Many people mistakenly believe that you can lose weight simply by becoming a vegetarian. While it is true that vegetarians generally weigh less than nonvegetarians, calories are still calories, and you will not drop those pounds if you load up on fattening items. But by consuming a variety of naturally low-fat, but nutritious foods, you can both lose weight and ensure that you get the nutrients you need as a vegetarian.
Protein
By being a vegetarian, you are already at an advantage over meat eaters because your diet does not include beef, pork and other animal proteins, which tend to be high in saturated fat, cholesterol and calories. You can aid your weight-loss efforts even further by purchasing low-fat, plant-based proteins such as white beans, kidney beans, chickpeas, lentils, rice and soy products such as tofu, tempeh and soy burgers. If you choose to consume dairy, buy low-fat or fat-free milk, yogurt and cheese. While these can be good sources of protein, the full-fat versions are high in calories and saturated fat, and loading up on them can inhibit your weight loss. Nuts are another good source of protein -- but buy dry-roasted, unsalted ones to keep the sodium content down, and eat them in moderation, as nuts are calorie-dense, too.
Fruits and Vegetables
Even nonvegetarians are advised to load up on fruits and vegetables when trying to lose weight. These foods are high in vitamins and minerals, as well as fiber, which can help keep you full and stave off hunger pangs. Buy the fruits and veggies you love, but don’t be afraid to branch out and try something new. Purchase produce of all colors, such as turnip greens, peas, kale, broccoli, spinach, strawberries, grapefruit, cabbage, tomatoes, oranges and apples. Try dried fruit such as apricots and raisins as well, but like nuts, consume these in moderation, as they have a high calorie and sugar content.
Fortified Foods
As a vegetarian, it might be difficult for you to get certain nutrients, such as vitamin B-12, which is found naturally in animal products alone. Fortified foods can be a great way to get this and the other vitamins and minerals that might be lacking in your diet, while still helping you lose weight. Look for soy or rice milk, whole-grain breads, and juices that have been fortified with vitamins and minerals. Resist the temptation to purchase sugary cereals -- even though they often contain essential added nutrients, they are also loaded with sugar. Opt instead for fortified oatmeal or whole-grain cereals, which will benefit your waistline as well as your health.
Additional Considerations
While it might be easier to stick to the same few foods, eating a variety of foods from each of the major groups helps ensure you are getting the nutrients you need. Moreover, trying new meals and snacks can help combat boredom and make you more likely to stick to your diet. If you need help designing a vegetarian eating plan for weight loss, consider consulting a licensed nutritionist.
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