Making the decision to stop eating meat is becoming more common, especially in light of scientific research. Mayo Clinic doctors state that vegetarianism will not only lead to weight loss, but also a lower body fat percentage. The American Dietetic Association claims that "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases." The American Cancer Society also states that following a diet rich in leafy vegetables and fruits may prevent cancer.
Step 1
Create a list of fruits and vegetables that you enjoy and a list of foods that you eat throughout the day.
Step 2
Find and list foods that can substitute the foods you eat throughout the day. For example, veggie burgers can be substituted for meat burgers, and tofu sausages can be substituted for pork sausages.
Step 3
Buy the fruits and vegetables you enjoy, as well as the meat substitutes. An example of your daily menu could follow as fruit salad for breakfast and a soy milk shake for a snack with a side of almonds. Lunch could be a large salad with whole wheat crackers with a snack of soy yogurt and seeds. Dinner could be Italian-seasoned couscous with steamed vegetables and sorbet for dessert.
Step 4
Write down all of the foods you consume in a food journal. Note what you eat and when you eat it. Also note any physical activity you have completed.
Step 5
Weigh yourself at the end of the week and record your progress in your food journal.
Tips and Warnings
- There are many meat substitutes that are pleasing to the palate and healthy. Look for tofu and soy substitutes if you are looking for something close to actual meat. Other foods that can taste like meat are seitan and tempeh. If you are looking for immediate weight-loss results, eliminate dairy from your diet. This can be done quite easily, as there are soy products for milk, cream and cheese.
- Consult a physician before changing your diet.
Things You'll Need
- Food journal
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