It's a fact that foregoing meat is good for the animals and the environment, and adopting a vegetarian diet can also help men achieve a healthy body weight. Vegetarians avoid meat products including beef, pork, poultry and fish, but might include eggs and dairy in their diets. Choosing vegetarian meals can help men cut calories and fat from the diet, resulting in weight loss.
Vegetarians vs. Omnivores
Across all age groups, men who eschew meat are slimmer than their omnivorous counterparts, according to the 1999 Oxford Vegetarian Study published in the American Journal of Clinical Nutrition. The study found that males who didn't eat meat had an average body mass index of 22.05, while the BMI of meat-eating men averaged 23.18. The American Dietetic Association agrees that vegetarians who eat nutritionally adequate diets tend to have lower body mass indexes and cut their risk of chronic diseases such as cancer, type 2 diabetes and heart disease.
Why Vegetarian Men Are Slimmer
Vegetarian foods are lower in animal fat, which is mainly composed of unhealthful saturated fats laden with cholesterol. Additionally, vegetarians tend to eat more fruits and vegetables, which are nutrient-dense and high in fiber but supply few calories. A vegetarian diet can help men meet nutritional needs with fewer calories than an omnivorous diet, thus facilitating weight loss.
Planning a Nutrionally Sound Vegetarian Diet
Men embarking on a vegetarian diet should not replace animal products with empty-calorie vegetarian foods such as refined grains or saturated fats such as excess cheese. Instead, opt for eggs, seitan, tempeh, beans or pre-made vegetarian burgers to replace the protein found in meat and keep your metabolism high. Male vegetarians should also be aware of their soy intake and limit soy foods to two to three servings per week. Soy products contain phytoestrogens, which mimic estrogen in the body and can lead to hormone imbalance if consumed in excess, according to a study posted on the website Science Daily. Because soy is added to many processed foods, read the ingredient list before purchasing foods such as cereals, breads, faux meats and energy bars.
Go Flexetarian for Weight Loss
The American Dietetic Association defines a flexetarian as someone who eats a semi-vegetarian diet, choosing mainly vegetarian food with occasional meat consumption. For men who are not ready to give up chicken or cheeseburgers for good, flexetarianism provides similar weight and health benefits without the same level of commitment as vegetarianism. To cut calories and boost weight loss, try making one or two meals per day vegetarian, or vow to go meat-free at least two days per week.
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