Vegetarians tend to eat fewer calories and weigh less than nonvegetarians, according to Katherine Zeratsky, R.D., L.D., a Mayo Clinic nutritionist. But becoming a vegetarian will not necessarily lead to weight-loss, because you may still take in more calories than you expend. The amount of pounds dropped will depend on your daily caloric intake and how much you burn off, and a nutritionist can help you get started on your vegetarian diet.
Calories
Losing 1 lb. of fat requires you to eliminate 3,500 calories. Even if you become a vegetarian, you will not lose weight if you do not lower your daily caloric intake. However, because a vegetarian diet consists mainly of vegetables and fruits, you may find that it is easier to consume fewer calories on this type of eating plan. If you cut out 500 calories a day when becoming a vegetarian, you can lose about 1 lb. a week. Furthermore, sticking to your low-calorie, meatless diet may also help you keep those extra pounds at bay once you have lost them.
Smart Food Choices
Certain vegetarian food items may contain high amounts of fat and calories, but little to no nutritional benefits. To lose weight, you will need to make smart food choices that promote weight loss. For example, instead of choosing a large serving of full-fat cheese, eat a smaller serving of low-fat cheese. Steam your vegetables instead of frying them, and replace whole or two percent milk with nonfat or soy milk. Small changes like these can help you achieve that daily 500-calorie deficit and lose 1 lb. a week.
Vitamins and Nutrients
While following a vegetarian diet, keep in mind that you need to eat a variety of foods to ensure that you are getting all the nutrients you need. Include protein from sources like beans, nuts and tofu to keep your muscles and bones strong. Get enough zinc to keep your immune system healthy while losing weight by eating things like pumpkin seeds, kidney beans and milk products. Vitamin B12, which is essential for preventing anemia, is found almost exclusively in animal products, and you may need to take a supplement if you eliminate these items. Consider consulting with a nutritionist to ensure that your vegetarian diet includes all the necessary vitamins and nutrients.
Additional Considerations
Talk to your doctor before switching to a vegetarian diet, and tell her about any conditions you have or medications you are on. You might also ask her how many pounds you should aim to lose in a week, as well as how much weight you need to drop overall. Everyone's body is different, and a health care provider can give you suggestions tailored to your personal needs and goals.
References
- MayoClinic.com; Vegetarian Diet: Will It Help Me Lose Weight?; Katherine Zeratsky, R.D., L.D.; April 2009
- MayoClinic.com; Vegetarian Diet: How to Get the Best Nutrition; Mayo Clinic Staff; June 2010
- MyPyramid.gov: Vegetarian Diets
- University of Maryland Medical Center; Tips for Losing Weight; October 2009
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