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Vegetarians must be thin? Break the weight loss eating ring blind zone
"Vegetarian diets are not inherently high in calories, so you can eat them without gaining weight. However, this doesn't mean that a vegan or vegetarian lifestyle is automatically healthy. In fact, it's one of the most common ways people end up with malnutrition and anemia. Over time, your body may suffer from severe nutritional deficiencies. To achieve the best results, adjust your diet structure and combine it with proper exercise."
**Blind Spot 1: Thinking all vegetables are equally good**
For vegetarians, the nutritional value of vegetables is crucial. They not only provide vitamin C and carotene but also contribute to 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, mustard greens, and sage are excellent choices. For more protein, mushrooms and legumes such as mushrooms, edamame, and fresh peas are great options. However, if you only eat a few so-called "slimming vegetables" like cucumber, tomato, watermelon, and bitter gourd, you might miss out on essential nutrients.
**Blind Spot 2: Believing “soy oil†is healthier than animal oil**
Many vegetarians assume that any food without animal ingredients is automatically nutritious. However, many processed plant-based foods are made from refined grains, white flour, and often contain excessive amounts of oil, sugar, or salt. These products are far from being healthy alternatives.
Some products even promote “vegetable cream†as a healthy option, but in reality, these oils can be worse for your blood lipids than animal fats. Studies have shown that hydrogenated vegetable oils introduce trans fatty acids, which increase the risk of heart disease, diabetes, and brain damage.
**Blind Spot 3: Believing vegetarian food must be raw**
Some vegetarians believe that eating only raw vegetables is the healthiest way. While raw vegetables have their benefits, many nutrients require cooking to be absorbed effectively. For example, vitamins K, carotene, and lycopene are better absorbed when cooked.
Cooking breaks down cell walls, improving nutrient absorption. 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 oil and sugar come from plants, they are still high in calories. Vegetarian dishes often use more oil and sugar to enhance flavor, leading to excess calorie intake. Fried vegetables, sugary drinks, and heavily seasoned meals can add unnecessary fat and sugar, increasing the risk of obesity and other health issues.
**Blind Spot 5: Eating too much fruit without reducing staple foods**
Many vegetarians love fruits and eat large amounts, thinking it’s healthy. However, fruits are high in natural sugars—over 8% in some cases. Eating more than half a catty (about 250 grams) of fruit without adjusting other meals can lead to excess calorie intake. This can prevent weight loss and even cause weight gain over time.
Drinking extra milk, yogurt, or adding cheese powder to meals can also increase calorie consumption, making it harder to maintain a balanced diet.
**Blind Spot 6: Neglecting protein sources**
Many vegetarians focus on fruits and vegetables but forget to include enough protein. Milk, beans, and soy products are important sources of protein and other essential nutrients. Vegans, in particular, need to ensure they get enough calcium from tofu and protein from legumes and whole grains.
A well-planned vegetarian diet should not only avoid animal products but also ensure adequate nutrition. Pay attention to your protein, vitamins, and minerals to stay healthy and achieve your goals.