The latest research has proven that vegetarianism not only helps to reduce weight, but also to get rid of serious diseases.
The International Diabetes Federation says the number of people with diabetes will grow even more by 2040. A systematic analysis of 11 studies on the effects of vegetarianism and veganism in patients with type 2 diabetes was conducted at the University of London School of Health Sciences.
Scientists confirmed that the patients had decreased cholesterol and triglyceride levels, as well as improved the general physical and emotional state of the subjects, stabilized hemoglobin levels and reduced signs of depression and the risk of cardiovascular diseases.
Weight loss on vegetarian diet
As for the weight loss, research results show not only the positive effects of vegetarianism on health and physical well-being, but also the stabilization and reduction of excessive weight.
The researchers concluded that in ten out of eleven studies, subjects were not limited to serving sizes for vegetarian meals. There were no restrictions on the volume and calorie content of the diet, while all participants in the experiments recorded a loss of excess weight without additional effort.
Of course, it is worth considering that when eating junk food, the effect may be the opposite: white bread and most sweets are vegetarian, but unhealthy foods. A common mistake made by vegetarian beginners is to increase their sugar intake. The fact is that the feeling of satiety from plant foods is slightly lower and not as long as from heavy meat dishes.
In the early days of switching from a traditional diet to a vegetarian, the body requires energy, and the craving for sugar and fast carbohydrates increases. Therefore, nutritionists recommend a smooth transition to a plant-based diet without a sharp restriction of familiar foods.
How should you eat for weight loss?
📌 Provide your body with enough protein. If you are excluding all animal products, it is important that the right amount of protein comes from plant foods. Sources of plant proteins include legumes, lentils, nuts, mushrooms, quinoa, raw nuts, and chia seeds.
📌 Reduce your intake of "simple" carbohydrates and cut out fast food. Cakes, candy, sweet baked goods, soda, bread and white flour pasta are all high glycemic index foods you should limit if you want to lose weight. Choose carbohydrates with a low glycemic index (whole grains, pasta and durum baked goods), they digest more slowly, do not create blood sugar spikes, and give you a long feeling of fullness.
📌 Control iron intake. Iron is an important element involved in the production of hemoglobin, which delivers oxygen to tissues, and is part of myoglobin, a relative of hemoglobin, which is responsible for the storage of oxygen in muscles. In addition, iron is found in over 70 enzymes that are essential for our body to function. Legumes, prunes, nuts, pumpkin seeds, buckwheat, baked potatoes are rich in iron.
📌 Consume omega-3 fatty acids. They normalize the level of leptin, a hormone responsible for the metabolic rate in the body and are necessary for normalizing weight. Provide plant-based sources of Omega-3 in the menu: flaxseed oil and flaxseeds, sesame seeds, avocados, walnuts, pumpkin seeds.
📌 Control the calorie content of food. Choose low-fat protein sources such as beans and legumes. Even healthy fats - nuts, vegetable oil - are high in calories. Control the amount by using low-fat dressings and sauces.
📌 Drink plenty of water. Water is essential for normal metabolism, sufficient water intake helps to reduce appetite. Drink a glass of water 20-30 minutes before each meal.
Tatapela has it all!
✔️ Tatapela's vegan products are nuts that are rich in protein, healthy fats, and omega-3 acids, and delicious fruit or vegetable bites that are 100% organic and natural ingredients rich in vitamins, minerals, and fiber. Chopped fruits, vegetables and berries are dried naturally and therefore retain all their beneficial properties for a very long time!
✔️ Tatapela is 100% free of added colors, preservatives, sweeteners or sugar, corn syrup or palm oil. Therefore, you do not have to worry about your figure. It's great for those who are active and want to stay healthy and fit.
Stay fit and healthy with Tatapela!