Altering your vegetarian diet to lose weight involves using healthy preparation methods, portion control and reducing calories. As a vegetarian, you already eat plant-based foods, which are generally low in calories. However, to lose weight, you must analyze your vegetarian diet for ways to cut higher calorie foods from your diet to reach your weight goals.
Identification
A vegetarian weight-loss diet varies based on what type of vegetarian lifestyle you enjoy, and your weight loss goals. Losing weight involves cutting unnecessary calories from your diet, while still eating enough calories to sustain your activity level. You should consume a minimum of 1,200 calories while dieting, no matter what type of vegetarian you are. The lacto-ovo-vegetarian consumes dairy and egg products, while a vegan follows a strict, no animal products lifestyle. MayoClinic.com indicates that other types of vegetarians include a lacto-vegetarian, who consumes dairy products but no eggs or meat products, as well as the person who generally eats a vegetarian diet, but occasionally includes seafood or poultry in a meal.
Fruits and Vegetables
Fruits and vegetables are main components of your vegetarian lifestyle. You should eat about four servings of vegetables and two servings of fruit each day. Take advantage of the low amount of calories in fruits and vegetables by cutting unnecessary calories from your preparation methods. Do not add brown or white sugar to fruit, choose whole fruits over smoothies and avoid syrup-based canned or frozen fruits. Never batter and fry vegetables, as 3 tbsp. of vegetable oil has 360 calories, all from fat. Instead, eat your vegetables raw in green salads, pasta salads or steamed. Use zero-calorie vinegars as seasonings, or purchase fat-free salad dressings.
Grains
Grain foods give you some protein and fiber, which can help you feel less hungry as you reduce the number of calories you eat. Pasta is filling, but also calorie dense. Avoid cheese-filled pasta, such as tortellini, which has about 249 calories in 3/4 cup. Instead, use whole-wheat or enriched pasta, which has about 100 calories per ounce. Purchase low-calorie, 100 percent whole wheat breads to reduce the number of calories you consume from bread each day. Measure 1/2 cup servings of brown rice, oatmeal, high-fiber cereal or quinoa to ensure you do not eat more than you need. Top your pastas and whole-grain rices with a protein such as baked tofu or steamed or grilled vegetables.
Proteins
As a vegetarian, you can easily obtain the protein you need from plant foods, dairy or eggs. When losing weight on a vegetarian diet, choosing low calorie proteins will help you create a calorie deficit. Look for lower-calorie versions of soy yogurt or cheese, use egg whites rather than whole eggs and carefully measure your intake of nuts and seeds. Eat 12 almonds rather than 24 to save 82 calories and avoid sweetened coconut, as 1 cup has over 400 calories. Beans, tofu and textured vegetable protein are excellent, low-calorie sources of protein. Choose the lowest calorie veggie burgers, or eat half a patty rather than a whole.
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