How does vegetarian diet help in weight loss

How does vegetarian diet help in weight loss

If you are one of the many weight watchers across the globe you’ll obviously be on the lookout for an ideal diet plan to lose weight. According to a 2012 study published in ‘Nutrition Research and Practice’ people who are on vegan diet on long-term basis tend to be slimmer when compared to the non-vegetarians. Thus, Vegan Diet or Vegetarian Diet Plan is considered as an option to lose weight by many weight watchers worldwide.

What is Vegetarian Weight Loss Diet?

 If you are following the vegan or vegetarian diet for weight loss, you’ll not be allowed to consume fish, eggs, meat and dairy products. Instead you’ll eat food items like fresh veggies, fruits, pulses, legumes, beans, whole grains, plant-based milks, vegetable oils, tubers and roots, seeds and nuts, meat alternatives & non-dairy products.

Vegetarian Weight loss Diet: Words of Caution

Before setting out on a vegetarian weight loss diet journey, you need to understand the risk factors and the precautionary measures you need to abide by…Read on:

When you are on Vegan Diet you need to make sure that you take only the nutrient-dense food items that could make up for the elimination of certain major food groups from your diet. If you do not pay heed to that part, you may end up suffering from nutritional deficiencies. Therefore, those on Vegan Diet need to supplement the diet they consume with Vitamin-fortified cereals, vitamins, soy products etc to keep deficiencies at bay.

Furthermore, once you have started your vegetarian diet weight loss journey and have lost good amount of weight, you need to stick to the diet plan. If you give up and return to mixed diet (i.e. Vegetarian + Non Vegetarian) after a certain period of time you’ll not only regain the lost weight but also may fall prey to serious metabolic disorders such as cardiac diseases, Type 2 diabetes.

Also, to lose weight safely through Vegan Diet, you need to follow the guidelines offered by the Centers for Disease Control and Prevention. The Center advises you not to lose weight at a weight loss rate faster than 2 pounds each week. That’s the safest rate and brings about healthy weight loss.

How to optimize vegetarian diet for maximum weight loss

The best rule for decent weight loss through Vegan diet is that you need to get 40% of calories from Carb and 30% of calories each from proteins and healthy fats.

Vegan Proteins sources:

  1. Tofu
  2. Beans
  3. Lentils
  4. Peas
  5. Chickpeas
  6. Greek Yoghurt
  7. Quinoa
  8. Nutritional Yeast

Vegan Fat sources:

  1. Olives
  2. Coconut oil
  3. Olive oil
  4. Avocado
  5. Cheese
  6. Nuts (Cashews, Almonds, Pecans, Pistachios, Walnuts, Peanuts)
  7. Seeds (Pumpkin seeds, Chia seeds, Sunflower seeds, Flaxseeds, Hemp seeds)

Vegan Carbohydrate sources:

  1. Bananas
  2. Kale
  3. Apples
  4. Spinach
  5. Mangoes
  6. Carrots
  7. Mangoes
  8. Rice
  9. Whole grain pasta
  10. Whole grain bread

Major classifications of vegan weight loss diet

Vegan or Vegetarian Weight loss diet may be classified into the following types:

1  Lacto-Ovo Diet

This diet type allows consumption of eggs and dairy products along with plant-based foods.

2  Lacto Diet

This diet type allows consumption of dairy products along with plant-based foods but no eggs.

3  Pescatarian Diet

This diet type allows consumption of seafood and fish along with plant-based foods.

4  Pure Vegan Diet

This diet type allows consumption of only plant-based food and nothing else.

How does vegetarian diet help in weight loss?

High fiber content of Vegetarian Diet can suppress hunger, give you a sense of fullness and curb overeating tendencies thereby making you consume fewer calories. Also, the fiber in Vegan diet can stabilize your blood sugar levels and prevent sudden sugar spikes that are responsible for increased fat storage. In a study published in ‘Obesity’ journal in the year 2007, it has been declared that people on vegan diet can lose fair amount of excess pounds when compared to any other diet plan.

Sample Vegetarian Weight Loss Diet Plan


Vegetarian diet plan for weight loss


What all mistakes could cause derailment of Vegan diet weight loss efforts?

When you are trying to lose weight through Vegan Diet, these are the mistakes you need to avoid in order to be successful:

1 Feasting on fried vegetarian food

Fried Vegetarian Foods are full with unhealthy saturated fats and are of course not a healthy option when you are trying to lose weight. Instead of fried vegetarian foods consume baked or steamed versions or the ones cooked in very low oil.

2 Showing love for Vegan Junk Food

There are vast array of Vegan Junk Foods available in the market and each one tastes mind-blowing. But having them generously could sabotage your weight loss plan. So, eat healthy when it comes to junk food and strictly stay away from food items like vegan cupcakes, cookies, pizzas, burgers, chips, patties etc. Those are high calorie, high sodium foods and also contain unhealthy fats that can make you pathetically obese

3 Using high calorie condiments & dressings on salads

Eating salads at meal time? Great…But, if you have topped your salads with any of the high calorie dressings such as mayonnaise, creamy cheese, crouton, Ketchup, BBQ Sauce you reduce your chances of slimming down. So, replace those high calorie condiments and dressings with healthier, non-fattening alternatives like balsamic vinegar.

4 Gulping down beverages with empty calories & other fattening ones

Carbonated drinks can make you fat like anything as such drinks are full of empty calories. The same applies to store bought fruit juices etc. Adding sugar to beverages like tea, coffee etc too can destroy their weight loss potency. The best options for you are unsweetened tea, coffee, flavored water.

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