vegan diet has actually increased the weight

Lily is very concerned about her figure at ordinary times, and she has to weigh herself several times every day. Even if it's only a kilo, she will be upset and have to lose the extra weight. At the beginning of the year, Lily took an annual leave and went out to play. Without the pressure of work and eating a lot of delicious food, she gained a little weight when she came back. This is a great thing for her, and she decided to lose weight decisively. Among many ways to lose weight, she finally decided to eat only vegetarian food.

After several months, Lily has gained a few pounds instead of losing weight. More importantly, she used to be in good spirits, and she has always been dizzy and listless recently.

I checked my health, because of iron deficiency anemia, which caused dizziness and fatigue in recent days. The reason why she hasn't lost weight is that during the vegetarian diet, Lily often eats fast food such as pizza and always feels hungry, so she has prepared a lot of snacks. Although not eating meat reduces the calorie intake, many snacks she eats have higher calories, and she unconsciously consumes more calories. Long-term vegetarianism may consume more energy

The National Institutes of Health in the United States once advised vegetarians to lose weight. People who stick to vegetarianism for a long time cannot lose weight healthily.

their research shows that, on the whole, people who insist on vegetarianism consume less calories and fat than non-vegetarians. Therefore, vegetarians tend to weigh less than non-vegetarians of the same height. From this point of view, choosing a vegetarian diet with low fat content may be helpful to lose weight. However, like non-vegetarians, some vegetarians may choose those diets that make people fat, such as eating a lot of high-fat and high-calorie foods < P >, or eating foods with low or no nutritional value. Instead, they make their energy intake much higher than set, fail to lose weight, and cause malnutrition.

when making vegetarian recipes, we should be as cautious as non-vegetarian recipes to ensure that they are balanced in nutrition. Non-vegetarians can usually get nutrients such as iron, calcium, vitamin D, vitamin B12, zinc and protein from animal foods, but vegetarian diets are often difficult to satisfy.

People who have been vegetarian for a long time are prone to anemia

From the point of view of nutrition, we don't advocate eating vegetarian food to control their weight. Nutritionists say that a long-term vegan diet will bring certain nutritional problems.

Compared with fat, vegetarian food has lower energy and is easier to be digested and emptied, so people who only eat vegetarian food are more likely to be hungry, but will eat more, and some even eat some foods with higher fat content, such as potato chips, bread, chocolate, etc., and the final effect is not necessarily good, even resulting in heavier weight loss.

In addition, choosing a long-term vegetarian diet will lead to the lack of some nutrients in the human body. Nutritionists take protein as an example. Although vegetarians can get protein from plant foods, these plant protein are worse than animal protein, and the human body needs some high-quality protein. In addition, vitamins A, D, E, K, iron, zinc and calcium are mainly obtained from animal foods, and people who are vegetarian for a long time are easy to lack these elements.

For example, iron deficiency is easy to cause anemia. Animal food contains a lot of ferrous iron, which is easily absorbed by human body. Plant food mainly contains trivalent iron, so it is more difficult for people to absorb it.

She reminded that it is necessary to ensure a certain proportion of animal protein and plant protein, and obtain various nutrients such as iron and vitamins from meat and animal liver. A diet with meat and vegetarian can ensure a balanced nutrition.

Nutritionists think that adjusting diet structure and strengthening exercise are the most effective ways to control weight.

You can't be eager to lose weight. You can lose up to five pounds a month, otherwise it will be bad for your health. She said that many weight-loss institutions can make fat people lose a lot of weight at first, but in fact, what they lose is not necessarily fat, and it is probably the water in the human body.

If you really need to control your weight or lose weight, you'd better make an assessment first, calculate your daily intake and consumption, then adjust your diet structure and strengthen your exercise. For example, before losing weight, the daily calorie intake is 3 units, so eat more fish, vegetables, fruits, etc., reduce the daily calorie intake to 25 units, then exercise for half an hour every day, and then consume some calories.

Fish and lean meat are high in protein and low in fat, so they are very suitable for people who need to control their weight. Nutritionists also suggest that those who have the habit of drinking milk can choose to drink low-fat milk, and it is a healthier way to lose weight by adjusting diet structure and strengthening exercise.