The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
Depends. I know a lot who never touch them but take lots of supps and multi's and seem to get by somehow. They get fruit, whole grains, and meat but no veggies or small amounts/mostly starch.
Do I recommend people to get their veg, yeah. Do I think you are going to get "sick" without it if other things are covered? Meh I will say not likely.
It is about the over all, if you don't get protein, do get fats, and don't get good veg/fruit (the average American diet) then yeah, you are probably going to run into problems, particularly if not active.
If you cover everything but just don't get your greens, likely fine.
how can a vegetarian not eat enough veggies? When I was a vegetarian (in college so not like I had much money/time for food) the majority of what I ate was veggies, legumes, etc.
I read an article in a local newspaper this week about some study that said that taking multi-vitamins is not as good as getting vitamins from actual food. go figure.
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There are things you'll have to supplement with, simply because it's relatively hard to get some things. Bs, D… and it doesn't hurt to have the extra.
Remember that things can have fruits/veggies in them… tomato sauce is tomatoes, but some… like a good pasta sauce with chunks of tomatoes in it is likely a better choice than the stuff that comes on a pizza.
frozen and fresh are better than canned. frozen is sometimes better than fresh, depending on where your produce comes from (how long ago was it harvested).
An easy way to get veggies in is to buy 2 bags of something frozen a week. Say peas and broccoli. eat them through the week. next week, get 2 bags of something else, say broccoli and carrots. repeat.
Other option, or in addition, pick up 2 kinds of fresh produce and use them for snacks for the week. broccoli, (baby)carrots, peppers, cherry/grape tomatoes, bananas, grapes, berries…
I've been on long stints of not getting in as many fruits and veggies as I'd like, it's not gonna kill you. But usually my chances of D deficiency (esp if not outside much), iron deficiency, etc usually increased.
If you're vegetarian you need to be more proactive, do more research, be more careful, and be smart about your food choices.
Otherwise, just say you don't eat meat. Cuz those of us who take this more seriously don't like people who don't making us look like weak, anemic fools who can't lift heavy things and have brittle bones.
You can, also, look into getting healthier and better vegetarian choices in the dining hall. A vegetarian on a college campus is not an unusual thing, so you're likely not the only one having issues getting something to eat.
I go to a school which has a total enrollment of under a thousand, and there's still always a salad choice and occasionally veggie burgers and the like. They'd prolly have more if people ate it and asked for it.
ok, so lack of vit C, which is in many many fruits and veggies gives you scurvy. you know, that thing sailors used to get before they started bringing citrus aboard.
lack of fibre, which may not be an issue if you eat enough in your grains, can cause you some serious gi/bowel issues.
lack of iron, since you're not eating meat you need dark greens for, will make you anemic. that's fun, it leaves you totally sapped of energy, and that's the good part.
lack of vit A will affect your eyesight (hence carrots and bunnies jokes, no not the one about their reproduction)
deficiencies in your B complex can include anemia, mental issues, heart issues…
pill vitamins can deliver toxic doses of vits and minerals if you're not careful. it's hard to OD on stuff like D or C, but easier on others. so you'll need to pay attention to what you're getting. but food never has really delivered toxic doses of these things, it's just not concentrated enough.
foods that offer your vitamins and minerals in them also tend to have the stuff that helps absorption. your fat soluble vitamins are high in meats, animal products, and fatty other foods, for instance. this is another reason why the food is better than the pills, and why often the pills need to be taken with food.
I supplement D and Bs, D every day, Bs a time or 2 a week. I take a multi, but usually not daily, only a couple times a week. I used to have to take iron pills, but then I learned how to eat and it's never been a problem since.
I don't eat vegetables, at least hardly at all. maybe a heart of romaine per week and a serving (one cup to 1-1/2 cup) of steamed broccoli once or twice per week.
I'm a sucker for mushy broccoli
Otherwise I eat salmon and lean meat, chicken broth, other proteins and incidental fats. I need a lot of protein and I think plant foods are highly overrated.
No, I don't eat fiber. I can't stand the bulky feeling.
What happens if you dont enough veggies? Physically/metabolically speaking?
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