What should I add/take away to this diet in order to lose weight in a healthy wa!


Question: What should I add/take away to this diet in order to lose weight in a healthy way?
Raw: Bananas, Apples, Oranges, Cauliflower, Strawberries, raspberries, blueberries, cantaloupe, Pineapple, Romain lettuce, Cucumber, Lemon, Celery, Grapes, Grapefruit, Clementines, Watermelon, Pomegranate.
Cooked: Potatoes, Sweet Potatoes, Corn
And sometimes cooked, sometimes raw: Tomatoes, Peas, Beans, Broccoli, Carrots, Mushrooms,

And I just drink water right now.

IF that is all I ever eat is it ok? Will I lose weight? Is there anything I should take away, add, or change to that, in order to be healthier? Any vitamins I should get to make up for what I am not eating? I am a vegetarian, if that makes a difference in your answer. Thanks. :)

Answers:

Those are all fantastic foods :)
There's a great variety of nutrients in that lot - different colours and vitamins.
You definitely need more protein and good fats though.

I would add 2 serves of good fats - e.g. a small handful of raw nuts or seeds, avocado, olives, flaxseed oil - (especially important for omega 3's as a vegetarian), hummus etc.

Plus I recommend you eat beans and legumes and eggs (can make 1 yolk omlettes to reduce the calories), cottage cheese, quark etc. Protein powder may also be a good convenient way to get your protein requirements.

Without sufficient nutrients - especially the protein and good fats, you won't lose weight in a healthy way and your metabolism may slow down.

Also to lose body fat, you may wish to aim for the majority of your veges/fruit to be the lowest calorie source - such as berries, green veges, mushrooms etc. (most of these are about 5% carbs compared to potato which is 25% carbs). It just means you can eat more volume so you're not so hungry and more satisfied, plus you get lots of nutrition! Especially if you have a wide variety.

Keep a food diary and record your intake/output and track your weight - very important!



Take away- Grapes and oranges (too acidic) and corn

Try adding red pepper and dark leafy greens like spinach/ kale/ bok choy

You're diet lacks protein, wholegrains, healthy fats and calcium so also add:
- Tofu
- Soy meat alternatives (Boca Burgers, ground soy crumbs, meatless soy meatballs, meatless soy chicken, etc)
- Soy/ rice/ almond dairy alternatives (Fortifyed soy/ rice/ almond milks, rice/ soy yoghurts, rice/ soy cheeses, etc)
- Beans/ baked beans in tomato sauce and spices/ vegetarian chili's
- Chickpeas/ hummus spread
- Lentils
- Nuts/ seeds and natural peanut butters
- Olive oils
- Couscous/ quinoa, wholewheat pastas, brown rice, etc
- Wholewheat breads/ wholegrain cereals and bar's/ oat's/ muesili/ wheatgerm/ wholegrain cracker's/ etc



you'll be fine on that diet but im vegetarian too, there are two things you need to do- get a calcium supplement, i use caltrate, so you dont get ostereoporosis or whatever from not getting milk and stuff. second eat a ton of almonds, they are high calorie but you need protein. egg whites are vegetarian to some people too, like me. sounds good to me though :) be careful on the carbs and sugar in a lot of your fruits though, they are not only not good but over time can cause things like diabetes expecially if you are eating them everday



you will definitely lose weight with that diet, but it does not sound very good... it sounds a little "over-healthy".

are you a vegan ? if not, you should have some dairy products in your diet; milk, cheese, yogurt etc., to get calcium and vitamin D.

some wholegrain breads, pastas etc. are not a bad idea, just as long as you AVOID white pasta, white rice, white bread, white pastries etc.

if you're the kind of vegetarian that eats eggs, you should have some once in a while. they're good for you, just as long you don't have them too often.

you should also add nuts into your diet. even though they have quite a lot of calories in them, they have "good fats" that are good for you. (also for example avocado)

you might also want to take some vitamin C, because you don't get it from many products.

only drinking water sounds boring... how about green tea, for example ? it is very good for your digestion. also milk, as i previously mentioned, would be good... and how about 100% fruit juices ?

the most important thing while trying to lose weight in a healthy way is to NEVER BE HUNGRY.
the way to lose weight healthily is to eat often (once in every 2-3 hours) but only small portions.

just don't try to lose a lot of weight very fast. if you do it slowly and healthily, you have a better chance of not gaining back the weight after losing it.

AND to lose weight, you should not only think about your eating habits but you might also want to consider adding the amount of exercise you do (:

good luck, hope i could help ! (:

i'm a vegetarian too




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