Vegetarian Weight Loss Diet

Compared to non-vegetarians, vegetarians have a lesser risk of gaining weight. Nonetheless, excess intake of refined carbohydrates, simple sugar and high fat dairy products could lead to unhealthy weight gain.

Weight loss

There is no guarantee that a vegetarian diet will contain fewer calories than a non-vegetarian diet. Therefore, if you want to adopt a vegetarian diet to lose weight, always include food items that will nourish your body without adding excess calories.

Vegetarian Weight Loss Diet

Avoid Unhealthy Fats

To accelerate weight loss with a vegetarian diet, you should avoid vegetarian fast foods. Deep fried vegetarian junk foods are bad for health. They are the main sources of hydrogenated fats in the diet. Several vegetarian food items contain trans fat, which is associated with abnormal increase in the cholesterol and triglyceride levels in the blood.

junk foods
This unhealthy fat is usually found in margarines. However, soft tub margarines hardly contain any trans fat. Instead of using stick margarine and tub margarine, soft tub margarine could be safely included in a vegetarian weight loss diet.


Trans fat is even present in frozen foods and baked foods such as cookies and cakes. You can even spot trans fat in certain energy bars and breakfast cereals.

cookies and cakes

High Protein Vegetarian Diet

A protein rich low fat vegetarian diet could boost weight loss. A diet rich in plant proteins could reduce food cravings. By easily satisfying the appetite, a protein rich diet could reduce calorie consumption. Legumes, beans, peas, nuts, seeds and whole grain products are rich sources of protein in a vegetarian diet.

Beans and seeds

Soy protein is often recommended for a vegetarian weight loss diet plan. Skim milk and low fat dairy products are sources of essential amino acids. Moreover, dairy calcium could facilitate weight loss.

Soy protein

Consume Dietary Fibers

Vegetables, fruits and whole grains are rich in dietary fibers. A fiber rich diet could prevent hunger pangs. They are also needed for flashing out cholesterol and triglycerides from the body.

Fruits and vegetables

Other Nutrients In Vegetarian Diet

Often vegetarian diets lack enough iron and vitamin B12. These nutrients are found in a small number of plant sources. Iron deficiency could be prevented by including spinach, soybeans, parsley, chickpeas, asparagus and pumpkin in the diet. Fermented soy products and seaweeds are rich sources of vitamin B12.