How Can a Vegetarian Lose Weight?

vegetarian weight loss : It is possible to lose a few pounds if you watch what you eat.
You may choose to be a vegetarian for a variety of reasons, including health, environmental, or animal welfare concerns.
A vegetarian diet can be lower in calories and saturated fat while being higher in fiber, lowering your risk of diseases such as heart disease, diabetes, and cancer.
And, while it can help lower your risk of obesity, it can be difficult to lose weight if you make a few mistakes.

“Vegetarian diets, while heart-healthy, can make weight loss difficult due to their high percentage of carbohydrates in calories,” says registered dietitian Julia Zumpano, RD.
A vegetarian diet can help you lose weight, but it takes some effort.
Zumpano explains what you’re doing wrong and how to change your diet to lose weight.

Estimated reading time: 5 minutes

What exactly is a vegetarian weight loss?

While not eating meat is the most important aspect of a vegetarian diet, there are a few variations. Here are the three types of vegetarian diets:

Vegan: Vegans do not consume animal products such as meat, poultry, fish, eggs, dairy, or honey.

Lacto-vegetarian: People on this diet avoid eating meat, poultry, fish, or eggs, but they do consume dairy products.

Lacto-ovo-vegetarian: A lacto-ovo-vegetarian diet excludes meat, poultry, and fish, but includes eggs and dairy products.

Given the restrictive nature of a vegetarian diet, it’s critical to ensure that you’re getting adequate nutrients that are more easily obtained from animal sources, such as calcium and B12,” says Zumpano.

Why are you not losing weight?

People who eat a diet high in fat, moderate in protein, and low in starch and carbs tend to lose more weight.

In fact, a review of 53 randomized controlled trials discovered that people on low-carb diets outperformed people on low-fat diets in terms of long-term weight loss. People on high-fat diets performed better than those on low-fat diets because they consumed fewer carbohydrates.

Many studies show that eating high-quality protein and fat increases lean body mass while eating starch and sugar decreases it.

Here are some possible reasons why you aren’t losing weight on a vegetarian diet.

1 – You’re eating too many calories :
When consumed in large quantities, vegetarian protein sources such as beans, legumes, nuts, and seeds are high in overall calories.

“In order for a vegetarian to meet protein needs, these foods must be consumed in greater quantities than meat,” says Zumpano. “A 4-ounce piece of lean meat, for example, contains about 200 calories and 28 grams of protein.” To get the same amount of protein from beans, you’d need to eat more than 2 cups of cooked beans, which contain nearly 400 calories.”
It’s the same with nuts: 1 ounce of nuts contains 200 calories and the same amount of protein as 1 ounce of lean meat, but the meat is only 55 calories.

That being said, when eating beans, consider them a source of protein and carbohydrate. “Avoid adding another carb like potatoes, pasta, or rice,” Zumpano advises. “Rather, allow yourself a larger amount of beans to better meet your protein needs.”

Another great tip is to choose low-carb vegetarian protein sources such as tofu, seitan, tempeh, or dairy products such as Greek yogurt, cottage cheese, ricotta cheese, and eggs or egg whites.

vegetarian weight loss

2 – You’re eating too many refined carbs :
Carbohydrates are permissible on a vegetarian diet. However, many of us make the mistake of eating too many refined carbohydrates. Yes, we are discussing pizza, pasta, and bread.

Those options are low in fiber and leave you feeling hungry. As a result, you eat more of them.

Eat sweet potatoes, butternut squash, oatmeal, beans, and lentils instead. These complex carbohydrate options are better because they don’t cause your blood sugar to spike as quickly.

It’s fine to have a slice of pizza or a bowl of pasta on occasion, but keep your portions small and always include a protein source and plenty of vegetables to keep you full,” Zumpano says. “For instance, make a pasta primavera with various vegetables and add some chickpeas or lentils for protein.” “Try a veggie pizza with fresh mozzarella and a salad on the side.”

3 – You’re eating too many calorie-rich foods :
While on a vegetarian diet, you may turn to naturally high-fat foods such as nuts, nut butter, seeds, avocados, and coconut to keep you fuller and more satisfied. These foods are both nutritious and satisfying. Although a little goes a long way, calories can quickly add up.

“Keeping a food and drink log can help you determine which foods are providing you with extra fat and calories that could be inhibiting weight loss,” Zumpano says. “Think about using an app to track calories or a notebook to keep track.”

4 – You’re eating highly processed foods :
When you eliminate meat from your diet, you are more likely to consume processed foods.
Though vegetarian foods such as granola bars, chips, vegan cream cheese and yogurt, and meat substitutes such as meatless burgers, sausages, veggie nuggets, and breaded patties are available, they can be high in additives, added sugars, sodium, and preservatives.

“These foods are convenient and delicious,” Zumpano says. “Logging your caloric intake can assist you in incorporating these foods in moderation while not exceeding your needs.”

How to Lose Weight While Eating a Vegetarian Diet

So, what positive changes can you implement to aid in your weight loss journey? Here are a few recommendations:

Eat mostly whole foods : You get the most original nutrients by eating whole foods.

Limit how often you eat highly processed foods : Limit these to once or twice a week.

Add protein to your snacks : While you may concentrate on protein during your main meals, it is easy to forget about protein during snacks. So include seeds, beans, nuts, lentils, low-fat dairy, and eggs in your mid-afternoon pick-me-up.

Fill your plate with vegetables : Choose fiber-rich foods such as leafy greens, broccoli, cauliflower, and zucchini. This will make you feel fuller and lower your calorie intake.

A vegetarian diet is a nutritious choice. And, with so many recipes and cookbooks available, it may be easier to follow than you think.
You might even lose weight with some careful planning and tweaking.

“Despite the effects on weight, eating whole foods made primarily of plants has been shown to have several short- and long-term health benefits,” Zumpano adds. “By eating a plant-based diet, you’re improving your health from the inside out.”