Eating more fruits and vegetables can help you slim down. People who follow a vegetarian diet tend to be of a lower weight than meat eaters, notes Mayo Clinic nutritionist Katherine Zeratsky. Cutting out meat can reduce your calorie and fat consumption, but does not guarantee weight loss unless you follow specific strategies.
Step 1
Reduce your calorie intake below your daily burn rate. Whether you eat meat or not, taking in too many calories prevents you from losing weight.
Step 2
Limit your intake of cheese, salad dressings, butter and oils. Flavor vegetables with citrus, herbs and spices to save calories.
Step 3
Stay away from fried vegetables. Opt for steamed, raw or roasted versions that have minimal added fats.
Step 4
Seek out alternative sources of protein rather than skip it altogether. Eat foods such as beans, low-fat dairy, egg whites, soy and whey protein powder to replace meat in your diet. Researchers from the Harvard School of Public Health, in a critical review published in a 2004 issue of the "Journal of the American College of Clinical Nutrition," affirm that higher amounts of protein in a diet help with body weight and fat loss because protein induces feelings of fullness and a higher calorie burn during digestion.
Step 5
Use fruits and vegetables to expand portion sizes. Put vegetables in casseroles where you would usually use ground beef. Add fresh vegetables to soup rather than meatballs. Make tacos with grilled vegetables and seared tofu instead of fatty steak.
Step 6
Watch your intake of refined carbohydrates. Do not use white pasta or rice as your only replacement for meat at meals as they may not help you feel full and offer minimal nutrition. Eat a single serving of whole grains such as oatmeal, quinoa and brown rice at meals for better nutrition and satiation, while still keeping calories under control.
Tips and Warnings
- If totally eliminating meat, be sure to take in enough iron and B vitamins through alternative sources such as leafy greens. If you are concerned about obtaining balance in your diet, seek the advice of a nutritionist before cutting out all meat.
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