Vegetarianism is gaining popularity in recent years. This eating plan may help people lose weight and is linked to a decreased risk of chronic illness.
On the other hand, it could be challenging for you to lose weight on a vegetarian diet, particularly if you consume an excessive amount of highly processed foods or refined carbs.
This article explains how to lose weight on a vegetarian diet.
- What it is
- Barriers
- Advice
- Food products
- Foods to avoid
- Meal plan
What is a vegetarian diet?
A vegetarian diet excludes meat, fish and poultry.
Some people may follow this diet for religious or ethical reasons, while others are attracted by its possible health benefits.
The main types of vegetarian diet are:
Those who are lacto-ovo vegetarians can consume eggs and dairy products but not meat, fish, or fowl.
Dairy products are permitted but eggs, meat, fish, and fowl are not
Eggs are permitted, but dairy products, meat, fish, and fowl are not.
Any animal products, such as honey, dairy, and eggs, are prohibited for vegans.
Other plant-based eating styles include pescatarian (which contains fish but no meat) and flexitarian (which includes some animal products but is mostly vegetarian) diets.
A vegetarian diet usually focuses on fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in fiber, micronutrients, and beneficial plant compounds, and are generally lower in calories, fat, and protein than animal products.
Because this diet emphasizes nutrient-dense foods, it is associated with a reduced risk of heart disease, some cancers, diabetes, and high blood pressure.
What's more, studies show that following a vegetarian diet can be an effective way to lose weight.
However, the benefits of being a vegetarian largely depend on the type of food you eat and your overall eating habits.
Overeating or choosing too many highly processed foods will provide fewer benefits than a diet based on unrefined whole plant foods and may have several drawbacks.
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Summary: A vegetarian diet excludes meat, fish, and poultry and focuses mostly on plant foods. It has been linked to weight loss and reduced risk of chronic disease, but these benefits depend on what foods you eat.
Obstacles to losing weight on a vegetarian diet
Although vegetarianism may seem like an effective way to lose weight, several factors can prevent it.
Eating large portions and not enough protein
Eating more calories than you need can lead to weight gain.
Even if you're filling up on nutritious foods on a vegetarian diet, you may be eating larger portions than you should.
This is especially common if you skimp on protein.
Protein can increase satiety by decreasing levels of ghrelin, a hormone that regulates hunger, which in turn can reduce overall calorie intake and speed up weight loss.
If you don't eat enough protein, you may eat more food to feel full, hindering your weight loss efforts.
Although your protein needs can be easily met on a vegetarian diet, you may face difficulties at first when you eliminate meat from your diet.
Eating too many refined carbohydrates
Foods high in refined carbohydrates, such as bread, pizza, and pasta, can easily be overdone on a vegetarian diet.
They are widely available and can sometimes be the only vegetarian option at restaurants or parties.
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Foods high in refined carbohydrates tend to lack fiber and do not satiate hunger as much as whole-grain complex carbohydrates. As a result, they can load you up with extra calories.
What's more, some studies show that refined carbohydrates cause the release of extra insulin, the hormone that regulates blood sugar. It can also contribute to weight gain.
One study of nearly 500,000 adults found a strong link between higher insulin levels after carbohydrate consumption and a higher body mass index (BMI).
Abuse of high-calorie products
When switching to a vegetarian diet, you can significantly increase your intake of high-fat plant foods.
Vegetarian meals often include nuts, seeds, nut butters, avocados, or coconut. While these foods are incredibly nutritious and filling, they also provide 9 calories per gram—compared to 4 calories per gram for protein and carbohydrates.
For example, 2 tablespoons (32 grams) of peanut butter contains a whopping 191 calories, 148 of which come from fat.
What's more, many people eat more than recommended amounts of nut butters and other healthy fats.
Focus on highly processed vegetarian food
If you rely on too many processed foods as part of a vegetarian diet, it may be difficult for you to lose weight.
Many products are technically vegetarian, but still contain unnecessary additives and other unhealthy ingredients. Examples include veggie burgers, meat substitutes, frozen meals, baked goods, packaged desserts, and vegan cheese.
These foods often contain not only sodium, high-tech compounds, chemical preservatives and dyes, but also calories and added sugar.
As a result, they can contribute to weight gain if consumed in excess.
The review links consumption of ultra-processed foods to an increased risk of obesity, as well as higher levels of LDL (bad) cholesterol and blood pressure.
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Summary: Some obstacles to weight loss on a vegetarian diet include insufficient protein intake and excessive consumption of refined carbohydrates, high-calorie foods, and highly processed foods.
Tips for losing weight on a vegetarian diet
Several strategies can help you lose weight on a vegetarian diet, including:
Fill half of the plate with non-starchy vegetables. Choosing high-fiber vegetables like broccoli, cauliflower, zucchini, leafy greens, and mushrooms can help you stay full and reduce your calorie intake.
Include protein in every meal and snack. Vegetarian foods high in protein include beans, nuts, seeds, lentils, eggs, dairy products, and soy products (such as tempeh, tofu, and edamame).
Choice of complex carbohydrates. These satiety-promoting foods include whole grains, starchy vegetables, fruits, and legumes.
Watch your portions of high-calorie foods. Combine nuts, seeds, and healthy fats with low-calorie foods to avoid overeating.
Eating mainly whole products. Unprocessed foods such as whole fruits and vegetables do not contain any unnecessary ingredients.
Restrictions on highly processed products. Avoid meat alternatives, frozen meals and other ultra-processed foods as they are likely to contain unhealthy additives, added salt and sugar.
A balanced vegetarian diet that emphasizes whole plant foods and limits refined carbohydrates and highly processed foods can help you lose weight.
However, don't forget other important weight loss factors, such as adequate sleep, hydration, and exercise.
Summary: Including protein in all meals, eating lots of whole foods, and cutting out highly processed foods are just some of the methods you can use to lose weight on a vegetarian diet.
Vegetarian food that promotes weight loss
- To speed up weight loss, choose a vegetarian diet rich in whole, minimally processed plant foods.
- 16 healthy lunch ideas for weight loss
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- 16 healthy lunch ideas for weight loss
- Depending on your particular regimen, you may also want to include dairy or eggs.
Vegetarian foods that can help you lose weight include:
- Non-starchy vegetables: broccoli, bell pepper, cauliflower, zucchini, mushrooms, tomatoes, eggplants, carrots, celery, cucumber.
- Starchy vegetables: peas, potatoes, corn, winter squash
- Fruits: berries, oranges, apples, bananas, grapes, citrus fruits, kiwis and mangoes
- Whole grains: quinoa, brown rice, farro, millet, barley and bulgur
- Beans and legumes: lentils, black beans, pinto beans, and kidney beans
- Nuts and seeds: almonds, walnuts, pistachios, cashews, sunflower seeds, chia seeds and nut butters
- Lean proteins: beans, legumes, nuts, seeds, nut butters, eggs, Greek yogurt, milk, and soy products such as tofu, tempeh, and edamame.
- Healthy fats: Avocados, olive oil, coconut, nuts, seeds, nut butters, and cheese
- Water and other healthy drinks: naturally flavored seltzer, fruit water, regular coffee or tea
Summary: Eating a variety of non-starchy vegetables, whole grains, legumes, nuts, and seeds can help you lose weight on a vegetarian diet.
Foods to avoid on a vegetarian diet for weight loss
While most plant-based foods are naturally healthy, highly processed vegetarian foods tend to be less healthy.
If you follow a vegetarian diet for weight loss, you should limit or avoid the following foods:
Highly processed vegetarian food: veggie burgers, meat substitutes, frozen meals, frozen desserts and imitation dairy products
Refined carbohydrates: white bread, white pasta, bagels and crackers
Sweet foods and beverages: candy, cookies, cakes, table sugar, sodas, fruit juices, energy drinks, and sweet tea
Also, try to avoid large portions of any food — especially those high in sugar and calories.
Summary: If you want to lose weight on a vegetarian diet, you should avoid highly processed foods, refined carbohydrates, and sugary drinks.
Sample vegetarian meal plan for weight loss
This 5-day meal plan has some ideas for a vegetarian diet for weight loss.
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Day 1
Breakfast: oats with apples, peanut butter and cinnamon
lunch: salad with greens, hard-boiled eggs, avocado, tomatoes and balsamic vinaigrette
Dinner: black bean soup with a dollop of Greek yogurt, whole grain bread and a side salad
snack: almonds and dark chocolate
Day 2
Breakfast: scrambled eggs with broccoli and cheddar, plus a berry side dish
lunch: burrito bowl with brown rice, pinto beans, tomatoes, onions, and avocado
Dinner: zucchini noodles with marinara, sunflower seeds and white beans
snack: string cheese or orange
Day 3
Breakfast: plain Greek yogurt with pineapple, grated coconut and walnuts
lunch: lentil soup, chopped bell pepper and guacamole
Dinner: Eggplant Parmesan served over whole-wheat pasta and green beans
snack: whole grain granola bar or berries
Day 4
Breakfast: Smoothie bowl with unsweetened almond milk, spinach, hemp seeds, frozen berries and banana
lunch: egg salad on whole grain bread with strawberries, carrots and hummus
Dinner: stir-fry with tofu, carrots, broccoli, brown rice, soy sauce and honey
snack: dried mango and pistachios
Day 5
Breakfast: two eggs and one piece of whole-wheat toast with avocado, plus a side of grapes
lunch: salad with kale, pecans, dried cranberries, goat cheese and edamame
Dinner: Homemade chickpea patties with roasted mushrooms and baked sweet potatoes
snack: plain Greek yogurt with cherries
Summary: These meal and snack ideas can help you start a vegetarian diet for weight loss.
Resume
A vegetarian diet that focuses on nutritious plant foods can help you lose weight.
However, it is important to consume adequate protein while limiting portion sizes and consumption of high-calorie foods, refined carbohydrates, and highly processed foods.
Keep in mind that not all vegetarian meals are healthy.
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