The Best Vegetarian Weight Loss

A vegetarian diet typically contains fewer calories and less fat than an omnivorous diet that includes both plant and animal foods, according to MayoClinic.com. When followed and monitored properly, this reduction in calories and fat can lead to significant and sustainable weight loss. The best vegetarian diet is one that balances your daily nutritional needs and is enjoyable enough to stick with long-term.

Sufficient Protein

Protein is integral to muscle growth and development in your body, and may be helpful in suppressing your hunger while dieting. Many vegetarian foods, however, do not contain complete amino acid chains in their proteins. This is more common in strict diets such as vegan-vegetarianism in which a person consumes no animal products at all. Monitor your protein intake closely and consume meals with complete proteins. Examples include peanut butter sandwiches, beans and rice, tofu and eggs.

High Fiber

One benefit of a vegetarian diet is that you will naturally consume a higher amount of fiber than an omnivore would. According to authors Joan Sabaté and Rosemary Ratzin-Turner in their book "Vegetarian Nutrition," the average American only eats 15 g of protein per day, while the average vegetarian gets 45 g per day. Eating raw fruits, vegetables and whole wheat breads can greatly increase your fiber intake, which has been shown to reduce your appetite without greatly increasing your daily caloric consumption.

Low-fat Cooking

When using a vegetarian diet to lose weight, it is best to cook your foods with low-fat cooking methods. Columbia University advises that you steam, boil or bake your vegetables when possible instead of using oil to fry them. If a recipe calls for cooking with oil, you can either try to halve the amount of oil you use or substitute it with vegetable broth, wine or water.

Increased Carbohydrates

Raising the amount of low-fat carbohydrates in your diet can increase your resting metabolic rate, according to "Vegetarian Nutrition." Many omnivores avoid complex carbohydrates under the misconception that they lead to weight gain. In reality, it is high-fat carbohydrates that are difficult for your body to process. Eating more fresh fruits, vegetables, beans and legumes in your diet gives your body carbohydrates that it can burn off quickly, which encourages a faster metabolism and more weight loss.