Vegetarian diets typically promote weight loss because recipes are focused on nutrient-dense, low-calorie foods, such as fruits, veggies, whole grains, and soy.
A vegetarian diet is a lifestyle choice and not necessarily a diet plan specifically aimed at weight loss.
Nonetheless, adults and children eating vegetarian-based diets are often slimmer than those who eat non-vegetarian foods. This could be because a vegetarian diet often includes recipes centered on fruits and vegetables, whole grains, fiber and plant-based proteins, which are more satisfying and lower in calories and fat.
However, a vegetarian diet is not always low in calories. Vegetarians can gain weight if they eat too many high-calorie foods, such as sweetened beverages, fried foods and sweets, or if their portion sizes are too large. Vegetarian recipes, such as soy hot dogs, soy cheese, refried beans and snack bars can be heavy in calories and fat. Whether you exclude animal products or not, eating a balanced diet and maintaining physical activity are keys to weight loss. Eating vegetarian or, even, vegan diets do not necessarily matter.
What are the benefits of a vegetarian diet?
Health benefits of a vegetarian diet include the following:
- Improves heart health, lowering the risk of heart disease
- Reduces the chance of colon cancer
- Can prevent Type II diabetes
- Reduces the symptoms of asthma
- Lowers blood pressure
- Improves bone health
Is a vegetarian diet safe?
A vegetarian diet is safe and healthy since adults, children, and pregnant and lactating women can meet all their nutritional requirements (especially the lactovegetarian diet that allows the consumption of milk and dairy products).
However, there is a risk of certain vitamin and mineral deficiencies, such as vitamins B12 and D, which means supplements may be required.
Vegetarian recipes made up entirely of fried snacks, desserts, and sugary drinks, which are unhealthy and have very little nutritional value, can result in weight gain.
What vegetarian foods are good for weight loss?
If you are a vegetarian or planning a vegan diet, the following foods can be incorporated into your recipes to provide proper nutrition and help you lose weight:
- Fresh fruits and veggies
- Barley
- Whole wheat pasta and bread
- Brown rice
- Legumes and lentils
- Chickpeas
- Black beans
- Oats
- Quinoa
- Buckwheat
- Bread with sprouts
- Sweet potatoes
- Cauliflower, broccoli, cabbage
- Tofu
What are vegetarian diet tips to lose weight?
Here are 12 tips for eating vegetarian meals and losing weight:
- Eating a high-fiber diet. Such a diet promotes digestion and helps achieve early satiety (feeling of fullness). High-fiber diets include fruits and vegetables.
- Eating whole grains. Whole grains include brown rice, whole-wheat pasta, and bread, etc, which are more nutritious than their more processed counterparts, help them feel full for longer, and reduce hunger.
- Increasing protein and decreasing carbohydrate intake. Protein helps pep up metabolism more than carbs or fat and burns a greater number of calories.
- Adding good fats to the diet. Healthy fats or good fats get burned and not stored in the body, including foods such as salmon, avocados, and coconut oil.
- Eating nutritious snacks. Healthy snacks include fruit, celery, and hummus, roasted nuts, and zucchinis. While snacking prevents overeating during meals, healthy, low-calorie snacks do not hamper the weight loss process.
- Reducing salt content. Salt causes water retention, resulting in bloating.
- Steaming, grilling, or air frying food instead of frying. This reduces oil consumption, although healthy oils, such as olive oil, can be used for cooking.
- Reducing sugar intake. Reducing sugar as much as possible by avoiding desserts, sodas, and commercial fruit drinks because the body gets unwanted calories. Rather, eat fruits.
- Using apple cider vinegar. Apple cider vinegar is believed to reduce fat and boost metabolism. Use it in salads as dressings.
- Drinking herbal teas. Drinking green tea helps boost metabolism and aids in digestion.
- Cooking at home and reducing eating out. Preparing healthy meals at home and reducing eating out helps consume smaller portions and reduce calorie consumption.
- Reducing alcohol consumption. This reduces calorie intake and fluid retention in the body.
How do you plan meals for weight loss?
The U.S. Department of Agriculture developed a helpful guide for healthy eating, called “MyPlate,” which replaces the familiar but now obsolete “food pyramid.” There are not many dietary restrictions in this approach. The MyPlate model shows the five food groups (fruits, vegetables, proteins, grains, and dairy) in a set proportion, making it easier to understand the types of food and the quantity in each meal to make sure you eat a healthy and balanced diet.
The plate is divided into four unequal sections to represent different food groups and dairy, which are:
- Vegetables: 40 percent
- Protein: 20 percent
- Grains: 30 percent
- Fruit: 10 percent
- Dairy: A small cup of yogurt or a glass of fat-free milk