The foods you consume play a major role in your body weight, as well as your overall state of health. Vegetarian diets restrict or eliminate the consumption of certain animal products. Vegetarians generally weigh less than nonvegetarians, although cutting out meat is not a guarantee of weight loss. Weight gains and losses depend on calorie intake, regardless of how much meat you eat.
Weight Loss
A reduction in body fat occurs when you consistently eat fewer calories than your body requires for fuel. Creating a calorie deficit of between 500 and 1,000 calories each day results in an average weight loss of around 1 to 2 pounds each week. Increasing your level of activity can help you lose weight by encouraging your body to burn additional calories.
Vegetarianism
Vegetarians tend to eat less fat and fewer calories, practices that result in a lower body weight. However, vegetarian diets are not automatically low in fat and calories. Vegan diets cut out all animal products, while ovo-lacto vegetarian diets allow for the consumption of certain foods, such as milk, cheese and eggs. Most vegetarian diets contain large amounts of plant-based proteins and include fewer foods that contain saturated fat, important factors in losing excess body weight.
Considerations
Plant-based proteins, vegetables, fruits and whole grains are nutrient-dense foods, meaning they help you meet your nutritional needs without adding excess fat and calories. While consuming the majority of your calories from these types of foods can help you lose weight, other vegetarian foods can lead to an increase in body fat. Many desserts, snack foods and sweetened beverages contain large amounts of sugar, fat and calories. Meat substitutes, such as soy hot dogs and soy cheese, can also add calories to your diet and fat to your frame. Eating excessive amounts of high-calorie sweets and processed foods may also make it difficult to meet your nutritional requirements.
Nutrition
Vegetarians require a variety of plant foods to supply adequate amounts of protein and other nutrients, such as iron, zinc, calcium, vitamin B12 and vitamin D. Healthy sources of these nutrients include whole grains, root vegetables, soy milk, dairy products, lentils, tofu and nuts. Restricting calories and cutting out nutritionally empty foods, such as potato chips, pastries and candies, can help you lose weight while on a vegetarian diet.
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