During the vegetarian festival, many people intend to do good deeds, abstain from meat, and turn to pay attention to their health. But they find that... after the festival, their weight increases! Their fat levels soar! Even though "eating vegetarian" should be really good for the body. The cause is not because they eat vegetarian food incorrectly, but because they "choose the wrong food", causing the body to receive too much carbohydrate and fat, especially during times when the proportions or quality of vegetarian food are not properly controlled. In this article, a team of doctors W9 Wellness Center Will come to recommend a guideline “Control fat during the vegetarian diet” With simple, practical nutritional principles, it helps you Jay gets merit, good health and a strong heart at the same time. With in-depth health screening guidelines to prevent fat accumulation that may be a risk for heart disease in the long term.

Why is it risky to gain fat and weight during the “Vegetarian” period?

Many people think that vegetarian food is always safe, but in reality, many vegetarian foods are full of

• Simple carbohydrates Such as vegetarian noodles, white rice, vegetarian fried foods
• Processed protein Such as vegetarian pork and vegetarian chicken, which are made from high flour and sodium.
• Hidden oils and sugars In stir-fries, fried foods, or vegetarian desserts

Eating this type of food continuously for 7-10 days may cause blood fat levels, especially Bad cholesterol (LDL-C) and triglycerides In addition, a lack of good quality protein can also slow down your metabolism and make you feel hungry more often.

Nutritional principles: “Vegetarian but not high in fat”

To effectively control fat during the vegetarian diet, the W9 Wellness medical team recommends 5 nutritional principles that everyone can apply in their daily lives.

1. Choose high-quality plant protein.

Protein is an important nutrient that helps maintain muscle mass and increase metabolic rate. Plant-based foods that are high in protein include tofu, tempeh, chickpeas, soybeans, black beans, and quinoa.

avoid “Vegetarian pork” or “vegetarian chicken” because they often contain high amounts of flour and sodium.

2. Use complex carbohydrates.

choose Brown rice, riceberry, sweet potato, oats Because it is rich in dietary fiber and provides more stable energy than simple carbohydrates such as white rice or noodles.

4. Eat mainly good fats.

Good fats from nature such as Avocado, almonds, flaxseeds, olive oil

avoid Fried vegetarian food or reheated palm oil

5. Control salty and sweet tastes.

Ready-to-eat vegan foods are often higher in sodium and sugar than usual. It's better to read labels or cook your own food to be safe.

Example of a healthy vegetarian menu for 1 day (~1,600–1,800 kcal)

Health tips

• Drink at least 2–2.5 liters of water per day.
• Avoid sugary drinks and regular iced tea.
• Walk or do light exercise for 15–20 minutes after a meal.
• If weight loss doesn't occur within the first 2 weeks, try reducing your carb portion by 10–15g.

If you are eating vegetarian but your cholesterol is still high, what additional tests should you do?

In some cases, even though you control your diet and exercise well, your body still tends to have high blood fat or you feel like you're not burning as well as before. This may be caused by: Hormonal imbalance or Metabolism that is not working at full capacity

Additional tests to help you understand your body more deeply

• Advanced Lipid Profile: A comprehensive lipid test assesses the types of fat, such as small dense LDL (sdLDL), that directly affect blood vessels, helping doctors plan more targeted care and prevention of heart disease.
  
• Hormone Balance Test: Check levels of key hormones such as estrogen, testosterone, and cortisol to monitor your metabolism, stress, and energy levels, which affect your fat and weight levels.
  
• Urine Organic Acid Test : Urine metabolism test to assess the functioning of cells and the body's energy system. Suitable for people who, despite controlling their diet, still feel tired easily or whose fat is not decreasing.

Data from the Journal of Clinical Endocrinology & Metabolism (2023) suggests that hormone and metabolic balance testing can help with more personalized nutritional planning and behavior modification.

Continuing holistic care at W9 Wellness Center

at W9 Wellness Center We have a sustainable approach to care for those who want to “control fat and weight” with preventative medicine principles and deep examination to the root of the problem.

1. Consult a doctor (Consultation): Review symptoms, eating habits, sleeping patterns, stress, and medications you are taking.
2. In-depth Assessment: Choose the appropriate test kit for each individual, such as: Advanced Lipid Profile / Hormone Balance / Urine Organic Acid Test
3. Personalized Plan: Nutrition, exercise, and supplementation as needed under the supervision of a physician.
4. Follow-up: Adjust the plan according to the test results and changes in your body.

All examinations and care plans will be considered individually and appropriately by a physician who will assess and advise.

In addition, adjusting daily behavior also plays an important role, such as:

• Get enough sleep (6–8 hours per night).
• Reduce processed and fried foods
• Alternate aerobic and weight training exercises for at least 150 minutes per week.
• Annual health check-up to assess cardiovascular risk

Eating vegetarian can be healthy if you control your fat intake.

The Vegetarian Festival doesn't have to cause fat to surge. If we know how to "choose" rather than "avoid", it can help control fat during the vegetarian festival.

• Eat high-quality plant protein
• Use complex carbohydrates
• Add vegetables to half your plate at every meal.

And if you're dieting but your cholesterol levels are still high, don't delay in getting a more in-depth examination, because knowing in advance means preventing it in time.

Don't let the Vegetarian Festival become a burden on your heart.
check "Advanced Lipid Profile" and receive consultation from the W9 Wellness Center medical team.
To plan comprehensive nutrition and personalized care

Phramongkutklao Hospital (3rd floor, Building A)

• Phone number: 092-9936922
• Line: @w9wellness
• Opening-closing hours: 08.00 – 17.00 hrs.

References

• Department of Health, Ministry of Public Health. (2 Oct. 2024). Campaign for "Eat vegetarian, stay healthy, and avoid NCDs" based on the 4 L principles. 
• Health Media - Nutrition Bureau, Department of Health. (21 Oct. 2022). Infographic: Eating vegetarian is good for your health. 
• Royal College of Physicians of Thailand (RCPT). (27 May 2024). Guidelines for the treatment of dyslipidemia to prevent cardiovascular disease 2024. 
• Mach F, Baigent C, Catapano AL, et al. (2020). 2019 ESC/EAS Guidelines for the Management of Dyslipidaemias: lipid modification to reduce cardiovascular risk.
• European Heart Journal, 41(1), 111–188.
• Vaezi M. (2024). Familial Hypercholesterolemia. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.