Vegetarian Diet for Weight Loss - How to Eat Less and Lose Weight

The vegetarian diet for weight loss is the most popular form of eating in the world, but how does it work? Is it just another gimmick or can this way of eating really help you lose weight quickly and easily? We explore the many facets of vegetarian dieting and see what this way of eating has to offer you. You'll discover how to eat less, feel more full and lose weight fast by following a vegetarian diet.

Vegetarian Diet for Weight Loss - How to Eat Less and Lose Weight

Vegetarianism 101

A vegetarian is a person who does not eat meat, poultry, or fish, but may eat dairy products or eggs. A vegan is a type of vegetarian who also does not eat foods that are processed with animal ingredients. You can be a healthy vegetarian! It just takes some research and planning. This page will give you all you need to know about how to lose weight on a vegetarian diet. If you follow these tips, you should be able to lose weight safely. Some people don't realize that a well-planned vegetarian diet can actually help you shed pounds quickly. In fact, studies have shown that vegetarians tend to weigh less than their non-vegetarian counterparts because they're more likely to consume fiber-rich plant foods such as whole grains, fruits and vegetables. When compared with non-vegetarians (especially those who consume large amounts of red meat), vegetarians tend to have lower body mass indexes (BMIs) -- an indicator of obesity -- as well as lower overall death rates.

Disadvantages of vegetarian diet

A vegetarian diet is great if you’re trying to lose weight, but it comes with a few downsides. You may have a hard time getting enough iron, calcium, vitamin D, omega-3 fatty acids, protein and B12. These nutrients are important in making blood cells, keeping your organs healthy or protecting your nervous system—and they’re best gained through animal foods like fish, eggs or milk products. Read more about Vegetarian Diet for Weight Loss below.

The difference between vegan, vegetarian, pescatarian, etc.

Vegetarians eat mostly vegetables, grains, legumes, nuts and seeds. They don’t eat animal products or byproducts such as meat (beef, chicken), fish, eggs or dairy products. Vegans also don’t eat any foods that come from animals including honey (and yes—there are vegans who even avoid that). Lacto-Ovo vegetarians include dairy in their diet but no eggs. Pescatarians do not eat meat but do consume fish and seafood. Flexitarians follow a vegetarian diet most of the time, but will occasionally eat meat or fish when they choose to do so. While some people may call themselves vegetarian if they only abstain from red meats like beef and pork, true vegetarians refrain from eating all meats including poultry, and seafood.

Benefits of vegetarian diet

The vegetarian diet helps prevent chronic diseases such as heart disease, diabetes, cancer, arthritis, osteoporosis, high blood pressure, and stroke. Despite consuming more calories, vegetarians have lower body mass indices than non-vegetarians. They may have this lower BMI because vegetarians eat more fruits, vegetables, and grains and fewer foods high in fat or calories. Whether vegetarian diets can help to cause weight loss is a debated subject. However, they may help with weight maintenance by providing a wider variety of nutrients. For example, beans and soy products are good sources of protein in vegetarian diets. Compounds in soy products known as isoflavones imitate estrogen in our bodies and may decrease symptoms of certain problems associated with our reproductive cycles, like breast tenderness, hot flashes related to menopause, and menstrual irregularity caused by the polycystic ovarian syndrome. Before deciding to go vegetarian for weight loss, take note of how it may affect your vitamin D intake.

A Guide On How To Start A Vegetarian Diet

Many find that eating a vegetarian diet helps them lose weight. This is because most vegetarian diets are based on whole foods, which fill you up more than processed food. Additionally, vegetarian diets are typically lower in calories, fat and cholesterol than meat-based diets. If you're thinking about starting a vegetarian diet, be sure to first consult with your doctor. Below is a basic guide on how to start a healthy vegetarian diet.

Breakfast Ideas

Try a fruit smoothie with nonfat Greek yogurt, skim milk and a little bit of fruit. Avoid artificial sweeteners and low-calorie sweeteners. Natural sweeteners like honey or stevia are better choices. Instead of fried eggs or sugary cereal, try scrambled eggs made with olive oil or egg substitute (for an extra boost of protein) on whole-wheat toast with fresh berries. You can even have a parfait made up of low-fat cottage cheese sprinkled with fruit and nuts. Cottage cheese is full of protein while the fruits offer essential vitamins and nutrients that will keep you feeling energized throughout your day.

Lunch Ideas

Eating a vegetarian diet can actually make it easier to lose weight since meat is naturally higher in calories than other foods. If you know what you’re doing, you’ll be fine as long as you watch your portion sizes. Some good vegetarian lunch ideas include veggie burritos with black beans, Greek salads topped with feta cheese, hummus-dipped pita bread strips or hummus spread on whole-wheat pitas, veggie sushi rolls and Sweet Potato Salad. Of course, these meals should be consumed in moderation; one or two times per week is sufficient if they are not used as meal replacements. If they replace main meals more often than that, then they aren’t serving their purpose Vegetarian Diet for Weight Loss

Dinner Ideas

Vegetarians do not eat meat, poultry, fish or seafood. People who follow a vegetarian diet may choose from a wide variety of foods including fruits, vegetables, beans and grains. Examples of dinner ideas that are high in protein include lentils, brown rice with tofu or chicken substitutes like seitan.
Non-vegetarians may want to avoid too much-processed food such as frozen dinners or canned soups because these items can be high in sodium. Green vegetables are an important part of any healthy diet plan because they provide fiber and nutrients but contain few calories. Vegetables like broccoli or spinach make satisfying snacks that keep you feeling full between meals.
These things are meant to give new vegetarians some ideas about foods that are both tasty and nutritious. Be sure to speak with your doctor before starting any weight loss program, especially if you have health concerns about being on a vegetarian diet for weight loss purposes.

Desserts and Sweets

Since dessert is typically a treat food, it's a good idea to limit your intake. If you really need that piece of cake, try having a small slice after dinner—it can be just as satisfying as any other time of day. And remember that alcohol contains calories, too.
And some alcoholic drinks are more caloric than others! For example, wine has about 120 calories per 5-ounce glass; light beer has about 95 calories per 12-ounce bottle, and cocktails have between 130 and 150 calories per 5-ounce serving. So if you're trying to keep your weight in check, ordering a vodka soda with lemon instead of your usual gin and tonic might just do the trick. Keep these tips in mind when indulging at happy hour, or whenever temptation strikes.

Going Out? Here’s What You Can Order!

When you eat out, especially if you're not eating at a vegetarian restaurant, it can be a challenge to keep your veggie intake high. To fix this, order a vegetable as your main course, request swaps such as baked rice instead of fried, or get a side of veggies instead of french fries. Asking for grilled meat on a salad, for example, will reduce the number of calories consumed, and eating more healthy food at the start of the meal can reduce the intake of a plate's less healthy elements.
When ordering appetizers, try edamame (soybeans) or steamed dumplings with no sauce. These options have significantly less fat than items like calamari or deep-fried egg rolls. This article on a vegetarian diet for weight loss might have been useful to you, so make sure to read some good vegetable recipes for weight loss as well.