'Hey surely you guys just don't eat fattening stuff, right?' How many times has every vegetarian that struggles with weight management been frustrated by this kind of remark! But you can understand the confusion of people convinced that the biggest risk of weight gain comes from the saturated fats found in animal products.
Most people who define themselves as vegetarian - as opposed to vegan - eat both dairy products and eggs. Whilst being excellent sources of protein in a meat-free diet, both are extremely high in fat and calories, and it is far too easy to eat more than you require for the good of your health. Cheese in particular is amazingly high in fat - to get the protein you require for your daily diet you should be eating a piece of cheese no larger in all dimensions than the palm of your hand, but realistically it's far too easy to have more than that in a sandwich or salad even at home, and that's long before you factor in restaurant portions!
Eggs are another great source of protein but the yolk in particular is very high fat. You can always stretch eggs further using the whites only, eg make an omelette with one whole egg and two egg whites that will fill your plate and your stomach very nicely (just don't then add half a pound of cheese as a topping...!)
Cooking methods are often a source of hidden calories, especially for vegans who don't eat eggs or dairy but still wonder why their weight is increasing. Frying in oil adds tons of fat to simple vegetables especially porous ones like aubergine (eggplant) or courgette (zuccini) which will just slurp that oil right up out of the pan, as much as you give it. A popular soy protein tempeh behaves in a very similar way.
Grilling (broiling) or baking veg can add just as much flavour as frying if you season well and then lightly brush or spray with oil instead, and of course there are plenty of cooking methods such as steaming that don't add any fat at all to the basic ingredients. Think about adding flavour with natural strong tasting ingredients such as herbs, especially those other than salt which just deadens the tastebuds as well as encouraging other negative health effects.
Nuts and seeds are great vegan protein sources, but these too must be accounted for carefully in terms of fat and calories contributed to the diet. Again portion control is the answer! Pile up the green stuff and lightly sprinkle the nuts and you will be fine. Or experiment with different pulses and beans for variety.
A further culprit of weight gain in the vegan diet can be highly processed foods, particularly 'meat substitutes' - these are bad for you in many ways, as most natural vegetable fats are unsaturated and liquid at room temperature. To create a 'mock meat' they are often hydrogenated, before loads of salt and artificial flavours are added, creating dangerous trans fats and a vaguely flesh-like texture and taste, ask yourself why you would want to eat this at all? These products, as well as fake cheeses similarly constructed, are often a major reason why vegans suffer from weight problems.
The key with vegan foods is to simply keep everything as natural and unprocessed as possible - whole pulses and legumes will give you plenty of protein but combined with sufficient fibre to satisfy your hunger and keep you healthy, likewise with your carbs, keep it wholegrain and you will be far less likely to overeat.
Above all, eat a rainbow range of fruit and vegetables every day - as natural and un-messed-around with as possible - for the greatest possible health and vitality, and natural, easy v*gan weight control!
Author Resource:-
Daisy Richards is editor of Vegetarian Weight Loss Success, If you like this article then find out lots more over at the website, with a huge range of slimming plans products and programmes reviewed from a vegetarian perspective
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