Does a Vegetarian Diet Make It Easier to Lose Weight?

Almost three percent of the population follows a strict vegetarian diet, but the number of non-meat eaters is significantly higher when the number of “part-time” vegetarians is taken into account. The interest in this form of diet is growing as more people discover the health benefits of going vegetarian. Some are also hopeful that a meatless diet will make it easier to shed those extra pounds. Can going vegetarian make it easier to lose excess weight?

Does It Work?

There does appear to be some validity to the idea that eating a vegetarian diet helps with weight loss. Several studies have shown that people who eat a vegetarian diet weigh less on the whole than their meat eating counterparts. Other studies have shown that people who follow a vegetarian diet to lose weight are more successful than those who eat meat and dairy products. Although this sounds encouraging, the vegetarian diet used in these studies were low in fat and calories. There’s little evidence that a vegetarian diet that emphasizes cheese, pasta, and sweet desserts makes it any easier to lose weight.

Other Benefits of Going Vegetarian to Lose Excess Weight

Eating a vegetarian diet to lose weight has other health perks. A study published in the American Journal of Medicine showed that eating a low fat vegetarian diet not only reduces the risk of heart disease and helps to normalize blood sugars, but may actually reverse atherosclerotic disease that can lead to heart attacks. Eating a low fat vegetarian diet improves insulin sensitivity and may reduce the risk of metabolic syndrome – a condition that increases the risk of heart attack and diabetes. Following a low fat vegetarian diet is particularly beneficial for diabetics and those with heart disease.

The Limitations of a Vegetarian Diet to Lose Weight

Although eating a vegetarian diet may put a person at a slight advantage when it comes to losing weight, it’s no guarantee of success. Losing weight requires making the right food choices regardless of whether meat is eaten or not. A vegetarian diet heavy on potatoes, white rice, white bread, high fat cheese, pasta, and ice cream is more likely to lead to weight gain than to weight loss. The real benefits of going vegetarian to lose weight lies in the fact that most vegetables and fruits are low in calories, but are still nutrient dense. They’re also high in fiber and water which makes them more filling. Those who are smart enough to load up on fruits, vegetables, and complex carbs are likely to experience weight loss on a vegetarian diet.

The Problems with a Vegetarian Diet to Lose Excess Weight

To successfully eat a vegetarian diet to lose weight requires close monitoring to ensure proper nutrition. Eating a strict vegetarian diet can lead to protein, iron, and B12 deficiencies if the diet isn’t carefully planned. Those who go vegan and avoid dairy products also have to worry about calcium deficiency. Good protein sources for vegetarians include tofu, fermented soy such as tempeh, and seitan, a wheat based meat substitute. Soy based foods are the source since soybeans are a complete source of essential amino acids. Most plant based proteins are deficient in one or more amino acids, so must be combined with other plant based protein sources that have the ones that are missing. Good plant based protein sources include lentils, beans, quinoa, and nuts. Only animal based foods contain B12 so it may be necessary to supplement with a good B complex supplement when on a vegetarian diet.

Should You Eat a Vegetarian Diet to Lose Excess Weight?

Eating a vegetarian diet can be helpful for losing weight, but requires careful planning to avoid overdosing on carbs and empty calories. It also requires greater attention to nutrition – particularly with regard to iron, calcium, B12, and protein.