Answer:

To lose weight, you must adhere to the principle of creating a sustainable calorie deficit, meaning consuming fewer calories than you expend. If a vegetarian diet includes many refined carbohydrates, sweet fruits, and nuts, it can still lead to weight gain. When the body absorbs excess glucose, the liver converts it into glycogen, which easily leads to fat storage. A high intake of refined carbohydrates can also cause sudden spikes in blood sugar, stimulating the body to produce insulin.

A diet rich in vegetables and fruits can help with weight loss. Photo: Quoc An

Currently, the market offers many processed vegetarian foods, such as vegetarian ham, vegetarian sausage, and vegetarian ribs. These products are often made from starches and contain sugar, salt, and additives to enhance flavor. Excessive consumption of these can increase the risk of cardiovascular disease and high blood pressure.

Protein helps build muscle, creates a lasting feeling of fullness, and maintains metabolic processes. A vegetarian diet that excludes meat, fish, eggs, and dairy removes a source of high-quality protein. Without sufficient intake of this nutrient, vegetarians often feel hungry and snack continuously, leading to weight gain.

A monotonous vegetarian menu can easily lead to vitamin and mineral deficiencies, affecting overall health. Vegetarians who do not plan their diet properly risk lacking vitamin B12 (found mainly in animal products), iron, zinc, calcium, and omega-3. These nutrients play essential roles in energy metabolism, thyroid function, and appetite regulation.

Individuals who are overweight or obese need to develop a scientific meal plan that ensures adequate nutrition. Each meal should include soybeans and other legumes to provide sufficient protein. It is important to increase green vegetable intake and reduce refined carbohydrates. Vegetarian dishes should be prepared healthily, such as by boiling, steaming, or grilling, and using a moderate amount of oil.

Beyond diet, regular exercise also helps promote healthy weight loss, improves health, physique, and mental well-being. Beginners should aim for 30 to 60 minutes of exercise, 5 days per week, gradually increasing intensity. Adequate sleep, dividing meals into smaller portions throughout the day, and not skipping meals help the body maintain energy levels.

Individuals showing signs of overweight or obesity should consult a nutritionist for personalized dietary advice and an exercise plan tailored to their needs. After body composition analysis using an InBody 770 machine and micronutrient testing with a UPLC high-performance liquid chromatograph, doctors can accurately assess an individual's physical condition. This allows them to develop a safe and effective regimen for weight and overall fat reduction.

Master of Science, Doctor Nguyen Anh Duy Tung

Department of Nutrition and Dietetics

Tam Anh District 7 General Clinic