How to Lose Weight on a Vegetarian Diet

Ninx - 23 December 2021

In today’s increasingly health-conscious world, many people are turning to vegetarianism to improve their health or to lose weight. Vegetarian based diets are associated with a lower risk of chronic diseases and may aid weight loss gains, according to studies (1Trusted Source).

However, losing weight on a vegetarian diet is not as easy as some people may think. You might find it hard to get thinner on a vegetarian diet - especially if you’re eating too many refined carbs or highly processed foods.

This article explains how to shed pounds & inches on a vegetarian diet & how you can boost weight loss gains. You can also accelerate this process by using good quality vegetarian fat burning supplements.

What is a vegetarian diet?

Vegetarians and vegans don't eat any red meat, poultry, game, fish, shellfish or crustacea (e.g. crab or lobster) or animal by-products (e.g. gelatine). Some people may follow such diets for religious or ethical reasons, while others are drawn to the potential health benefits.

The main types of vegetarian diets are:

• Lacto-ovo-vegetarian: allows eggs and dairy but excludes meat, fish, and poultry

• Lacto-vegetarian: allows dairy but excludes eggs, meat, fish, and poultry

• Ovo-vegetarian: allows eggs but excludes dairy, meat, fish, and poultry

• Vegan: excludes all animal products, including honey, dairy, and eggs

Other plant-based eating patterns include the Flexitarian (which includes some animal foods but is mostly vegetarian) and Pescatarian (which includes fish but not meat) diets.

Vegetarian diets are largely based on fruits, vegetables, grains, pulses, nuts and seeds. These foods are high in fibre, micronutrients and beneficial plant compounds. They also tend to be lower in calories, fat and protein than animal foods. Studies show that diets based on nutrient-rich foods are linked to a reduced risk of heart disease, certain cancers, diabetes and high blood pressure (2 Trusted Source, 3 Trusted Source, 4 Trusted Source, 5 Trusted Source).

But the real thing here is that studies also show that following a vegetarian diet can be an effective way to lose weight (6Trusted Source, 7Trusted Source). However, the benefits of such a diet will always depend on what you eat and how disciplined you are.

Barriers to losing weight on a vegetarian diet

A vegetarian diet is without doubt an effective way to assist you in weight loss. But one of the biggest problems is that you can all too easily end up taking in more calories than you need whilst not getting enough protein.

Even if you’re eating nutritious foods on a vegetarian diet, you may be helping yourself to larger portions than necessary. This is especially common if your protein intake is too low. Eating more calories than you need can result in weight gain.

Protein can increase fullness by decreasing levels of ghrelin, a hormone that regulates hunger, which may in turn lower your overall calorie intake and thereby boost weight loss (8 Trusted Source, 9 Trusted Source, 10 Trusted Source).

In short, if you don’t eat enough protein, you might feel the need to eat more food to feel full. Do that & you waste all that effort to lose weight. The obvious solution of course is to ensure you also include vegetables high in protein to mitigate for the absence of meat.

Here's a few more challenges you may face:

1. Eating too many refined carbs

Carbs are an important part of a balanced diet. Unprocessed carbs contain fibre, vitamins, and minerals. However, processing them removes nutrients and results in refined carbs, which people sometimes refer to as empty carbs or empty calories.

Refined carbs provide very few vitamins and minerals. The body processes refined carbs quickly, so they do not provide lasting energy and they can cause a person’s blood sugar to spike.

Foods that are high in refined carbs, such as bread, pizza, and pasta, can be easy to overeat on a vegetarian diet. They’re widely available and may sometimes be the only vegetarian options at restaurants or gatherings.

2. Eating too much calorie-rich foods

Being on a vegetarian diet can often lead to eating a lot more high-fat plant foods. Vegetarian meals often include high-fat natural products like nuts, seeds, nut butters, avocados, coconut. While these foods are super nutritious and filling, they also contain a lot of fat and it can be too easy to eat more than the recommended serving.

3. Eating too much processed vegetarian foods

If you’re relying on too many processed foods as part of a vegetarian diet, you may struggle to lose weight. There are so many food products out there labelled as vegetarian and technically they are, but many will include undesirable additives and other unhealthy ingredients. Examples can include veggie burgers, meat substitutes, freezer meals, baked goods, packaged desserts and vegan cheese.

These foods are often packed not only with sodium, highly processed compounds, chemical preservatives and colouring agents but also calories and added sugars. As a result, they may contribute to weight gain when eaten in excess.

Tips to lose weight on a vegetarian diet

• Fill half of your plate with non-starchy vegetables. Choosing high-fibre veggies, such as broccoli, cauliflower, zucchini, leafy greens, and mushrooms, can help you stay full and decrease calorie intake.

• Incorporate protein at every meal and snack. High-protein vegetarian foods include beans, nuts, seeds, lentils, eggs, dairy products, and soy foods (such as tempeh, tofu, and edamame).

• Go for complex carbs. These fullness-boosting foods include whole grains, starchy vegetables, fruits, and legumes.

• Watch your portions of high-calorie foods. Pair nuts, seeds, and healthy fats with lower-calorie foods so that you don’t overeat.

• Eat mostly whole foods. Unprocessed foods, such as whole fruits and vegetables do not have any unnecessary ingredients.

• Limit highly processed foods. Avoid meat alternatives, frozen meals and other ultra-processed foods, as they likely host unhealthy additives, extra salt and added sugar.

• Consider supplementing your vegetarian diet with a good quality plant-based Fat Burning Nutrient product

A balanced vegetarian diet that emphasizes whole plant foods and limits refined carbs as well as highly processed products, may help you lose weight, especially when used with a good quality vegetarian fat burning supplement.

Still, don’t forget about other important contributors to weight loss, such as proper sleep, hydration and of course, exercise.

Vegetarian foods that aid weight loss

• Non-starchy vegetables: broccoli, bell pepper, cauliflower, zucchini, mushrooms, tomatoes, eggplant, carrots, celery, and cucumber

• Starchy vegetables: peas, potatoes, corn, and winter squash

• Fruits: berries, oranges, apples, bananas, grapes, citrus, kiwi, and mango

• Whole grains: quinoa, brown rice, farro, millet, barley, and bulgur wheat

• Beans and legumes: lentils, black beans, pinto beans, and kidney beans

• Nuts and seeds: almonds, walnuts, pistachios, cashews, sunflower seeds, chia seeds, and nut butters

• Lean proteins: beans, legumes, nuts, seeds, nut butters, eggs, Greek yogurt, milk, and soy products like tofu, tempeh, and edamame

• Healthy fats: avocado, olive oil, coconut, nuts, seeds, nut butters, and cheese

• Water and other healthy beverages: naturally flavoured seltzer, fruit-infused water, and plain coffee or tea

Foods to avoid on a vegetarian diet for weight loss

While most plant foods are naturally healthy, highly processed vegetarian foods tend to be less so. You should limit or avoid the following foods if you’re following a vegetarian diet for weight loss:

• Highly processed vegetarian foods: veggie burgers, meat replacements, freezer meals, frozen desserts, and imitation dairy products

• Refined carbs: white bread, white pasta, bagels, and crackers

• Sugary foods and beverages: candy, cookies, pastries, table sugar, sodas, fruit juices, energy drinks, and sweet tea

In addition, try to avoid extra-large portions of any food - especially those high in sugar and calories.

The Bottom Line

A vegetarian diet that focuses on nutritious plant foods used in conjunction with a proven vegetarian fat burning supplement will help you lose weight.

However, it’s important to eat enough protein while curbing your portion sizes and intake of calorie-rich foods, refined carbs and highly processed items.