A vegetarian fat-loss diet can greatly improve your health if you carefully monitor your nutrition and eat enough complete protein sources, or foods that provide all of protein's essential building blocks called amino acids. Whether you decide to consume dairy or not will determine how many calories can come from other sources, such as nuts and legumes, which don't have the sugar that milk has in the form of lactose but also don't provide a complete source of protein. The fiber in vegetables provides a filling, low-calorie bulk to your diet and slows the release of insulin from the carbohydrates you eat, according to the Oregon State University Linus Pauling Institute.
Protein
The U.S. Department of Agriculture's Dietary Reference Intakes recommends that adults get 10 percent to 35 percent of their calories from protein. Sources of vegetable protein include nuts, beans, fruits and vegetables and usually include healthy fat and carbohydrates, so don't neglect to add up the calories from these additional nutrients. One way to ensure you receive a complete amino acid profile from your vegetable protein sources is to combine them. For example, eat legumes with the South American grain quinoa, which contains all of the amino acids. Soy is another plant-based complete protein source.
Carbohydrates
You'll eat many carbohydrates on a vegetarian fat-loss diet because most fruits and vegetables contain carbohydrates. Counting your calories will help more with weight loss than counting carbs, especially since you won't be on a low-carb diet. According to the Harvard School of Public Health, the simple, processed carbs in desserts and soft drinks may inhibit weight loss by converting immediately to blood sugar upon digestion. Don't worry about gaining weight by eating healthy carbs, such as whole grains, beans, yams and quinoa.
Fiber
Fiber is a type of carbohydrate that your body can't break down into smaller parts the way it breaks down complex carbohydrates. Insoluble fiber does not dissolve in water as soluble fiber does, becoming a viscous gel that absorbs cholesterol and removes it from your body. Vegetable sources of insoluble fiber include dark, leafy greens and wheat bran. They provide a filling bulk to your diet, while sources of soluble fiber slow the digestion of food. These foods help you lose weight by keeping you full and aiding in digestion as well as providing many important vitamins and minerals.
Fat
Continue to eat plenty of dietary fat while slimming down, about 20 percent to 35 percent of your total calories, according to the Dietary Reference Intakes. Eating fat will only cause you to gain weight if you eat too much of it. At 9 calories per gram, it contains more than twice the amount as carbs or protein. Fat, however, provides your body with a secondary source of energy that does not cause the release of insulin. Additionally, the unsaturated fat from plant sources contributes to lower blood pressure and cholesterol when eaten in place of excess carbohydrates or saturated fat from meat, according to the Harvard School of Public Health.
References
- Linus Pauling Institute at Oregon State University: Fiber
- Dietary Reference Intakes
- Purdue University Department of Horticulture: Quinoa
- Harvard School of Public Health: Carbohydrates -- Good Carbs Guide the Way
- Harvard School of Public Health: Fats and Cholesterol -- Out with the Bad, In with the Good
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