Vegetarians need to eat more soy products, such as soybeans, tofu, dried beancurd, and various miscellaneous grains, with a reasonable and balanced collocation to improve the absorption and utilization rate of protein.
The reason why egg yolk and fish essence are advocated more is that they can ensure protein's food intake and make it more balanced and healthy.
In particular, eggs can be used to supplement protein and trace elements. Worry about cholesterol can also be put down. Those who eat egg essence and egg milk essence can eat more.
2. Eat enough fresh vegetables and proper amount of fruit.
It is best to eat about a catty of vegetables every day, and try to eat as many dark vegetables as possible, such as spinach, rape and black cabbage.
Fruit helps to ensure the intake of vitamins and trace elements, but attention should be paid to the sugar content and blood sugar rise of fruit. Take 1 ~ 2 tablets a day, about 200 ~ 350g is enough.
3. Eat more seaweed and fungi
Kelp, Tremella, Auricularia, Lentinus edodes, Mushrooms, Tricholoma ... Besides their delicious taste, they can also bring dietary fiber, vitamins and trace elements to vegetarians.
Eating two ounces a day (100g) is also good for your health.
4.？ Eat some nuts in moderation.
Pine nuts, peanuts, almonds, hazelnuts, pistachios ... you can eat whatever you like, just a handful a day.
5. Balanced nutrition
In order to have a balanced diet, vegetarians need to prepare their own diet. If you don't have time to cook nutritious meals, then add a variety of vitamins to ensure nutritional intake.
6. Don't eat too much vegetarian meat and chicken.
Although in order to supplement protein, vegetarians should eat more soy products in moderation, but don't be greedy for "vegetarian meat" or "vegetarian chicken" because they need intensive processing, and many nutrients are lost, which is not a good choice for vegetarians.
In a word, if you want to eat more fruits and vegetables because you have eaten too much meat these two days, that's good.
But whether you can lose weight or not depends on whether the overall diet is balanced and has nothing to do with whether you are vegetarian or not.