Weight loss for vegetarians..?
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Good lean proteins for you would be egg whites (make sure you skip the yolks, they're really high in cholesterol), nonfat cottage cheese, and beans, including kidney beans, black beans, chick peas or lentils.
here's something you could do:
breakfast: two scrambled egg whites, a piece of fruit
10am snack: banana or trail mix or nuts (keep it 100 calories or less)
lunch: green salad (romaine lettuce and spinach) with lots of veggies and lowfat salad dressing. side of cottage cheese.
3pm snack: another 100 calorie snack, nothing sugary or junky - i like to have a rice cake with reduced fat peanut butter (there's more protein for you!)
dinner: vegetables and brown rice; try to incorporate beans if you can. there are some great recipes with beans on allrecipes.com (i know i've seen spicy black bean soup, beans and rice, etc.).
Protein is in everything. Great sources are whole grains, beans and nuts. Soy products are also great.
-- Fresh vegetables (green is GREAT!)
-- Fresh fruits (anything that ends in “berry” is a winner)
-- Tea (green tea or black pekoe tea
-- Beans/Legumes
-- Whole grain breads/cereals/pasta
i really can't help that much because i am in the same situation. try going to a vegetarian website and see what they can do to help.
try going to this site:
www.PETA.org or www.goveg.com they will send you info that can help. hope this works for you. good luck!!
heyy..
well first depending on your height, don't aim for a weight thats too low. like if you're 5'2 ideally you should be 110, or around that range. if you're 5'6 you shouldnt aim for that same weight.
the best way to loose that weight adn quick, is on a water fast. people will tell you here that its not healthy, but being a medical student and asking around and doing research, its actually very good for you to do one. of course its very hard to do, and a lot of people fail. but basically the other name for a water fast is detox. theres different varients of detoxing, some people just go on a juice fast, others do a tea fast, but the end results are the same except for duration.
basically the misconception is that once you stop eating your body will go into starvation mode and then later you'll gain it all back.
the whole point of a water fast is to take control of your cravings, you being a vegetarian you shouldn't have too much trouble with that, as vegetables don't let you crave that much sugar.
the first 3 days will be teh hardest so push yourself past those, and in those you should loose between 3-6 lbs, but these first few pounds will mean nothing, its mostly water weight. oh and you have to drink half your body weight in water throughout the day. basically get bottled water, put it in your fridge, and finish your daily requirement for the day every day. basically everytime you're hungry or feel a craving drink water, it keeps the cravings down, and just push yourself.
you can't do any streneous excercise while on a fast, but you can exeercise half of what you normally do on a fast, as long s you dont feel close to passing out. i normally run 6 miles a day so on a fast i run abour 2-3.
so this is what happens, after about 3 days, your body goes into ketone metabolism, which is fat metabolism. it starts to utilize your body fat for energy, but it also makes you feel more tired, because it wants to conserve energy. depending on what type of person you are, you might want to put the fast off till you have a week or two off from doing any streneous activities.
while you're on a fast you wont be hungry, but you'll crave food. most people don't understand the difference. craving is wanting food, its what makes you break a diet or break a fast. its psychological. but once you've lost all the excess body fat your body will be hungry. then you'll know to stop the fast. the other thing you can do is a few small 3 day fasts first to get used to it, and slowly go higher. basically at about day 15 you should be at a state where you wont even crave food anymore. but you're going to be loosing weight at about 1 lbs per day. and don't be alarmed, it is water weight initially yes, but because you start drinking so much water your body thinks that it has abundant amounts coming in, and hence doesnt store it anymore, and hence your next few pounds are actual weight from fat lost. of course you also loose muscle, but if weight loss is your primary concern right now, then focus on that, and then after you can build muscle. its easier that way. also, most people dont know, but after 1/4 of your muscle has been lost the body won't loose any more until you're in starvation mode, thats when you stop your fast, if you're going for a long one.
and another thing to keep in mind, if you cant do the fast, and if you tried a few 3 day fasts, then do this, you drink water same as above, but you eat only one type of fruit per day per day of week . so monday youd eat only apples, then tuesday you'd eat only bananas (even though they're higher in sugar and hence should be avoided), but that way you wont loose as much weight and you're actually more likelty to break it.
also, once you want to stop your fast, you have to do a slow getting off-the-fast regimen for as many days that you did the fast.
for example if you fast for a week you have to slowly get back into food the next week, for example only eat a few blueberries the first day and drink same amount of water as before. then the next day have some more fruits etc . you basically prime yourself for food, because thats the problem people have. they have a huge meal after and gain all the weight back. the whole point is to conrol your cravings.
also, the day before you start the fast eat only fruit and drink tons of tea or water, your choice, because whatever you eat stays in your system for 24 hours, so the healthier food you eat hte quicker the ketone metabolism will kick in for you. but if you were to eat a high junk food meal then you might need 5 days for ketone metabolism to kick in.
i think i covered everything. dont let people distract you when they answer to my post by saying its not healthy. you'll die etc. you won't. you just have to be careful. if you feel dizzy, faint, tired, its normal, because your body is working hard on geting you energy, but if its not manageable by you eat, but dont eat a huge carb meal eat something small, and always keep your doctors number with you. you never know, if you have any conditions i'd also advice against this. but just so you know 2 years ago i did this for 21 days, and i lost 40 lbs, and i kept it off for 4 years, then i started for one year eating out almost every day and gained it all back. and i'm doing it again now. i did 2 , three day fasts frist, the first one i failed, same with the second one, the third one i kept going, and hence now i'm aiming for those 21 days. i also run 2 miles a day, but it only takes me 30 min. 30 mins of any time of exercise will keep your metabolism from slowing down. so even if you can walk for 30 mins you'll be fine. i'm doing this right now. feel free to email me, its sometimes easier to do this when you have another person. when i feel like i'm going to cave in i go online and write down what i feel, and it helps, plus of course the bottle of water i make myself drown. :-)
good luck with everything.
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