On a low-calorie diet, the body may "panic," believing that it is starving. It then sets its metabolic rate lower in order to conserve energy, which prevents weight loss. To avoid this, be sure that protein is adequate in your diet. Protein should constitute 15 - 20% of your caloric intake. If you follow the suggested diet plan in this report and obtain all the required servings of protein each day, you will be getting adequate protein.

Reducing animal protein usually automatically brings beneficial dietary changes such as less total and saturated fats, and reduced cholesterol, and at the same time increases carbohydrates, fiber, and other beneficial nutrients such as vitamins, minerals, and antioxidants. By increasing the consumption of plant-based protein, we can lower our urinary excretion of calcium and also protect our kidneys from disease. Our vegetarian diet increases plant protein, adds the high quality of low-fat or fat-free dairy protein, and thus provides the means to meet your body’s need for protein and essential amino acids.

Complementary Proteins

It is now well accepted that plant foods can adequately meet the protein needs of both adults and children. All plant foods contain essential amino acids, though often in short supply. Some plant foods are amino-acid rich: soy in particular. Certain plant foods have an amino acid profile that complements other plant foods, and by eating the appropriate mixture, you get the equivalent of high quality protein. For example, lysine, the amino acid in short supply in many cereal grains, is relatively abundant in peas, beans, and lentils. Methionine is similarly limited in the legumes, but may be supplied by grains, a relatively good source. Thus, the protein profiles of legumes and grains are complementary, and by combining foods, the limiting amino acids can be supplied.

Research has shown that this complementation effect is present even when the foods are consumed at different meals during the day. For example, the bean tortilla you eat at lunch will complement the oatmeal you ate for breakfast, and the extra amino acids in the milk on your cereal boost the value of the protein in the legumes eaten later. Here are other ways to combine foods for extra protein:

• Grains plus dairy protein: breakfast cereal with milk; yogurt with a whole grain, low-fat muffin; pasta with low-fat ricotta cheese and vegetables; a natural cheese sandwich made with whole grain bread.
• Grains plus peas, beans and lentils: brown rice mixed with beans or tofu "crumbles" in a casserole or as a stuffing for peppers, tomatoes or squash; whole grain toast with split-pea or lentil soup; Mexican tortillas (wheat or corn) and rice with beans; whole-grain corn bread with 3-bean chili; the classic Indian combination of rice with dal, a legume; Chinese dishes that combine tofu, a soy legume, with rice.
• Peas, beans and lentils plus seeds: Middle-eastern hummus is chick-peas with sesame paste (tahini is ground sesame seeds). Make your own without oil for a low-calorie dip or spread. Roasted soybeans may be combined with sunflower or pumpkin seeds for a great protein snack.