Many people adopt a vegetarian diet for ethical reasons, but eliminating meat and other animal products from your diet can have health benefits as well. Animal products are often high in fat and calories, so choosing alternative foods may help you lose weight. However, if you are trying to follow a vegetarian weight loss plan, it is still important to consider the nutritional content of the foods that you eat. Not all vegetarian foods help promote weight loss, so be sure to check fat and calorie content before adding them to your diet.
Fruit
Fruits are an ideal part of any vegetarian weight loss program because they are naturally low in fat and calories, are rich in many essential vitamins and minerals, and do not contain any animal products. Fresh fruit is a better option than processed fruit juices because the juices often contain high amounts of sugar. On the other hand, whole fruits offer dietary fiber and vitamins like A, C, E and the B group. Fruit is also naturally sweet, so it is also a good dessert or snack option when you are on a diet. Chopped fruit may also be added to breakfast cereal and salads, or used to make chutneys or salsas for a side dish.
Vegetables
Like fruit, vegetables are an ideal option for individuals on a vegetarian weight loss plan. They are naturally low in fat and calories, and contain many vital nutrients such as vitamins A, C and E; the minerals calcium, iodine and iron; and dietary fiber. Vegetables may be grilled or roasted as part of a meal, or included in a stir-fry using a healthy oil. Make a salad with your favorite veggies and include low-fat cheese and nuts for added protein. For a snack, consider eating raw vegetables with a low-fat dip or salsa as an alternative to chips while trying to lose weight. Chopped vegetables may also be added to pasta sauce or vegetarian casseroles. Topping a pizza with vegetables or making a cream of vegetable soup is a good way to add veggies to your diet if you do not normally enjoy the taste.
Legumes and Nuts
Because meat is high in protein, individuals on a vegetarian weight loss plan must be sure to find other sources of protein that are low in fat and calories. Legumes such as black beans, chick peas, fava beans, lima beans, kidney beans, green beans and lentils are all low-fat sources of protein. Nuts like almonds, cashews, peanuts and pecans are rich in protein but are often high in fat. Fortunately, most are low in trans- and saturated fats which have been linked to heart disease, but be careful not to overindulge if you are trying to lose weight. Use your favorite beans to make vegetarian versions of traditional dishes, such as bean tacos, burritos or burgers. Add beans or lentils to soups and salads for additional protein. Chopped nuts may be added to salads for lunch or dinner, or oatmeal or yogurt at breakfast. Whole nuts also make a good snack when you are on a vegetarian diet.
References
- USDA: Vegetarian Diets
- Mayo Clinic: If I Switch to a Vegetarian Diet, Will I Lose Weight?
- Mayo Clinic: Vegetarian Diet: How to Get the Best Nutrition
- American Dietetic Association: Food Sources of Important Nutrients for a Vegetarian Lifestyle
- American Dietetic Association: Back to Basics for Healthy Weight Loss
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