Many of us are proposing to fast, but at the same time we would like to lose a few pounds that we put on over the winter or just to maintain the weight we already have. Fasting weight loss has many benefits but can also create health problems.
A problem which arises is that of insufficient supplies of essential nutrients that the bodies needs, considering the fact those foods such as meat, eggs or dairy, disappear from the diet. One thing is certain: an exclusive vegetarian diet must be carefully designed and planned so as not to cause imbalances in the entire body.
Proteins are essential for growth and cellular regeneration and therefore they must take part in the vegetarian diet as well. Studies show that a very high protein diet involves a number of renal complications and increase the incidence of osteoporosis and, therefore, periods in which we eat protein in moderation are indicated.
Almost all foods, except alcohol and sugar, are sources of proteins: nuts, seeds, potatoes, bread, rice, spinach, broccoli, peanuts, peas, peanut butter, tofu, soy milk and lentils are just some examples of vegetable protein sources.
Fasting weight loss diets are low-fat, which explains the low incidence of cardiovascular diseases, chronic diseases and cancer in vegetarians. Sources of fat that could be used are limited: olive oil, walnuts, peanuts, peanut butter, seeds, avocado and coconut.
Vitamin D is not found in fasting weight loss foods, but the body can synthesize it through sunlight exposure. Exposure to sun during the summer for 15 minutes, 2-3 times a week is sufficient for the synthesis of vitamin D. There are commercial products: margarine or soy milk that are artificially fortified with vitamin D which can be consumed in limited quantities during fasting. If the doctor indicates it, vitamin D can be taken as supplements.
Vitamin B12 is found in limited quantities in foods of plant origin: yeast, whole grains, soy. Therefore, vitamin B12 supplements should be administered by a physician.
Calcium is a mineral necessary for a balanced skeletal system, it is found in sufficient quantities in: green leafy vegetables (lettuce), tofu, sesame seeds, soybeans, figs, broccoli, nuts and seeds.
Zinc is provided by the fasting weigh loss diet, even in quantities greater than the daily recommended. It is found in unprocessed grains, vegetables and nuts.
Dry beans and green vegetables are the main sources of iron in fasting weight loss food. Absorption of iron is favored by vitamin C and, therefore, consumption of foods rich in vitamin C, along with foods rich in iron is more than recommended. Other sources of iron are lentils, soybeans, peas, prunes, figs and grapes.
Besides the fact that it can meet the nutritional needs of the body without any problems, a fasting weight loss diet has a number of benefits: it normalizes blood pressure and cholesterol, it helps clean the arteries and the dermal appearance, gives energy and vitality to sex, easy digestion, good memory and an increased concentration capacity .
And all those benefits obtained from a vegetarian diet plan are explained practically by the increased amount of vitamins and minerals consumed, it helps strengthen the immune system, it keeps bones strong, helps digestion and reduces body weight to normal.
Are these real and potential targets? Absolutely, try it and see. You can only win!