Eating vegetarian diet to lose weight leads to less calcium and osteoporosis

Vegetarianism is very popular nowadays. In addition to religious factors, many people start to eat vegetarian food for reasons such as protecting the earth and caring for the ecology. However, many people eat vegetarian food in the hope of losing weight. Nutritionists remind that for menopausal women, if they eat a vegetarian diet to lose weight without increasing their calcium and protein intake, they may accelerate the onset of osteoporosis.

Losing weight by eating a vegetarian diet mainly involves increasing satiety through consuming large amounts of dietary fiber and using low-oil cooking methods to achieve the effect.

Nutritionist Wang Zinan said that the purpose of losing weight by eating a vegetarian diet is to increase the intake of dietary fiber and the feeling of fullness by eating vegetables and fruits, and to achieve the effect of losing weight by using less oil and lighter flavors. However, in order to lose weight in a short period of time, many people reduce their intake of daily staple foods, resulting in insufficient intake of protein and calcium. In the long run, this can easily lead to osteoporosis.

In addition, if weight is lost rapidly in a short period of time, bone density will also decrease significantly. Therefore, for menopausal women, calcium loss is faster than that of ordinary people. Losing weight will not only reduce weight, but also cause bone density to decrease. Therefore, if menopausal women use a vegetarian diet to lose weight, if their daily calcium supplementation is insufficient, the risk of osteoporosis may increase.

Follow these three key points when eating vegetarian food to lose weight and ensure that calcium is not lost

Key point 1: Increase calcium intake and supplement with dairy products

Nutritionist Wang Zinan reminds people who adopt a vegetarian diet to lose weight to increase their calcium intake in daily life. Dairy products are the best source of calcium for vegetarians. It is recommended that people consume 1.5 cups of milk (about 400c.c.) every day to increase calcium intake. If you are worried that consuming dairy products will cause you to take in too many calories and fail to achieve weight loss results, you can choose low-fat or skimmed milk or milk powder when choosing dairy products, which can also achieve the purpose of calcium intake.

Excessive caffeine intake is also one of the causes of calcium loss.

Tip 2: Reduce your intake of caffeinated foods

In addition to increasing calcium supplementation, people must also avoid calcium loss. For menopausal women, retaining calcium is very important. For example, caffeine will accelerate the rate of calcium loss. Therefore, in your daily diet, you should reduce the intake of caffeinated foods, such as strong tea, coffee, or weight loss drugs containing caffeine, and try to avoid excessive intake.

Key point 3: Get more sun and do weight-bearing exercises

For people who want to supplement calcium to increase bone mass and prevent osteoporosis, in addition to increasing calcium intake and avoiding calcium loss, the most important thing is to effectively absorb the supplemented calcium. If people maintain the habit of exercising and getting 10-15 minutes of sun exposure every day, the body can absorb calcium smoothly and convert it into bone mass.

When it comes to choosing exercise, weight-bearing exercise that can effectively increase muscle endurance and stimulate bone growth is the best choice for people to prevent osteoporosis. Specifically, weight-bearing exercise is an exercise that uses your own body weight to apply steady pressure so that parts of the body move up and down. For example, climbing stairs, walking, and riding a bicycle are all weight-bearing exercises. People can do more of the above exercises to stimulate bone formation.

Eat vegetarian food to lose weight, pay attention to a balanced diet and less processing

In addition to increasing calcium intake to avoid osteoporosis, people who eat vegetarian food to lose weight should also pay attention to nutritional balance. Their daily diet should include six major food groups: whole grains and root vegetables, eggs and beans, low-fat dairy products, oils and fats, and nuts and seeds. To ensure the normal functioning of the body.

When eating vegetarian food to lose weight, it is important to pay attention to nutritional balance and avoid over-processed foods.

In addition, nutritionist Wang Zinan reminds people who want to lose weight by eating vegetarian food to pay attention to three basic principles, so that they can achieve healthy weight loss and slimming effects by eating vegetarian food. First of all, staple food is essential. 1/2 to 80% full of white rice or whole grains for each meal to supplement the necessary sugars and carbohydrates to help maintain physical strength. Second: The cooking method should be less processed, with less oil, sugar, and thickening. Light taste is the key to reduce excess calorie intake. Third: Maintain good exercise habits to accelerate weight loss effects. If you really follow the above 3 principles, you can achieve healthy weight loss results by eating a vegetarian diet.

★How to lose weight by eating vegetarian food? 》Grasp the 5 principles