Many vegetarians consume only about 12 g of fiber per day, which is more than 50% lesser than the recommended daily value (DV) of 25 - 35 g. Do you know how important fiber is to your vegetarian fat loss success?
Its bulk satisfies your hunger faster and longer. It carries relatively low calories and slows down conversion of carbohydrates into sugar, while flushing out toxins, fats, cholesterol from your body through regular bowel movements. Because of these, fiber is an effective element to help vegetarians lose fat.
Here's a guide to show how much fiber you need per day.
Men (less than or equal to 50 years old) - 38 grams
Men (more than 50 years old) - 30 grams
Women (less than or equal to 50 years old) - 25 grams
Women (more than 50 years old) - 21 grams
Source: The National Academy of Sciences' Institute of Medicine
Doctors and dieticians always advise people to eat more fruits and vegetables to boost fiber intake for good health and fat loss, but, easier said than done. Even with a simple but useful suggestion like "2 cups of fruits and 2.5 cups of veggies daily", many people still don't eat enough fiber in their diets.
Interestingly, vegetarians are supposed to ingest more fiber than anyone else, but due to the modern processed fiber-stripped vegetarian food choices nowadays, their fiber intake becomes as low as non-vegetarians. That explains why vegetarians are growing fatter and now they need to lose fat too.
Perhaps you find counting cups too troublesome. So you must come up with more innovative ways to boost adequate fiber in your vegetarian diet. Why not try this method that will sure provide enough fiber in your daily vegetarian meal consumption for effective fat loss?
Blend veggies and fruits into smoothies. Imagine facing 5 cups of shredded vegetables and fruits at every meal, how much can you eat? You probably would stop after the second cup. But you need the fiber from these quantities of greens and fruits at each meal not just to lose fat but for health maintenance too.
Now, blending them into green smoothies works best because you get to retain their fiber and other important nutrients. Indeed, the valuable nutrients in these fruits and veggies get broken down into smaller particles during blending so that it becomes easier for your body to digest and absorb them.
Moreover, what turns out from blending 5 cups of veggies and fruits is only 1 cup of smoothie. Wouldn't you find it easier to drink 1 cup of smoothie instead of munching through 5 cups of veggies and fruits just to lose that excess body fat? Most importantly, smoothies ensure you consume enough fiber daily.
If you worry about the veggie taste in the smoothie, try mixing fruits to veggies at ratio 3:2 for a nice combination. I always do that. If you can think of more ways to boost your fiber consumption, just make sure they're natural and safe before going ahead.
All in all, you should always include sufficient fiber content in your vegetarian weight loss diet if you want to lose fat effectively as a vegetarian. Working out like mad without enough fiber won't get you much reward in fat loss. Fact.