According to the 2008 study "Vegetarianism in America," conducted by the Harris Interactive Service Bureau and published in "Vegetarian Times," about three percent of American adults are vegetarian. The same study cited that about 10 percent of U.S. adults "follow a vegetarian-inclined diet." About 49 percent of the vegetarians polled in the study cited either weight loss or weight maintenance as part of their reasons for choosing this type of diet.
Vegetarian Diets Don't Guarantee Weight Loss
Vegetarian diets tend to be lower in fat and total calories than the traditional western diet. However, reducing or eliminating animal products from the diet does not automatically create weight loss. It's important to understand which plant-based foods have the potential to sabotage weight loss efforts. Even if you're vegetarian, you still need to watch overall calories and the ratio of calories, fat and protein in your diet.
Total Calories
Whether you eat a vegetarian diet or not, it is necessary to moderate your total daily calories in order to lose weight. The number of calories you need each day depends on how much you weigh and your activity level. According to Dr. Liz Applegate, director of sports nutrition at the University of California at Davis, you can easily estimate your minimum daily calorie needs. For women, multiply your weight in pounds by 10. Men should multiply their weight in pounds by 11.
No more than 50 percent from carbohydrates. About half of the carbohydrates you eat should come from whole grains such as whole wheat and whole oats. For most adults, about 20 percent of your total daily calories should come from protein. Plan to eat about 0.4g of protein for every pound you weigh, although some athletes, pregnant women and growing children may need more.
Lacto-Vegetarian Considerations
All vegetarian diets are not the same. Vegans eat only plant-based foods and no eggs or dairy products. Lacto-vegetarians include dairy foods in their diet and lacto-ovo vegetarians eat dairy and eggs. Since regular dairy products are high in fat and total calories, you'll have to pay close attention food labels if you plan to eat these types of foods. Choose fat-free, low- or reduced-fat dairy products to limit excess calories and maintain the right balance of fat, carbohydrates and protein. No more than 30 percent of your calories should come from fat. Be mindful of some fat-free or low-fat dairy products that substitute sugar for fat to enhance flavor.
Carbohydrates and Protein
No more than 50 percent of your total daily calories should come from carbohydrates. About half of the carbohydrates you eat should come from whole grains such as whole wheat and whole oats. Choose whole fruits and vegetables whenever possible. Avoid frozen or canned vegetables in sauces or syrups that may be high in calories and sodium. If you've never consumed large amounts of fiber-rich whole grains and fresh produce, be sure to increase your intake non-caffeinated drinks to prevent constipation.
For most adults, about 20 percent of your total daily calories should come from protein. Plan to eat about 0.4g of protein for every pound you weigh, although some athletes, pregnant women and growing children may need more. Choose lean protein sources that contain no more than 30 percent of calories from fat.
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