Some of the best foods on earth when it comes to dieting are vegetables. Not only are they a low-calorie source of food, they also hold most of the vitamins and nutrients your body needs to function on a daily basis. By making vegetables the center of your diet, you can quickly and healthfully lose weight and gain a healthier lifestyle. However, because you are removing other sources of nutrition, it's important to make sure you still consume the needed vitamins and minerals from other sources.
Step 1
Eat the colors of the rainbow. One of the best ways to diet only using vegetables is to eat the colors of the rainbow. Different-colored vegetables tend to have different nutrients. For example, the orange color in carrots is due to the presence of beta-carotene, an important source of vitamin A. Other vegetables, such as beets, peppers, dark green leafy vegetables and tomatoes, all owe nutritional substances for making up their unique colors. By eating all the different colors of nature, you help ensure that you are getting the wide range of vitamins and minerals you need from the vegetables you consume.
Step 2
Find an adequate protein source. Since most proteins in the American diet tends to come from animal sources, it is important that you discover other ways to get your daily requirements of protein. Beans, peas, spinach and broccoli are all great vegetable-based sources of protein to help make up the deficit from not consuming meat or dairy products.
Step 3
Ensure adequate calcium intake. Calcium is another product that can lack in a vegetable-only diet if you are not careful. Vegetables high in calcium include broccoli, soy, Chinese cabbage, mustard greens, okra and bok choy.
Step 4
Remember the iron. Iron is another essential nutrient that can sometimes be lost with a switch over to an all-vegetable diet. Dark green leafy greens are one of the best sources for iron in an all-vegetable diet. Make sure to also eat foods high in vitamin C (such as tomatoes and broccoli) to help the body absorb the iron better.
Step 5
Consider a vitamin supplement. Some vitamins are almost exclusively found in protein or dairy sources. For example, B-12 is mostly found only in animal products. This vitamin is essential in creating red blood cells, and not getting enough can lead to anemia, according to the Mayo Clinic. Finding a vitamin with adequate levels of the vitamin can help ensure that you still meet the daily requirements needed for a healthy blood supply.
Step 6
Drink plenty of water. Switching to an all-vegetable diet can drastically increase the amount of fiber ingested on a daily basis. To help in the transition, drink plenty of water. Without water, your stomach can have issues digesting the additional fiber, leading to stomach cramps, constipation or a mixture of both.
Tips and Warnings
- Adding daily exercise into your vegetable diet can help you lose additional weight. Even taking a walk, or playing an outdoor game with friends, can help you burn additional calories.
- Always check with your doctor first before taking part in any diet program.
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