Vegetarianism has grown in popularity in recent years.
This diet is linked to a decreased risk of chronic illnesses and may help with weight loss (1).
However, losing weight on a vegetarian diet may be challenging, especially if you consume too many refined carbohydrates or highly processed meals.
This article will show how to lose weight while following a vegetarian diet.
What is a vegetarian diet?
Meat, fish, and fowl are not permitted in vegetarian diets.
Some people may adhere to this diet for religious or ethical reasons, while others are drawn to it because of its potential health advantages.
The following are the primary forms of vegetarian diets:
- Lacto-ovo vegetarians eat eggs and dairy but do not eat meat, fish, or fowl.
- Lacto-vegetarians consume dairy but do not consume eggs, meat, fish, or poultry.
- Ovo-vegetarian: permits eggs but does not allow dairy, meat, fish, or poultry.
- Vegan: does not consume animal products, including honey, dairy, or eggs.
Flexitarian (which includes some animal foods but is largely vegetarian) and pescatarian (which includes fish but not meat) diets are two other plant-based eating patterns.
Fruits, vegetables, whole grains, legumes, nuts, and seeds are standard components of vegetarian diets. These meals are high in fiber, micronutrients, and beneficial plant components while low in calories, fat, and protein.
Because it emphasizes nutrient-rich foods, this diet has been associated with a lower risk of heart disease, some malignancies, diabetes, and high blood pressure (2, 3, 4, 5).
Furthermore, research suggests that eating a vegetarian diet might help you lose weight (6, 7).
However, vegetarianism’s advantages heavily depend on the foods you consume and your overall dietary patterns.
Overeating or eating too many highly processed foods will deliver fewer advantages than a diet focused on unrefined, whole plant foods — and may have some negative consequences.
Barriers to losing weight on a vegetarian diet
While vegetarianism may appear to be an excellent strategy to lose weight, various variables may prevent this from occurring.
Eating large portions and not enough protein
Eating more calories than you require might lead to weight gain.
Even if you’re eating healthful meals on a vegetarian diet, you can eat larger quantities than required.
This is especially prevalent if you don’t get enough protein.
Protein can improve fullness by lowering ghrelin levels, a hormone that regulates appetite, which may cut your overall calorie consumption and boost weight loss (8, 9, 10).
If you don’t get enough protein, you’ll eat more to feel full, sabotaging your weight loss efforts.
While a vegetarian diet may quickly provide your protein needs, you may experience challenges initially when you eliminate meat from your diet.
Eating too many refined carbs
On a vegetarian diet, foods heavy in refined carbohydrates, such as bread, pizza, and pasta, might be easy to overeat.
They’re commonly accessible and, in some cases, the only vegetarian alternatives at restaurants or social gatherings.
Foods high in refined carbohydrates lack fiber and do not satisfy hunger as well as whole-grain, complex carbohydrates. As a result, they may overload you with calories (11).
Furthermore, some research suggests that refined carbohydrates cause the production of excess insulin, a hormone that controls blood sugar. This might also lead to weight gain (12, 13).
Indeed, one study involving around 500,000 people discovered an essential link between increased insulin levels after carbohydrate consumption and higher body mass index (BMI) (12).
Overdoing calorie-rich foods
You may significantly boost your intake of high-fat plant foods while changing to a vegetarian diet.
Vegetarian dishes frequently use nuts, seeds, butter, avocados, or coconut. While these meals are incredibly healthy and nourishing, they also include nine calories per gram, as opposed to 4 calories per gram for proteins and carbohydrates.
For example, two tablespoons (32 grams) of peanut butter have 191 calories, 148 of which are from fat (14).
Furthermore, many people consume more nut butter and other beneficial fats than is suggested.
Focusing on highly processed vegetarian foods
You may struggle to lose weight if you eat too many processed foods as part of your vegetarian diet.
Numerous items are supposedly vegetarian yet include unnecessary additives and other harmful elements. Some examples are veggie burgers, meat alternatives, frozen dinners, baked products, packaged sweets, and vegan cheese.
These meals are frequently heavy in calories and added sugars, as well as salt, highly processed chemicals, chemical preservatives, and coloring additives.
As a result, when consumed in excess, they may lead to weight gain.
One study found that eating ultra-processed meals raised the risk of obesity and higher LDL (bad) cholesterol and blood pressure levels (15).
Tips to lose weight on a vegetarian diet
A vegetarian diet can improve weight loss in a variety of ways, including:
- Half of your plate should be non-starchy vegetables. High-fiber vegetables, such as broccoli, cauliflower, zucchini, leafy greens, and mushrooms, can help you stay full while lowering your calorie consumption.
- Protein should be included in every meal and snack. Beans, nuts, seeds, lentils, eggs, dairy products, and soy are high-protein vegetarian diets (such as tempeh, tofu, and edamame).
- They are choosing complex carbs. Whole grains, starchy vegetables, fruits, and legumes are filling foods.
- You are limiting your intake of high-calorie foods. To avoid overeating, combine nuts, seeds, and healthy fats with lower-calorie items.
- They are consuming essentially whole foods. Whole fruits and vegetables, for example, are free of unnecessary additives.
- Limitation on highly processed foods. Avoid meat substitutes, frozen dinners, and other ultra-processed foods, which are likely to include harmful additives, excessive salt, and sugar.
A well-balanced vegetarian diet that emphasizes whole plant foods while limiting refined carbohydrates and highly processed foods may aid in weight loss.
However, don’t overlook other crucial factors in weight loss, such as sufficient sleep, water, and exercise.
Vegetarian foods that aid weight loss
Choose a vegetarian diet high in whole, minimally processed plant foods to aid weight reduction.
Depending on your routine, you may also include dairy or eggs.
The following vegetarian meals may help you lose weight:
- Broccoli, bell pepper, cauliflower, zucchini, mushrooms, tomatoes, eggplant, carrots, celery, and cucumber are examples of non-starchy vegetables.
- Peas, potatoes, corn, and winter squash are examples of starchy vegetables.
- Berries, oranges, apples, bananas, grapes, citrus, kiwi, and mango are examples of fruits.
- Quinoa, brown rice, farro, millet, barley, and bulgur wheat are all whole grains.
- Lentils, black beans, pinto beans, and kidney beans are examples of legumes and beans.
- Almonds, walnuts, pistachios, cashews, sunflower seeds, chia seeds, and nut butter are examples of nuts and seeds.
- Beans, legumes, nuts, seeds, butter, eggs, Greek yogurt, milk, and soy products such as tofu, tempeh, and edamame are all excellent lean protein sources.
- Avocado, olive oil, coconut, nuts, seeds, butter, and cheese are healthy fats.
- Water and other health-promoting beverage include naturally flavored seltzer, fruit-infused water, and simple coffee or tea.
Foods to avoid on a vegetarian diet for weight loss
While most plant meals are inherently healthful, overly processed vegetarian diets are not.
If you’re following a vegetarian diet for weight loss, you should restrict or avoid the following foods:
- Vegetarian foods that are highly processed include veggie burgers, meat substitutes, freezer dinners, frozen desserts, and imitation dairy products.
- White bread, white spaghetti, bagels, and crackers are examples of refined carbs.
- Candy, cookies, pastries, table sugar, sodas, fruit juices, energy drinks, and sweet tea are examples of sugary meals and beverages.
Furthermore, avoid eating extra-large amounts of any meal, especially those heavy in sugar and calories.
Sample vegetarian meal plan for weight loss
This 5-day meal plan offers suggestions for a vegetarian diet for weight loss.
Day 1
- Steel-cut oats with apples, peanut butter, and cinnamon for breakfast
- Salad with greens, hard-boiled eggs, avocado, tomatoes, and balsamic vinaigrette for lunch
- Dinner: black-bean soup with Greek yogurt on top, whole-grain bread, and a side salad
- Almonds with dark chocolate as a snack
Day 2
- Breakfast: scrambled eggs with broccoli and cheddar, with berries on the side
- Burrito dish with brown rice, pinto beans, tomato, onion, and avocado for lunch
- Dinner: marinara zucchini noodles, sunflower nuts, and white beans
- String cheese or an orange as a snack
Day 3
- Plain Greek yogurt with pineapple, shredded coconut, and walnuts for breakfast
- Lentil soup with chopped bell peppers and guacamole for lunch
- Dinner is eggplant Parmesan with whole-grain pasta and green beans.
- Snacks include whole-grain granola bars and fruit.
Day 4
- A smoothie bowl made with unsweetened almond milk, spinach, hemp seeds, frozen berries, and a banana for breakfast.
- Lunch: an egg salad with strawberries, carrots, and hummus on whole-grain bread
- Stir-fry with tofu, carrots, broccoli, brown rice, soy sauce, and honey for dinner
- Dried mango and pistachios as a snack
Day 5
- Breakfast consists of two eggs, one piece of whole-grain bread with avocado, and a side of grapes.
- Salad with kale, pecans, dried cranberries, goat cheese, and edamame for lunch
- Dinner consists of handmade chickpea patties with sautéed mushrooms and a baked sweet potato.
- Snack: unsweetened Greek yogurt with cherries
The bottom line
A vegetarian diet rich in nourishing plant foods may aid in weight loss.
However, getting adequate protein is critical while limiting your calorie consumption, refined carbohydrates, and highly processed meals.
Remember that not all vegetarian foods are nutritious.
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