People choose to follow a vegetarian diet for a variety of reasons. According MayoClinic.com, vegetarians tend to eat fewer calories and weigh less than non-vegetarians. If you're following a vegetarian diet to lose weight, it's important to make healthy food choices and plan your meals to reduce calories and avoid nutrient deficiencies.
Background
Different types of vegetarian diets exist. Vegan diets eliminate all animal products including meat, fish, poultry, dairy products and eggs. Lactovegetarians consume dairy foods and plant-based foods, but no meat, poultry, fish or eggs. Lacto-ovovegetarians consume eggs in addition to foods included in a lactovegetarian diet. Each type of vegetarian diet can be included in a successful weight loss program.
Weight Loss
To lose weight, you need to reduce the calories you take in. The Dietary Guidelines for Americans 2005 recommends reducing daily calories by about 500 per day for successful weight loss, and participating in physical activity for successful weight maintenance. These dietary guidelines apply to both vegetarians and non-vegetarians. According to the National Institutes of Health, overweight men and some overweight women can benefit from following 1,200- to 1,600-calorie meal plans, while most overweight women can lose weight effectively by following 1,000 to 1,200 calorie diets.
Concerns
According to the American Dietetic Association, well-planned vegetarian diets can be nutritionally adequate for everyone, but you need to ensure you consume key nutrients such as protein, iron, calcium, zinc, omega-3 fatty acids, vitamin B12 and vitamin D. Eliminating meat from your diet can put you at risk for these or other nutrient deficiencies. A carefully planned vegetarian menu, including supplementation if necessary, will help prevent nutrient deficiencies during weight loss.
Tips
Choosing lower fat vegetarian foods can help you reduce daily calories and effectively lose weight. Lacto-ovovegetarians can substitute egg whites for whole eggs to help reduce fat, calories and dietary cholesterol. Lactovegetarians can choose low-fat or fat-free dairy products, including part-skim, low-fat cheeses instead of higher fat dairy products. Vegans can choose "light" tofu products instead of regular tofu, for example. Replace fried foods with baked or steamed foods. Reading food labels will help you choose lower-calorie vegetarian products.
Meal Plans
The U.S. Department of Agriculture's MyPyramid Plan provides customized meal plans for adults, adolescents and children. MyPyramid weight loss meal plans are available for overweight individuals. Lacto-ovo and lactovegetarian diets can be incorporated into MyPyramid weight loss meal plans. Low-fat dairy products are included in the MyPyramid milk group. The meat and beans food group provides dietary protein and includes eggs, egg whites, nuts, seeds, and legumes in addition to meat, fish and poultry.
References
- MayoClinic.com: Vegetarian Diet: Will it Help Me Lose Weight?
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2005
- American Dietetic Association: Vegetarian Diets
- National Institutes of Health: Identification, Evaluation and Treatment of Overweight and Obesity in Adults
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