption and prefer fermented foods such as yogurt, excellent for breakfast or as a snack, and tempeh, perfect for replacing meat for lunch or dinner.

As far as carbohydrates are concerned, cereals are better to choose whole grains, as they provide a greater amount of fiber and protein, increasing the sense of satiety and consequently favoring weight control; let's not forget then to limit the consumption of sugar and to eat at least five portions of fruit and vegetables every day to guarantee the right need for fiber, vitamins and minerals, but also to increase the body's fluid intake and feel fuller long.

Finally, as far as fats are concerned, those who follow a vegetarian diet should limit the consumption of eggs once or twice a week and eat cheese that is not more than once a week: for all, the advice is to prefer extra virgin olive oil to butter, margarine or saturated vegetable oils such as coconut and palm oil and to reduce or eliminate processed and packaged food altogether.