Many people turn to a vegetarian diet to lose weight. However, the results may vary, depending on how you plan and balance your diet. Vegetarian diets also include high-calorie, fatty foods that could be barriers for your weight loss goals. If you are experiencing weight gain from transitioning to a vegetarian diet, it may just mean you should shift what you are eating and how much of it.
High-calorie Foods
Although a vegetarian diet is lower in fat than a traditional meat, it does not mean that it is also lower in calories. For example, if you don't exercise regularly and eat deep dish vegetarian pizza until you are stuffed full every night, you are bound to gain weight. Foods high in calories have a greater impact on weight gain than reducing your fat intake from excluding meat from your diet, although minimizing saturated fats are helpful. Avoid high-calorie foods like an abundance of bread, especially from white, refined flour, along with soda, fried foods and regular desserts and sugary baked goods. Also, avoid artificial sweeteners, as they may increase your appetite, according to DoctorOz.com. Increasing your appetite is not what you want, especially when you are transitioning out of eating meat.
Low-calorie Foods
Focus on eating low-calorie foods until you reach your weight loss goal. If you focus on eating mainly vegetables, you can reduce your calorie intake, while increasing your nutrient intake. Some vegetables are lower in carbohydrates than others. Choose foods like lettuce-based salads instead of potatoes. Instead of eating a baking potato, eat a sweet potato, on occasion, because they are actually lower in carbohydrates and higher in fiber.
Portions and Satisfying Foods
Some people, especially those who are transitioning to a vegetarian diet, eat too much food to satisfy their appetite and compensate for the lack of meat. Some choose to eat more, because they are not eating enough when they stop eating meat. There is usually a time period until you figure out which vegetarian proteins to eat that will satisfy your meat intake. Organic soybeans and quinoa are some of the heathiest vegetarian protiens, because they contain plenty of amino acids your body needs to build and repair muscles, plus they are high in protein and fiber. The Iowa State University Extension also recommends eating high-fiber foods that add sustenance to your digestive system that helps satisfy your appetite and helps with managing your caloric intake. It is much easier to gain weight from high amounts of sugar, saturated and trans fats than it is from healthy fats. If you eat healthy fats, you can satisfy your appetite without eating an abundance of calories and keep your body healthy. Some examples of healthy oils are those found in avocado, ground flaxseed, hemp seed, pumpkin seeds and walnuts. Eating more satisfying foods will make it easier to eat smaller portions that fit within your daily caloric intake goals. Try to eat about three small meals and three snacks to quicken your metabolism.
Raw Vegan
You don't have to eat a 100 percent raw vegan diet to reap the weight loss benefits from it. If you eat most of your meal raw, you can drastically reduce your calories. Plus, you can eat an unlimited amount of raw vegetables, as they are typically very low in calories. Make sure any dressing you use is also low in calories. Be careful with how much fruit you include in your diet, especially how much juice you drink and dried fruit you eat, because the sugar, although natural can add up.
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