Weight loss can not only improve the way you look and feel, but also improve your health. The American Dietetic Association notes that adopting a healthy lifestyle and losing a small amount of weight, just 5 to 10 percent of your body weight, can be beneficial and result in reduced chronic diseases and improved quality of life. Following a vegetarian diet to lose weight can be healthful if it is carefully planned and smart food choices are made.
Healthy Weight Loss
The amount of calories you need daily depends on your age, sex, height, weight and physical activity level. The Dietary Guidelines for Americans 2010 estimates calorie needs to maintain weight is between 1,600 to 2,400 for women and 2,000 to 3,000 for men. Weight loss is achieved when the amount of calories eaten is less than the calories expended. You can accomplish this by consuming fewer calories from foods and beverages or by increasing physical activity. A combination of the two is the healthiest way to achieve your goal. A calorie deficit of just 500 calories a day can help you lose one pound a week.
Grains
Grains provide fiber, vitamins, minerals, and carbohydrates for energy. Choose whole grains including brown rice, 100 percent whole wheat breads and pastas, oatmeal and corn to ensure you get the most nutrients from the least amount of calories. The Dietary Guidelines suggest consuming 3 oz. to 8 oz daily, depending on your calorie needs. One serving is considered a slice of bread; 1/2 cup cooked pasta, rice or cereal; or an ounce of read-to-eat cereal.
Protein and Dairy
You need 4 to 6 oz equivalents of protein foods and 2 1/2 to 3 cups dairy or calcium-fortified products daily to maintain muscle and bone mass. Vegetarians can meet protein needs by consuming soy products, nuts, seeds, eggs, beans, and peas. An ounce equivalent is 1 egg , 2 oz tofu, 1 oz tempeh, 1 tbsp nut butter, 1/2 oz seeds or nuts, or 1/4 cup cooked beans or peas. A cup of milk, yogurt or calcium-fortified beverage and 1 1/2 oz of natural cheese is considered a 1 cup dairy equivalent.
Fruits and Vegetables
Choose a variety of non-starchy vegetables and colorful fruits daily to ensure you get the fiber, potassium, magnesium and other phytonutrients your body needs. The dietary guidelines suggests consuming 1 1/2 to 2 cups fruits and 1 1/2 cups to 2 1/2 cups vegetables daily. Consume no more than 5 cups of starchy vegetables, like potatoes and corn, per week to help lose weight, as these vegetables have more calories per serving.
Oils and Fats
The fat your body needs should come primarily from foods such as olives, avocado, nuts, seeds, and a small amount of olive, canola or corn oil used for cooking. Adding margarine, butter, creamy salad dressing and mayonnaise to foods provides little more than excess fat and calories and can prevent weight loss. Limit oil intake to less than 21 g, which is about 1 1/2 to 2 tbsp, per day.
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