Interested in a vegetarian diet for weight loss? We have got you covered! The trend of vegetarianism has been on the rise recently. In addition to helping people lose weight, this diet is linked to a reduced chance of developing chronic diseases.
If followed correctly, a vegetarian diet for weight loss can be highly effective and beneficial to general health.
A vegetarian diet may not be the best choice for weight loss if you’re consuming an excessive amount of processed foods and refined carbohydrates.
You’re at the right place if you want to become a vegetarian and lose weight! How to lose weight while eating vegetarian, what foods to consume and which to avoid, and the pros and cons of vegetarianism are all detailed in this article.
A Vegetarian diet: What is it?
Vegetables, fruits, and whole grains are the mainstays of a vegetarian diet, along with plant-based proteins such as beans, lentils, tofu, tempeh, and seitan. Foods derived from animals, such as meat, fish, shellfish, and poultry, are not allowed on this diet.
Types of Vegetarian Diets
Typically, when people hear the word “vegetarian diet,” they picture a diet completely devoid of animal products. Nonetheless, there are a variety of vegetarian diets for weight loss that range in the foods they exclude.
Listed below are the most common kinds of vegetarian diet for weight loss.
Lacto-Ovo-Vegetarian
This is the vegetarian diet that is most popular. You can consume eggs and dairy products, but no meat, fish, or poultry.
Lacto-Vegetarian
One kind of vegetarianism is known as lacto-vegetarianism, and it involves eating dairy products but not any other kind of meat, poultry, eggs, or shellfish.
Ovo-Vegetarian
Another kind of vegetarianism that accepts eggs but not dairy, meat, poultry, or seafood is called ovo-vegetarianism.
Vegan
A more stringent variation of vegetarianism is veganism, which forbids the consumption of any animal products whatsoever, including dairy, eggs, poultry, meat, fish, and honey.
Benefits of a Vegetarian Diet
The risk of developing diabetes and some malignancies can be reduced, according to experts, by increasing the consumption of fruits, vegetables, and whole grains. A vegetarian diet also has several additional important advantages, such as:
Enhancing Cardiovascular Health
Cholesterol and saturated fat, two potential causes of cardiovascular disease, tend to be lower in plant-based diets. Inflammation and high blood pressure are risk factors for cardiovascular disease; a plant-based diet may help alleviate these issues.
Promoting environmental sustainability
When compared to meat-based diets, vegetarian diets are better for the environment. Compared to plant-based diets, meat production uses more water, land, and energy, and produces more greenhouse gas emissions. One way to help create a more sustainable future is to eat less meat and more vegetables.
Weight loss
In general, vegetarians eat fewer calories since their increased fiber consumption makes them feel full for longer. A vegetarian diet may increase metabolism and enhance weight loss results, and plant-based foods, such as fruits, vegetables, and grains, often have lower calorie and fat content than animal-based items.
Drawbacks of a Vegetarian Diet
Even though going vegetarian may sound like a great weight loss strategy, there are a few things that could stand in the way of your success. There are a lot of highly processed vegetarian options, and not all of them are good for you.
To make a well-informed decision regarding your nutrition and general health, it is vital to be aware of the possible difficulties of following a vegetarian diet. However, these difficulties may be overcome with careful preparation and attention to dietary requirements.
Lack of protein in the diet
Sufficient protein consumption can be challenging for vegetarians, particularly those adhering to a vegan diet that excludes dairy and eggs. Muscle mass, tissue repair, and immune system function are all aided by protein. In addition to animal products, plants provide a wealth of protein options, such as beans, lentils, tofu, nuts, and seeds.
Overeating refined carbohydrates
Vegetarians often eat a lot of refined carbs, which are things like pasta, bread, and sweets. Lots of processed carbs can make you gain weight and hurt your health in other ways because they raise blood sugar quickly.
Using a lot of processed vegetarian foods
Some processed foods for vegans, like those without meat, may be low in nutrients and high in sodium, chemicals, and preservatives. In other words, eating too much processed veggie food can make you gain weight and hurt your health.
Tips for Vegetarian diet for weight loss
Here are some tips for vegans who want to lose weight:
- Putting non-starchy vegetables on half of your plate: Broccoli, cauliflower, zucchini, mushrooms, and leafy greens are all high-fiber veggies that can help you feel full and cut back on calories.
- Putting protein in all of your snacks and meals: Protein can be found in many foods for vegetarians, such as nuts, seeds, legumes, eggs, cheese, and soy products like tempeh, tofu, and edamame.
- Choosing refined carbohydrates: Legumes, starchy vegetables, fruits, and whole grains are all foods that can help you feel full for longer.
- Choosing foods that are low in calories: Along with low-calorie foods, eat more nuts, seeds, and healthy fats to cut down on calories.
- Sticking to a diet mostly made up of whole foods: There are no extraneous ingredients added to raw foods. This includes whole veggies and fruits.
- Limiting prepared foods as much as possible: Stay away from meat substitutes, frozen dinners, and other highly processed foods because they likely have unhealthy ingredients, too much salt, and extra sugar.
If you stick to a well-balanced veggie diet high in whole plant foods and low in processed foods and refined carbs, you might be able to lose weight.
But if you want to lose weight, it’s also important to work out, get enough sleep, and drink enough water.
Vegetarian foods that help weight loss
You can lose weight if you eat a lot of raw plant foods as a vegetarian. Depending on your plan, there are also options for dairy and eggs.
You might be able to lose weight with these vegetable foods:
- Vegetables that aren’t starchy: Brussel sprouts, broccoli, tomatoes, bell peppers, onion, carrots, celery, and mushrooms
- Starchy vegetables: Corn, peas, winter squash and potatoes
- Fruits: kiwi, mango, oranges, apples, bananas, berries, and citrus fruits
- Whole grains: Barley, quinoa, brown rice, farro, and bulgur wheat
- Legumes and beans: pinto, kidney, black, and pinto
- Nuts and seeds: Almonds, cashews, pecans, chia seeds, sunflower seeds, and nut butter
- Lean proteins: Soy foods like tofu, edamame, and nut butters; Greek yoghurt; milk; beans, lentils; nuts; seeds; and nut butter
- Healthy fats: Healthy fats can be found in foods like avocados, olive oil, coconut, peanuts, seeds, nut butter, and cheese
- Water and other healthful drinks: plain coffee or tea, water with fruit in it, and seltzer with natural flavours
Foods to eliminate from a vegetarian diet to lose weight
If you’re trying to lose weight while on a vegetarian diet, you should cut back or cut out the following foods:
- Vegetarian options that are heavy on processing: veggie patties, meat substitutes, ready-to-eat meals, frozen sweets, and dairy alternatives
- Refined carbohydrates: crackers, bagels, white pasta, and bread.
- Sugar-filled foods and drinks: candies, pastries, cookies, table sugar, fruit juices, energy drinks, sodas, and sweet tea.
- Too much sugar and calories are bad for you, so try not to eat anything in excess.
7-Day Vegetarian Meal Plan for weight-loss
This 7-day meal plan provides a few ideas for a vegetarian diet for weight loss.
Day 1:
| Meal category | Meal Option | Calories | Protein | Carbohydrates | Fat |
| Breakfast | 3/4 cup of cooked oatmeal in ½ a cup of waterone-third cup of berries | 310 | 5g | 55g | 3g |
| Lunch | 1 serving of Veggie Wrap Made with Whole Wheat | 345 | 12g | 45g | 15g |
| Dinner | One plate of veggie burgers made with mushroom and quinoa with bottled sauce | 394 | 20g | 50g | 20g |
| Snack | one medium apple fruit”Nonfat plain Greek yogurt” (half a cup)One-fourth cup of strawberry slices | 175 | 8g | 23g | 5g |
| Total | 1224 | 45g | 173g | 43g |
Day 2:
| Meal category | Meal Option | Calories | Protein | Carbohydrates | Fat |
| Breakfast | one serving Baking Banana-Nut Oatmeal Cups1 Clementine | 211 | 6g | 38g | 10g |
| Lunch | 1 bowl of hummus with lemon-roasted vegetables | 360 | 15g | 45g | 15g |
| Dinner | One serving Tostadas with Butternut Squash and Black Beans | 422 | 15g | 50g | 15g |
| Snack | one-fourth cup of berries3/4 cup of plain, nonfat Greek yogurtTwo Energy Balls with Peanut Butter | 290 | 15g | 30g | 7g |
| Total | 1214 | 51g | 163g | 47g |
Day 3:
| Meal category | Meal Option | Calories | Protein | Carbohydrates | Fat |
| Breakfast | One serving Baking Banana-Nut Oatmeal Cupsone medium apple fruit | 271 | 8g | 45g | 12g |
| Lunch | 1 bowl of hummus with lemon-roasted vegetables | 360 | 15g | 45g | 15g |
| Dinner | One bowl of tomato basil pasta with two tablespoons of shredded Parmesan cheese on top | 380 | 15g | 50g | 10g |
| Snack | One hard-boiled egg punctured with a sprinkle of pepper and salthalf a cup of berriesTwo Energy Balls with Peanut Butter | 284 | 17g | 20g | 8g |
| Total | 1208 | 55g | 160g | 45g |
Day 4:
| Meal category | Meal Option | Calories | Protein | Carbohydrates | Fat |
| Breakfast | One servingBaking Banana-Nut Oatmeal Cupsone medium apple fruit | 271 | 7g | 45g | 10g |
| Lunch | 1 bowl of hummus with lemon-roasted vegetables | 360 | 12g | 45g | 15g |
| Dinner | One dish of sour cream, two tablespoons of shredded Cheddar cheese, and stuffed potatoes with salsa and beans | 405 | 15g | 50g | 15g |
| Snack | One hard-boiled egg with a thin layer of salt and a sprinkle of pepper1 ClementineTwo Energy Balls with Peanut Butter | 287 | 15g | 22g | 6g |
| Total | 1215 | 49g | 162g | 46g |
Day 5:
| Meal category | Meal Option | Calories | Protein | Carbohydrates | Fat |
| Breakfast | One portion of avocado-egg toast1 clementine | 306 | 10g | 35g | 15g |
| Lunch | 1 bowl of hummus with lemon-roasted vegetables | 360 | 12g | 45g | 15g |
| Dinner | 1 serving Veggie Tikka Masala¾ cup measuring of cooked brown rice | 428 | 20g | 50g | 18g |
| Snack | ½ cup of berriesone medium apple fruit | 127 | 5g | 25g | 5g |
| Total | 1221 | 47g | 155g | 53g |
Day 6:
| Meal category | Meal Option | Calories | Protein | Carbohydrates | Fat |
| Breakfast | 3/4 cup of cooked oats in 1 half a cup of waterone-third cup of berries | 310 | 6g | 55g | 3g |
| Lunch | 1 serving of Veggie Wrap Made with Whole Wheat | 345 | 12g | 45g | 15g |
| Dinner | One servingVegan Beefless Tacos | 360 | 15g | 40g | 20g |
| Snack | One medium apple fruitTwo Energy Balls with Peanut Butter | 269 | 11g | 25g | 11g |
| Total | 1225 | 44g | 165g | 49g |
Day 7:
| Meal category | Meal Option | Calories | Protein | Carbohydrates | Fat |
| Breakfast | A half cup of cooked oats with a half cup of skim milk and a half cup of waterhalve a medium apple, peeled1 tablespoon of walnuts, chopped | 322 | 8g | 40g | 5g |
| Lunch | 1 serving of Veggie Wrap Made with Whole Wheat | 345 | 12g | 45g | 15g |
| Dinner | One serving Curry Chickpea Stew | 401 | 35g | 40g | 20g |
| Snack | half a cup of berriesEight almondsOne egg that has been hard-boiled and sprinkled with a little salt and pepper | 173 | 12g | 13g | 6g |
| Total | 1211 | 67g | 138g | 46g |
The bottom line
You might find success in your weight loss efforts by switching to a vegetarian diet rich in healthy plant foods. It is critical to consume an adequate amount of protein while reducing calorie-heavy meals, refined carbohydrates, and processed foods.
