General rules for weight loss are the same regardless of whether you follow a vegetarian diet. Eating a well-balanced vegetarian diet, however, can help you reach your weight loss goals. According to MayoClinic.com, vegetarians tend to eat fewer calories, consume less fat and maintain lower body weights compared to non-vegetarians. Following a vegetarian diet, however, does not guarantee successful weight loss.
Background
Different versions of vegetarian diets exist. All vegetarians with the exception of semi-vegetarians do not include red meat or poultry in their diet. Pesci-vegetarians omit meat and poultry but consume fish. Lacto-ovo vegetarians include plant-based foods, dairy foods and eggs in their diet; lacto-vegetarians only eat plant-based foods and dairy products and vegans do not consume any forms of animal-based foods.
Basics
In order to lose body weight a calorie deficit, or eating fewer calories than you burn, is required. Although exercise is an important component when losing weight, most weight loss occurs when you reduce your daily calories, according to the National Institutes of Health. This is true for both vegetarians and non-vegetarians. Reducing your daily calorie intake by 500 to 1,000 per day can help you achieve a weight loss of about 1 to 2 Ibs. per week.
Benefits
Switching to a vegetarian diet can make weight loss easier by eliminating calories from high-fat animal-based foods such as meats. Many types high-fat meats are also high in saturated fat and cholesterol; therefore eliminating these foods may help reduce high cholesterol levels and your risk for heart disease.
Risks
Following a vegetarian, especially a vegan, diet to lose weight can pose health risks your diet is not well-balanced or planned out properly. Meats and other animal-based foods contain essential nutrients the human body requires to function properly. Although it's usually best to obtain nutrients from foods, fortunately supplementation can help meet nutrient requirements for vegetarians. According to the American Dietetic Association, important nutrients for vegetarians include omega-3 fatty acids, protein, calcium, iron, iodine, zinc and vitamins B12 and D.
Sample Meal Plan
According to the National Institutes of Health, meal plans consisting of 1,200 to 1,600 calories per day can help most overweight adults lose excess body weight. The U.S. Department of Agriculture food guide pyramid website provides customized weight loss meal plans. Using this resource, a vegetarian 1,400 calorie meal plan consists of 5 oz. of grains, 1.5 cups of vegetables, 1.5 cups of fruits, 4 oz. of dry beans, peas, eggs, nuts or seeds, 2 cups of milk or milk products such as yogurt or cheese, 4 tsp. of oils and 170 extra calories each day.
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