While a vegetarian diet can be a healthful option, you need to adopt additional restrictions for your diet to promote weight loss. Reducing your fat and sugar intake and replacing them with nutrient-dense foods low in calories can help you lose weight gradually but consistently at a rate of about 4 to 8 lbs. per month. Speak with a nutritionist or doctor if you have health concerns corresponding to your diet.
Calorie Restriction
Choose vegetarian food sources low in calories, fat and sugar by emphasizing fresh, whole foods. In general, women of average stature can consume about 1,500 total calories on a vegetarian diet, with about one-third coming from plant-based fat rather than saturated fat or animal fat. Most men can eat about 1,800 calories with the same ratio of fat intake. If you exercise moderately while following these restrictions, you can lose about 2 lbs. per week.
Dietary Components
The Harvard School of Public Health asserts that eating a plant-based diet is your healthiest option. Choose low-calorie foods high in dietary fiber to make you feel fuller longer and help you avoid binge eating. Make fresh produce, particularly leafy greens, carrots and berries, the centerpiece of every meal and snack. Swap refined carbohydrates for sugar-free whole grains, such as amaranth, wild rice, quinoa, whole wheat pasta, millet, polenta, barley and steel cut oats. Avoid saturated fat and trans fat in animal products by eating vegetarian protein sources like unsweetened nuts, seeds, lentils and legumes. Drink plenty of unsweetened water throughout your day.
Healthy Fats
You do not want a fat-free diet for weight loss. Healthy fats are vegetarian and help improve your cardiovascular health and cholesterol levels. Dress your salads and roast your vegetables with heart-healthy olive oil. Add a spoonful of flaxseed oil to your smoothie. Reduce your intake of saturated fat by swapping whole-milk dairy products for low-fat and nonfat cheeses, Greek yogurt and milk. Garnish your soup, salad or sandwich with unsweetened nuts and seeds.
Make Healthy Choices
Change the way you prepare your foods to make them lower in calories. Instead of deep-frying or frying your food, try grilling, steaming, broiling or baking. When making soups, gravies, sauces and dressings, use low-sodium vegetable broth instead of butter, cream or whole milk. Avoid junk food and fast food, which often contain high levels of saturated fat. Check labels on packaged and processed snack foods to make sure they are low in sugar and free of trans fat.
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