People turn to vegetarianism on moral grounds or to improve their health, and it can also help boost weight loss. But following a meat-free lifestyle isn't a license to overeat, and it needs to be part of an active lifestyle. You will also need to plan your diet carefully to avoid nutritional imbalances.
Identification
Although the most basic form of a vegetarian diet avoids meat products, there are several different types of vegetarianism. Vegan diets exclude all animal products, including meat, poultry, fish, eggs and dairy products, and fruitarians take that a small step further, avoiding cooked fruits and vegetables. Lacto-vegetarians allow dairy products, such as milk, cheese, yogurt and butter, and lacto-ovo vegetarians add in eggs. Pesci vegetarian diets allow seafood animal products, whereas semi-vegetarian diets also include poultry.
Weight Loss Benefits
People who follow vegetarian diets, especially vegans, tend to eat fewer calories and fat and have lower body weights than non-vegetarians, according to MayoClinic.com's registered dietitian, Katherine Zeratsky. Diets that include mostly plant-based foods tend to be less caloric and more filling due to the high-fiber content, and therefore you're less likely to pack on extra pounds. However, as the University of Georgia College of Family and Consumer Services points out, vegetarians who eat high-fat dairy products and desserts can still be overweight.
Expert Insight
A review of vegetarianism published in April 2006 in "Nutrition Reviews" looked at data from 87 different scientific studies. Led by Susan E. Berkow, Ph.D. and Neal D. Barnard, M.D., the review found that even as rates of obesity in the general population increase, the percentage of obese vegetarians stays in the low range from 0 to 6 percent. In addition, the body weight of vegetarians averages 3 to 20 percent lower than that of meat-eaters. Barnard noted that a vegan diet increases insulin sensitivity and causes an increased calorie burn after meals so that fewer calories are stored as fat.
Considerations
The strictest forms of vegetarian diets can lead to nutritional deficiencies, particularly vitamin B12, vitamin D, calcium, zinc and iron. If you follow a vegan diet, you'll also need to eat enough plant proteins like beans, nuts and tofu, although lacto-ovo vegetarians tend to have fewer problems getting enough protein and other nutrients. The American Dietetic Association says even children can be vegetarians if the diet is planned properly, but anyone planning to become a vegetarian should be assessed by a registered dietitian or other health care provider before starting.
References
- MayoClinic.com: Vegetarian Diet: How to Get the Best Nutrition
- American Cancer Society: Vegetarianism
- MayoClinic.com: If I Switch to a Vegetarian Diet, Will I Lose Weight?
- Physicians Committee for Responsible Medicine: Vegetarian Diets and Weight Status
- University of Georgia College of Family and Consumer Services: Vegetarianism
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