If you have been busy looking for tips on how to lose weight fast, there is no magic secret out there. Weight loss supplements are not effective without a healthy lifestyle, and drastic and restrictive diets are detrimental to long-term health and weight loss plans. At the end of the day there is absolutely no substitute for a healthy and balanced diet. The good news is that even if you are a vegetarian, or a vegan, you will find all the nutrients your body needs in nature.
Proteins
One of the major concerns that vegetarians and vegans have is that they won't get enough proteins. This is not true. On an average, meat eaters end up eating more proteins than vegans and vegetarians, but that is because they usually consume more proteins than most people need, and not because there is a deficiency in natural products. For vegetarians milk and milk products are a great source of proteins besides being a vital source of calcium and Vitamin B12. Beans, lentils and seeds, nuts and grains also contain substantial amounts of protein. Some vegetables such as corn are also counted amongst the important sources of protein.
Iron and Zinc
It is easier for the body to absorb iron and zinc from animal products than plant foods. So vegans and vegetarians need to be especially conscious of having foods rich in both these nutrients. Iron is found in peas, leafy green vegetables, cooked dried beans, lentils and iron-fortified grain products. Zinc is available from soy foods, whole grain bread, lentils, cooked dried beans and several kinds of vegetables.
Omega 3 Fatty Acids
Omega-3 fatty acids are vital for the body, but their best sources are fish and eggs. However, vegans and vegetarians can pick up this nutrient from leafy green vegetables, hemp seeds, pumpkin seeds, flax seeds, walnuts, canola oil and soya bean oil.
Calcium
As mentioned above, lacto-vegetarians don't need to worry about calcium deficiencies. Neither do vegans, provided their diet consists of green leafy vegetables, soy products, broccoli or beans. Fortified fruit juices also contain calcium. Vitamin B12 is the only micronutrient that vegans won't find in their diet, and they should take a supplement for this. They also risk Vitamin D shortage, and for this they could either take a supplement or take in a lot of sunshine. However, if you are planning to expose yourself to the sun for long periods, make sure you use a sun-block lotion and protect yourself from sunburns.
All in all, vegans and vegetarians can both lose weight fast and enjoy great health, provided they have a varied diet consisting of healthy recipes. The great advantage of being a vegetarian is that vegetables, with all their vital nutrients, probably figure in your diet in a big way. If they don't, try to incorporate them into your diet in interesting ways. One great technique is to make them a part of your main meals in a bigger way rather than using them on the side.
You are free to publish this article without any change in the content electronically, in print, in your e-book, or on your web site, free of charge, as long as the author resource details are included.
Author Resource:
JOIN ME NOW for FREE, at GLOBAL WELLNESS CLUB and receive your FREE joining GIFT e-book, "Losing Weight Without Starving Yourself". Learn more about diet programmes, body building techniques, slimming and weight loss secrets, To join CLICK HERE or GO TO http://wellness.epodlearn.com
![[Valid RSS feed]](http://www.look4articles.com/images/icon_Rss.png "XML Feed For RSS"){kind=icon}
Category Rss Feed
Print This Article
Add To Favorites
![[Valid RSS feed]](http://www.look4articles.com/images/rss.jpg "XML Feed For RSS")