Vegetarian Eating Plans To Lose Weight

A vegetarian diet is often conceived as the healthiest living plan, due to the absence of meat. Some vegetarians also eliminate all food products derived from animals, including milk, yogurt and eggs. Vegetarianism is primarily a type of lifestyle, but weight loss hopefuls are increasingly starting these types of diets to decrease fat consumption. Reducing fat from the diet is one way to lose weight, because fat has high calorie content. However, the Mayo Clinic notes that a vegetarian diet isn't necessarily low in calories. Weight loss success with this type of diet relies on portion control. Ask your physician before starting this diet, as there is a risk of nutritional deficiencies.

Benefits

Many vegetarians choose this type of diet for moral reasons, while others enjoy it because of the health benefits. Traditional vegetarian diets focus on eating foods from plants, including a wide range of fruits and vegetables, as well as whole grains and soy beans. These foods are full of nutrition as well as heart-healthy fiber.

Effects

Eating more foods from plants can keep you full longer and reduce the amount of food you eat throughout the day. This effect in itself can contribute to healthy weight maintenance. According to the Mayo Clinic, vegetarians tend to be skinnier than non-vegetarians, due to a reduced saturated fat diet. However, not all vegetarians are within a healthy weight range. Packaged vegan foods, desserts and sweet beverages can be high in calories and fat. Some vegetarians can also indulge in large portions that can pack on the pounds over time.

Nutritional Deficiencies

The Weight-control Information Network explains that vegetarians are at risk of deficiencies in protein, iron, calcium and zinc, as well as vitamins B12 and D. These nutrients are prevalent in meats and dairy products. Some types of vegetarian diets include dairy products and eggs, but still eliminate meats. According to the Mayo Clinic, this is known as ovo-lacto vegetarianism. Dieters that include eggs and dairy into their meals reap the benefits of calcium and protein. Protein can help keep you full and is important for muscles. As you lose weight, you are in danger of losing muscle mass as well. Calcium helps maintain bone strength -- make sure that you choose low-fat dairy products, as whole versions can pack in calories and saturated fat.

Sample Plans

The type of eating plan you choose depends on whether you add eggs and dairy products to your vegetarian diet. The Mayo Clinic recommends that vegetarians eat two servings of both fats and fruits per day, four servings of vegetables, five protein servings and six servings of grains. Protein sources can include soy beans, nuts, legumes and eggs. If you do include dairy, the American Dietetic Association recommends limiting protein to three servings and adding up to three servings of low-fat cheese, yogurt and milk. A vegetarian diet without dairy needs to focus on other calcium-rich food sources, such as broccoli and green leafy vegetables. Fats should be limited for weight loss, but certain types, such as olive oil, can improve your heart health and keep you full longer.

Prevention/Solution

A vegetarian diet can be helpful in weight loss if your doctor recommends it as an effective and safe method. The fact that plant-based foods are the core of this diet makes it healthier than other diets that might promote eating packaged foods with empty calories. The Mayo Clinic points out that the key to successful weight loss is to reduce and burn calories, no matter what type of diet you choose. Portion control, low calorie foods and regular exercise all contribute to weight loss. If you suspect any adverse health effects while on the vegetarian diet, contact your physician immediately.