Vegetarian Diets for Weight Loss

Beginning a vegetarian diet is good for the body in many ways, and with some strategic planning, it can also lead to weight loss. Read on for some tips on becoming a healthy vegetarian and working toward a weight loss goal with a meatless diet.

An Expert Opinion

Mayo Clinic nutritionist Dr. Katherine Zeratsky said there is research that shows people who follow a vegetarian diet eat fewer calories and less fat than non-vegetarians. She said they can also have lower body weight in comparison to their height. But she also said that switching to a vegetarian diet won't guarantee sure-fire weight loss. "The basics of achieving and maintaining a healthy weight are the same for everyone: Eat a healthy diet and balance calories eaten with calories burned," Zeratsky said. "Vegetarians---like non-vegetarians---can make poor food choices that contribute to weight gain, such as large portions of high-fat, high-calorie foods or foods with little or no nutritional value."

Dietary Tips

For optimum weight loss, vegetarians should plan out a diet the same way as a non-vegetarian. Making sure a diet is low in fat and nutritious is always key. Vegetarians can lack protein, so making sure there's lots of good sources of this vitamin in a vegetarian diet is necessary. Some protein-rich foods include fish (which some vegetarians still eat,) eggs and dairy. Some good sources of protein are also high in fat, so make sure the sources of protein in the diet are healthy ones, like beans, low-fat cheese, low-fat peanut butter and food made of soy.

Recipe Ideas

Make sure the cooking methods in a vegetarian diet are healthy. Avoid frying. Instead, try sauteing in olive oil, grilling tofu or steaming veggies. There are many good sources for vegetarian recipes. Martha Stewart's website is a good resource, as is her magazine "Everyday Food," where the recipes are tasty and often easy to prepare. Another good resource is the food blog "101 Cookbooks," which features many vegetarian recipes that are delicious in any season.