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.

Vegetarian Weight Loss

Research shows that vegetarians need to lose weight less than meat-eaters. In fact, overweight and obesity levels are much lower among vegetarians and vegans, who generally have lower body mass index ratings than non-vegetarians.

Vegetarian Diets Don't Eliminate Need for Weight Loss

Even so, vegetarian diets are no guarantee of a healthy weight. Nowadays, convenience vegetarian foods can be just as fattening as non-vegetarian foods - in fact some vegetarian products and recipes may contain more fat than meat-based foods. Over-consumption of these high-calorie convenience foods or 'vegetarian' fast-food causes weight gain just like meat-based foods.

Semi-Vegetarians, Part-Vegetarians and Weight Loss

Although plant foods are generally much lower in calories than animal foods, excess calorie-intake and weight gain is not uncommon among those following a vegetarian diet - especially among semi or part-vegetarians.

How Vegetarian Eating Can Lead to Weight Gain

• Many convenience foods are high in fat and calories.
• Some vegetarian food products add extra fat to compensate for lack of meat flavor.
• Ovo-lacto vegetarians can rely too heavily on cheese and other calorie-dense dairy foods.
• Some part-vegetarians don't like vegetables. This can lead to over-consumption of convenience foods, like pizza.
• Some semi-vegetarians don't like much fruit. This can cause them to overeat high-calorie snack foods.
• Some teenage vegetarians lose control of their appetite and healthy eating habits and develop disordered eating patterns or even full-blown eating disorders. The latter can lead to forms of bingeing or compulsive eating that leads to weight gain.
• Careless vegetarian dieting can cause low levels of dietary nutrition which in turn may lead to a slowdown in metabolic rate and consequent weight gain.

Healthy Weight Loss and Control for Vegetarians

Whether you are vegan or ovo-lacto vegetarian or simply someone who avoids meat, the secret of successful weight loss is to follow a BALANCED vegetarian weight loss diet and take regular exercise.
For ideas, see Vegetarian Weight Loss Diet
Getting Support to Lose Weight
If you need extra help to reduce weight, you may find it helpful to join a dieting forum or online discussion group. One option to check out is the Anne Collins weight management program, which includes a vegetarian diet plan and an active, friendly diet forum with tons of members. To view her forum as a guest, visit: Weight Management Forum
Vegetarian Diet