How do I increase the vegetarian weight

Vegetarian weight loss

1. Distribute the nutrients optimally

We recommend that you largely adhere to the recommendations of the DGE when distributing the macronutrients.[3] However, these stipulate that only 9 to 11% of the daily calories come from proteins, which is not enough to protect muscle mass from degradation during a calorie deficit.

We therefore advise you to reduce the amount of fat recommended by the DGE from around 30 to a maximum of 25% of the daily calorie intake. This allows you to increase your daily protein intake to 20 to 25% of the daily calories.[4] The relatively low proportion of fat in the macro distribution means that you will mainly access low-fat protein sources such as low-fat quark, skyr, hut or Harz cheese.

But not only the macro, but also the micronutrients must be kept in mind when losing weight as a vegetarian. A varied and balanced diet is therefore also important for vegetarians.

2. Avoid “pudding vegetarianism”

You can also eat an unhealthy diet without meat. This phenomenon can be observed especially in vegetarian teenagers: They forego meat, but apart from that they eat rashly: The menu consists primarily of ready meals, junk food and sweets. In such cases one speaks of “pudding vegetarians”.[5]

If you stick to the distribution of nutrients recommended by us and establish a calorie deficit, it is practically impossible that you will become a pudding vegetarian, because very fatty or sugary foods or drinks will then remain the exception anyway.

3. Do more sport

Increasing your calorie consumption is a smart step in any diet - even if you want to lose weight as a vegetarian. There are several reasons for this: First of all, it is difficult to resist all the culinary temptations on offer. Small sins are fatal to a diet, however, especially when they pile up.

Those who exercise a lot and thus burn additional calories, on the other hand, can afford one or the other exception without the calorie deficit being directly gone. In addition, sport and exercise dampen the feeling of hunger, at least for some time. And of course, regardless of the diet, it is also simply healthy to move around a lot.

4. Leave out sugar

Vegetarians automatically avoid fatty meat, but they can step into the sugar trap like everyone else. Sweet drinks, sweets, ready meals, everything that contains a lot of sugar should be avoided even on a vegetarian diet. Incidentally, the problem is not only the many calories that sugar brings with it, but also the roller coaster driving blood sugar level. It causes food cravings and ensures that we eat more and more often than we should. Here you can find out more about the sugar-free diet.

5. Drink a lot

Drinking a lot is an old tip for dieting, because fluids also fill the stomach, which at least for a while ensures a feeling of satiety. However, since we are not promoting diets that “starve”, this is not the reason why we recommend drinking a lot. It is especially important for vegetarians who are on a diet to do this because, in the best case scenario, their diet is not only very rich in protein, but also a lot Fiber includes. These bind water in the stomach and intestines and if there is not enough of it in the body, digestive problems can occur.

6. Snacking smartly

Chips, gummy bears, popcorn, pretzel sticks ... Vegetarians have to withstand the little temptations of everyday life and especially of the evening just like everyone else. It can be the smarter way to resort to low-calorie alternatives instead of practicing hard renunciation. For example, you can spoon a melon while watching football or nibble carrots cut into a thriller.