Weight Loss Defining the “D” Word

It may come as a complete surprise to some people, but vegetarians and vegans do occasionally face their share of weight problems. Although not generally gaining weight to the level of obesity, there are health risks that come with most significant weight gains.

Contrary to popular belief, vegetarians and vegans find themselves needing to implement a regimented weight loss plan, however the word "diet" doesn't have to be a dirty word.

It is a present day myth that starches cause weight gain. In actuality, they fill the body with much-needed fiber, and far fewer calories than many other foods. Starches like white potatoes, squash, corn, and long grain brown rice all help to maintain a controlled level of insulin, and keep one feeling satisfied. This helps squelch the unhealthy habit of overeating. And since glucose is the body's primary fuel, starches provide most of the body's energy.

In the United States, the consumption of convenience foods has significantly contributed to the level of obesity. This increasing trend is due in part to the lifestyles most Americans choose. The "don't stop 'til you drop" motto has been adopted by so many families that it has become a rarity in this country to see a family sit down together and enjoy a home cooked evening meal. The family meal has been replaced by fast food, and fast food takes its toll on the body, as it is made primarily with extremely high levels of fat and sodium.

To lose weight, one must combine a sensible exercise plan, such as jogging, walking, or bicycling, with a variety of foods with low caloric concentration. In addition to the starches to curb hunger pangs, those vegetables with low concentration may be eaten without restraint. Vegetables in the green and yellow group tend to be the best choices for low caloric concentration. Carrots, wax beans, broccoli, asparagus, lettuce, zucchini and onions are all good healthy choices.

Taking a look at a weight loss plan also involves ensuring that the proper nutrients are included. Although weight loss is necessary in implementing a healthy lifestyle, to do so at the risk of losing out on nutritional value seems pointless-almost like trading one peril for another.

Ask any patron in an upscale restaurant what nutrition is, and the answers will surprise you. It will undoubtedly become obvious that many of them don't actually know how to define the term.

Our bodies need food. Without eating and drinking we will die. Nutrition is essentially how the body uses that food. And certain nutrients contribute to its healthful maintenance and function.

For example bodies lacking in calcium may suffer from lack of bone density. Their bones may become brittle and break easily. A lack of Vitamin C could result in bleeding gums.

There are two basic kinds of nutrients. Macronutrients include protein, carbohydrates, water and fat. Micronutrients are vitamins and minerals. The amount of each of these types of nutrients required on a daily basis varies drastically. Our bodies require far more macronutrients than micronutrients. Macronutrients are measured in grams, or converted to ounces, and micronutrients are measured in milligrams and micrograms. The RDA (Recommended Dietary Allowance) for these two kinds of nutrients varies by gender, age and size.

Is it possible to lose weight successfully, and still nourish our bodies with both kinds of nutrients? It is. And it's a great deal simpler than you may think.

People eating vegetarian and vegan diets have already implemented the necessary dietary additions to supply their bodies with protein, fats and calcium. While conventional dieters tend to rely on meats, eggs and dairy products for these nutrients, vegetarians and vegans have acquired these nutrients from sources like beans, nuts and vegetables. And some of these sources, when not eaten in moderation, can in fact result in unwanted weight gain.

Calories can be the culprit when vegans and vegetarians find they have put on extra pounds. We need calories for energy and to live healthy lives, however there is a bit of a science to discerning how this is best accomplished. It is all too common to fail to match the number of calories taken in with the amount of energy expended. In simpler terms: move more or eat less!

The United States Department of Agriculture along with the United States Department of Health and Human Services has issued a list of suggestions for maintaining optimum health:

1. Eat a Variety of Foods-It is simple to adhere to the suggested food pyramid of 6-11 servings of grains, 3-5 servings of vegetables, 2-4 servings of fruit, 2-3 servings of milk products, and 2-3 servings of meat per day. Vegetarian and vegan diets simply substitute soy products for the milk products, and rely on beans, legumes, and nuts to supply the protein in place of the meat.
   
   
2. Note: This one is key for weight loss! Balance Your Intake of Food with Physical Activity to maintain or improve your body weight.
   
   
3. Choose Plenty of Grains, Vegetables, and Fruits
   
   
4. Choose Foods Low in Fat, Saturated Fat, and Cholesterol-30% is the recommended amount of fat intake-10% is the maximum for saturated fat.
   
   
5. Choose a Diet Moderate in Sugars-especially added sugars like corn syrup and fructose.
   
   
6. Choose a Diet Moderate in Salt and Sodium-although sodium is an essential nutrient, reducing its intake can help lower weight, because sodium attracts and retains water.
   
   
7. Drink Alcoholic Beverages Moderately, or Not at All

Utilizing these guidelines is by far the simplest way to safely lose weight. As trite as it may sound, there have been no natural and healthful breakthroughs in diet and weight loss yielding better results.

The following hints may be beneficial to vegetarians and vegans in jumpstarting a weight loss routine:

1. Limit the amount of vegetable oils in preparing food.
   
   
2. Limit nuts and seeds, and rely more on beans and legumes for protein and dietary fiber.
   
   
3. Drink lots of extra water.
   
   
4. Stick to whole grains.
   
   
5. Incorporate some form of exercise into every day.

Weight loss achieved in this fashion is the most highly recommended way to shed pounds. It also has the highest success rate of dieters who have maintained their weight loss goal for an extended period of time. It requires little more than common sense, moderation and movement. Introducing a gradual reduction of fats in addition to following this formula will yield an even greater weight loss in less time.

So rev up your energy with well-chosen calories that are packed full of vital nutrients to experience optimum health, and utilize a combination of these practical strategies to trim down and feel great.

* Source: Dietary Guidelines for Americans, Fourth Edition (Washington D.C.: U.S. Department of Agriculture, U.S. Department of Health and Human Services, 1995)