Weight Loss & Vegetarian Diet

Weight loss occurs when exercise and diet combine to create a calorie deficit. Energy expenditure must exceed input by 3,500 calories for a person to lose one pound. Vegetarian diets, along with exercise, can be effective in achieving weight-loss goals because plant-based foods normally have fewer calories. However, a vegetarian diet requires the same planning and attention to variety, balance and moderation as other nutrition plans.

Benefits

A carefully organized vegetarian diet can supply all the energy a person needs and aid with weight loss if planned within calorie limits. Vegetarian diets are typically lower in saturated fat and cholesterol and higher in fiber, says sports dietitian Jill Tarver, M.S., R.D. Fiber keeps people satiated and can help regulate blood sugar.

Considerations

Vegetarian diets that are too restrictive can lead to nutrient deficiencies. "Whether competitive athletes or people increasing their physical activity levels to lose weight," Tarver says, "getting enough protein and iron are of concern for vegetarians." Other potential nutrient deficiencies to consider include calcium, zinc and B12. It can be difficult to obtain adequate levels of healthy omega-3 fatty acids for those who consume no animal products.

Levels

Different types of vegetarians include vegans, lacto-, lacto-ovo, macrobiotic and semi-vegetarians and differ based on what animal products a person eliminates from her diet. For example, lacto-vegetarian diets include dairy but no other animal products, and lacto-ovo includes eggs and dairy but no meat. Those aiming for weight loss should make sure to obtain all essential nutrients within set calorie limits. The American Dietetics Association has tips for planning meals at all vegetarian levels.

Food Sources

There are many options for vegetarians to meet nutritional needs while keeping calories low. Tarver recommends pairing foods such as rice with beans, eggs with oatmeal and consuming non-fat dairy products. Those who wish to lose weight must pay close attention to portions. "Keep in mind half a cup of brown rice has over 100 calories," Tarver says. Snacks for vegetarians include trail mix, soy milk smoothies and dried fruit.

Time Frame

A vegetarian diet with weight-loss goals must be planned to fit a person's lifestyle and goals for the long term. According to the National Weight Control Registry, people who successfully maintain weight loss for two to five years share a set of behavioral traits, including maintaining a low-fat diet and incorporating regular exercise into their routines.