Anyone following a Low Calorie Diet should ensure to get sufficient quantities of the right kinds of vegetarian foods.
It is a falsehood that “the more you eat, the more you weigh.” There are certain foods and nutrients that are essential to any diet, and the lack of these can cause weight gain! It can also cause other trouble such as bad appearance, skin problems, fatigue, body odor, illness, and any other cosmetic or health difficulty you could imagine.
The following are some of the essential ingredients to any diet, and that includes weight-loss diets.
Fats and Oils
You may have seen ads promoting “fat free” products. This doesn’t mean that fat is bad. In fact, a lack of proper fats can even cause weight gain!
The important thing is to get the right kinds of fats. Look for raw, unprocessed vegetarian fats. Some examples of fats that have been known for their health benefits (and weight loss benefits) are raw virgin olive oil, the oils contained in raw nuts and seeds, the oils in raw avocados, coconut oil, and canola oil – to name a few.
Remember not to use oils or fats that have gone rancid or have been processed!
Fiber
Fiber is the part of your food which does not stay in your body put passes through. It is those little tiny strings in your food. A good example of fiber is those celery strings that get caught in your teeth. But a much finer form of fiber is found in other foods as well.
Fiber is found in vegetables, grains, nuts, seeds, fruits, etc. (If you are British, you call it “fibre!”)
Eating a sufficient quantity of fiber helps you avoid overeating, as you get “full” faster. If you don’t get enough fiber, your stomach may still feel somewhat empty even after you have had plenty of calories.
Fiber also helps the body digest food and push out the waste products that it doesn’t need. If you get constipated, it is likely that you have a lack of fiber. When the body can’t push out the waste products, it builds up toxins. These toxins make you ill, give you acne, give you body odor, make you gain weight, etc.
Protein:
- It is a natural hunger suppressor.
- It benefits the body’s metabolism (the rate at which food and calories are burned)
- It repairs and builds. It helps tissue to build and assists in healing. So, for example, if you want a good complexion, don’t try to live without protein!
Examples of vegetarian foods with protein:
- Beans (mixed with rice)
- Nuts
- Seeds
- Soy (this is also a bean but I mention it separately as there are so many products made from soy – tofu, soy milk, soy “chease,” meat alternatives from soy, etc.)
Fruits and Vegetables
Vegetables and fruits have a high fiber content and are low in calories. They fill the stomach easily, while giving energy, vitamins, and nutrients to the body – but they do not give an excess in calories. The energy they supply helps one to become more active and this aids in burning off excess weight.
They are full of vitamins which promote good appearance, well being, energy, and health.
Vitamin C is great for the immune system – the functions of the body which keep you from getting ill or assist you when you are ill. It helps to heal wounds and to keep the skin healthy. Vitamin C is a substance that your body can not manufacture. It needs to be consumed daily.
Vitamin C can be found in the following fruits and vegetables:
Apples
Orange
Lime
Peach
Kiwi
Blackberries
Cantaloupe
Watermelon
Lemon
Strawberry
Bananas
Grapes
Tomatoes
Broccoli
Artichoke
Asparagus
Avocado
Carrots
Lima Beans
Mushrooms
Onions
Kale
Potatoes
Spinach
Cucumber
Peas
Green Pepper
Squash – summer
Squash – winter
Cauliflower
Corn
Sweet potato
Vitamin A gives good vision, healthy skin, and healthy hair. It helps to maintain the tissues in your body (such as skin, teeth, bones, and eyes).
Vitamin A is found in the following vegetables:
Broccoli
carrots
Summer Squash
Green Pepper
Kale
Lettuce
Asparagus
Avocados
Squash
Tomatoes
Sweet potato
Peas
Vitamin A is contained in the following fruits:
Oranges
Blackberries
watermelons
Peaches
Kiwis
Cantaloupes.
And in the following nuts and seeds
Pecans
Pine nuts
Sunflower Seeds
Almonds
Pumpkin Seeds (Pepitas)
Chestnuts
Pistachios
Hazelnuts
Vitamin K helps the blood to clot (so you don’t bleed to death in an injury). It also helps with the health of your bones.
Vitamin K is found in the following vegetables:
Broccoli
Kale
Spinach
Dark Green Leafy Vegetables
It is found in the following nuts:
Pine Nuts (Pignolias)
Cashews
Chestnuts
Hazelnuts
Vitamin E helps repair the skin, helps new blood cells to grow, and is considered to be an anti-aging supplement.
Vitamin E is contained in the following vegetables and fruits:
Apples
Kiwi
Blackberries
Bananas
Green Leafy Vegetables
It is also contained in the following nuts and seeds:
Pine Nuts/Pignolias
Peanuts
Almonds
Sunflower Seeds
Brazil Nuts
The B Vitamins are a whole family of vitamins. They produce energy, help the body to grow, help create healthy skin and nerves, help to the body’s metabolism, help the body form hormones, help the immune system, and more.
Some fruits and vegetables with B vitamins are the following:
Artichoke
Bananas
Blackberries
Broccoli
Cantaloupe
Squash – summer
Squash – winter
Strawberry
Sweet potato
Carrots
Cauliflower
Corn
Kiwi
Lima Beans
Mushrooms
Onions
Green Pepper
Asparagus
Avocado
Kale
Orange
Peaches
Peas
Potatoes
Spinach
Tomatoes
Watermelon
The following nuts and seeds contain B Vitamins:
Almonds
Brazil Nuts
Cashews
Chestnuts
Filberts/Hazelnuts
Macadamias
Peanuts
Pecans
Pine Nuts/Pignolias
Pistachios
Pumpkin Seeds
Sunflower Seeds
Walnuts
Summary
What should you do now? Find some great Vegetarian Recipes. Start creating. Don’t stick to just the same vegetables or fruits every day – get a good variety so that your body gets all the nutrients it needs.
Your long term health, your appearance, and your happiness can be greatly benefited by getting sufficient quantities of these foods.
Good luck to you!
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