Vegetarian Weight Loss Diet

Like any weight loss or diet plan, the best vegetarian weight loss diet is a BALANCED eating plan. Because losing weight is easiest when your body is healthy and well nourished.

Balanced Vegetarian Weight Loss Diet Plan

The easiest way to eat a balanced vegetarian weight loss diet is to follow the Vegetarian Food Pyramid. This ensures optimum nutrition and optimum weight loss.

Weight Loss Diet Based on Vegetarian Food Pyramid

Here are three sets of approximate serving-suggestions for three different calorie requirements: 1200 calories, 1500 calories and 1800 calories.

Food Group	1200 Calorie Weight Loss Diet	1500 Calorie Weight Loss Diet	1800 Calorie Weight Loss Diet
Grains	5 servings	6 servings	8 servings
Vegetables	3 servings	3 servings	5 servings
Fruits	2 servings	3 servings	4 servings
Dairy/Milk	2 servings	2-3 servings	2-3 servings
Dry Beans, Nuts, Seeds, Eggs & Meat Substitutes	5oz	6oz	7oz
Total Fat (30%)	30-40g	40-50g	50-60g

Vegetarian Weight Loss Diet Nutrition

Whatever number of calories you choose for your weight loss plan, diet nutrition is still paramount. So please read Vegetarian Dietary Guidelines and follow these general rules.

• Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds and, if eaten, dairy products and eggs. Remember, a healthy vegetarian weight loss diet will help you to lose weight at the fastest possible rate.
• Choose whole, unrefined foods often and minimize intake of highly sweetened, fatty, and heavily refined foods. High-sugar, high-fat vegetarian foods spell weight-gain, not weight-loss.
• If animal foods such as dairy products and eggs are eaten, choose lower-fat versions of these foods. Cheeses and other high-fat dairy foods and eggs should be limited in the diet because of their saturated fat content and because their frequent use displaces plant foods in some vegetarian diets. Weight loss means 'light' eating!
• Vegans should include a regular source of vitamin B-12 in their diets along with a source of vitamin D if sun exposure is limited.
• If following a 1200 calorie vegetarian weight loss diet, consider taking a good quality multi-vitamin and mineral supplement. Weight loss diets which contain this level of calories may not provide all your required nutrition.
• Consult a registered dietitian or other qualified nutrition professional BEFORE embarking on a vegetarian weight loss diet, especially during periods of growth, breast-feeding, pregnancy, or recovery from illness.

Source: U.S. Department of Agriculture. U.S. Department of Health and Human Services.