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Vegetarians must be thin? Break the weight loss eating ring blind zone
"Vegetarian diets are not necessarily high in calories, so you can eat them without gaining weight. However, this is a misconception. A vegetarian diet can actually lead to malnutrition and anemia if not properly balanced. Over time, the body may suffer from severe nutritional deficiencies. To achieve effective weight loss, it's important to adjust your diet structure and combine it with appropriate exercise."
**Blind Spot 1: Believing All Vegetables Are Equal**
For vegetarians, the nutritional value of vegetables is crucial. They provide essential nutrients such as vitamin C, carotene, iron, calcium, folic acid, and vitamin B2. Therefore, it's important to choose a variety of vegetables rich in these nutrients. Green leafy vegetables like kale, broccoli, leeks, spinach, small rapeseed, and sage are excellent choices. For increased protein intake, mushrooms and legumes like edamame, fresh peas, and various types of mushrooms are great options. Relying only on low-calorie vegetables like cucumbers, tomatoes, watermelon, and bitter melon may not provide enough nutrients.
**Blind Spot 2: Thinking “Soy Oil†Is Healthier Than Animal Oil**
Many vegetarians believe that any food without animal ingredients is healthy. However, many processed plant-based foods are made from refined grains and oils, which lack fiber and are often loaded with sugar, salt, or oil. These products are far from being nutritious. Some even use “vegetable cream†as a marketing tool, but in reality, certain vegetable oils, especially hydrogenated ones, can be worse for heart health than animal fats. These oils contain trans fatty acids, which increase the risk of cardiovascular diseases, diabetes, and even harm brain function.
**Blind Spot 3: Thinking Vegetables Must Be Eaten Raw**
Some vegetarians believe that raw vegetables are the only healthy option, leading them to avoid cooked dishes and prefer salads. However, many nutrients in vegetables are better absorbed when cooked. Heat breaks down cell walls, improving nutrient absorption. For example, vitamins K, carotene, and lycopene are more easily absorbed after cooking. Vitamin K is essential for bone health, while carotene is a precursor to vitamin A, playing a key role in antioxidant protection and cancer prevention.
**Blind Spot 4: Not Controlling Oil and Sugar in Cooking**
Even though oils and sugars come from plants, they are still present in vegetarian meals. Many people add excessive amounts of oil, sugar, and salt to enhance flavor, which can lead to overeating. Fried snacks, fried rice, deep-fried vegetables, sugary drinks, and salty seasonings all contribute to excess energy intake. This can cause weight gain and increase blood lipid levels. It’s important to remember that whether it's vegetable oil or animal fat, too much of either can lead to obesity and other health issues.
**Blind Spot 5: Eating Too Much Fruit Without Reducing Staple Foods**
Many vegetarians enjoy eating a lot of fruit, believing it to be healthy. However, fruits contain around 8% sugar, and eating more than half a catty (about 250 grams) can add significant calories. To maintain energy balance, it's important to reduce staple foods accordingly. Similarly, drinking extra milk or yogurt, or adding cheese to meals, can also increase calorie intake. This can prevent weight loss and even lead to weight gain over time.
**Blind Spot 6: Neglecting Protein Sources**
Vegetarians need to ensure they get enough protein, calcium, and vitamins like B12 and D from sources like dairy, tofu, beans, and fortified foods. Vegans, in particular, must rely on plant-based proteins and calcium-rich foods like tofu and legumes. Many people start a vegetarian diet by focusing on fruits and vegetables but overlook the importance of adequate protein intake. A well-planned vegetarian diet should support overall health and nutrition, not just weight loss.