Simply following a vegetarian diet will not lead to weight loss unless it is planned out carefully. This is especially true if following one of the less strict forms. Vegetarians must still watch calorie intake in order to lose weight. The first step in any weight loss program, especially one that is vegetarian, is to consult with a health care provider to make sure individual needs are being met.
Identification
There are three main categories of vegetarians. Lacto vegetarians do not consume animal products such as meat, chicken or fish but they do eat dairy products and eggs. Lacto-ovo vegetarians along with the above do not consume eggs, but they do use dairy products. Vegans are the strictest and they do not consume animals or any products that come from animals, such as dairy products, honey and others. There are many misconceptions about vegetarian diets, including that they are not well balanced or healthy. However, according to Medline Plus, even vegans can get all the nutrients they need with a carefully planned diet.
Considerations
Whether following a vegetarian diet or not, the bottom line is that to lose weight less calories must be eaten then are burned off. Too many calories even if they are from healthy foods will eventually lead to weight gain, so switching to a vegetarian diet does not guarantee weight loss, reports MayoClinic.com. It is still necessary to control portion sizes and eat high calorie foods in moderation. Cheeses, pasta, peanut butter, breads and other foods while vegetarian, can still be high in fat and calories. Vegetarians also need to buy low fat soy products and meat substitutes as these products may have salt and fat added for taste.
Features
The key to successful weight loss is to not just cut out calories, but to do so in away that does not lead to feeling starved or deprived. This means that both vegetarians and non vegetarians should focus on eating foods that are high in water and fiber content. Aim to get most of the daily calories from fruits, vegetables, whole grains and low fat dairy. Fiber takes a long time to digest so these types of food, can help to curb hunger and keep the body feeling satisfied. Vegetarians who focus on refined grains such as white bread, white pasta, white rice and potatoes may gain weight as these foods are digested quickly and can lead to cravings and overeating. The Cleveland Clinic recommends aiming for four or more servings of vegetables and three or more servings of fruit each day. One serving of a vegetable is about ½ cup and for fruit, one serving is a medium piece of fruit or a cup fresh fruit.
Solution
Even when following the above guidelines the key is to eat smarter not less, states the Centers for Disease Control and Prevention. For example, a cup of whole wheat pasta has about 175 calories. A cup of veggies such as broccoli, mushrooms or zucchini has only 20 to 30. So a plate filled with whole wheat pasta with just a cup of veggies is healthy and vegetarian, but it has a lot more calories then a plate with a cup of pasta with four or five cups of veggies. In the end the second plate of food is larger but has less calories and it will be more filling. Approaching meals in this way will lead to weight loss goals.
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