Just switching to a vegetarian diet can be a step toward weight loss. According to Mayo Clinic’s nutritionist Katherine Zeratsky, R.D., L.D., vegetarians usually consume less fat and fewer calories than meat eaters. However, vegetarians can also be overweight if they choose to eat fast food or high-calorie meals. To lose weight and keep it off, vegetarians need to plan their diets as well as non-vegetarians.
Step 1
Set up an eating plan. If you’re always on the go, prepare meals at home that you can take with you so you don’t depend on restaurant food. Whole wheat pita bread or tortillas are easy to make and carry and can be filled with a number of low-calorie options, including shredded veggies, beans, meatless chili or tofu.
Step 2
Learn to make substitutions. If you eat eggs and dairy, switch to a low-fat version of your favorite products. Instead of frying, grill or steam your favorite veggies. In recipes calling for cream, use silken tofu instead. For breakfast, choose shredded wheat or bran instead of sugary cereals. While both are vegetarian, the added sugar will make weight loss more of a challenge.
Step 3
Try following a vegan diet for a while. Vegans avoid dairy products, honey and eggs. Because dairy is high in fat, cutting down on its consumption will help with your weight loss. Soy or rice cheese can be a healthy alternative. Try plain soy milk as a healthy substitute that contains no sugars and no fat. Just read labels and compare fat content before buying.
Step 4
Choose foods that have a high content of water, such as cucumbers, watermelons and tomatoes. These will fill you up but provide a relatively small amount of calories, so you’ll feel satisfied but still lose weight. Shy away from liquid calories such as sodas and juices and instead drink water or other calorie-free drinks.
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