![\"Ingredients](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/10\/20140837\/Vegetarian-Diet.600.ingredients.jpg\" "\\"\\"")
<\/p>\nWhen it comes to losing weight, low-carb, gluten-free, vegan, and Paleo diets seem to get most of the attention these days.<\/p>\n
But don\u2019t discount a good ol\u2019 vegetarian diet: An estimated\u00a04.3 million adults\u00a0in the U.S. consider themselves to be vegetarian, and an additional 3.7 million consider themselves vegan.<\/p>\n
You may have heard\u00a0how a vegan diet can help you lose weight. But if a 100 percent plant-based diet seems like too big of a change, a\u00a0vegetarian\u00a0diet can help you lose weight \u2014 if you go about it the right way.<\/p>\n
According to the Academy of Nutrition and Dietetics, an \u201cappropriately planned\u201d vegetarian diet can support your health and help you drop pounds.<\/p>\n<\/p>\n
\u201c\u2019Appropriately planned\u2018 means that you still need to consider the foods that will make up a balanced diet \u2013 including protein, carbs, healthy fats, and the daily value of vitamins and minerals,\u201d says Krista Maguire, R.D., C.S.S.D.<\/p>\n
\u201cIt means that you need to be mindful of the nutrients that are often lacking in vegan\/vegetarian diets and ensure you get plenty of those with veg-friendly whole foods or supplements.\u201d<\/p>\n
Meat-free eaters need to be mindful of getting enough vitamin B12, vitamin D, omega-3s, iron, and zinc, she adds.<\/p>\n
A vegetarian diet excludes meat and meat by-products, such as fats like lard or tallow or broths or stocks made from meat.<\/p>\n
While there are several subsets of vegetarianism, such a diet generally includes (but isn\u2019t limited to) vegetables (of course!), fruits, whole grains, nuts and seeds, along with dairy and eggs.<\/p>\n
Vegetarians don\u2019t eat meat \u2014 red meat, poultry, fish, or seafood. Those who eat a mostly vegetarian diet with some seafood are called pescetarians.<\/p>\n
<\/p>\n
There are different\u00a0types\u00a0of vegetarian diets; what they all have in common is that they exclude meat, poultry, fish, and seafood.<\/p>\n
Beyond that, here are the basic differences:<\/p>\n
Sound confusing? There\u2019s no need to label your chosen eating habits.<\/p>\n
\u201cIt\u2019s not necessarily which one you choose,\u201d says Maguire. \u201cIt\u2019s how you implement it,\u201d adding that you might choose one for spiritual, ethical, health, or personal reasons.<\/p>\n
Even a partial vegetarian or \u201cflexitarian\u201d diet can be enough to help maintain a healthy weight.<\/p>\n
In a 2005 study of vegetarian diets, researchers found that the closer to fully plant-based the subjects\u2019 diets were, the more likely they were to have a normal body mass index and healthy body weight.<\/p>\n
While vegans had a \u201csignificantly lower risk of [being] overweight or obesity\u201d (defined as a BMI of 25 or higher), even part-time vegetarians were 11 percent more likely than omnivores to have a healthy BMI.<\/p>\n
And while BMI is\u00a0not the most reliable tool\u00a0of measuring health, the Adventist Health Study \u2014 published in 2013, with more than 71,000 participants \u2014 found that across the board omnivores had the highest BMIs, while vegetarians\u2019 were lower, and vegans\/strict vegetarians were again the lowest.<\/p>\n
In short, the difference is whether someone chooses to eat dairy and eggs.<\/p>\n
A vegan diet excludes\u00a0all\u00a0animal products, including \u2014 but not limited to \u2014 eggs, dairy, and honey.<\/p>\n
Some vegans follow the diet for an ethical purpose and extend their exclusion of animal products beyond food, while vegans who choose to do so for the health benefits sometimes call themselves \u201cplant-based eaters.\u201d<\/p>\n
A vegan is also called a \u201cstrict vegan.\u201d<\/p>\n
A vegetarian diet is healthy \u2014 as long as you eat a range of nutritious foods and limit treats, processed foods, and portion sizes.<\/p>\n
\u201cIf done appropriately, a vegetarian\/vegan diet can help with weight loss because plant-based foods like veggies, fruits, whole grains, and plant-based proteins are filled with fiber and bulk that can help fill you up on fewer calories,\u201d says Maguire.<\/p>\n
This concept is called\u00a0volumetrics.<\/p>\n
And, she adds, simply by knowing that your diet has some limitations may also help you lose weight: \u201cYou could ultimately end up eating less.\u201d<\/p>\n
In addition, a vegetarian diet is usually lower in saturated fats, says Mandy Enright, M.S., R.D.N., a New Jersey-based dietitian.<\/p>\n
Less than 10 percent of our daily calories\u00a0should come from saturated fat, according to the latest Dietary Guidelines for Americans from the USDA.<\/p>\n
These fats are mostly found in animal products (as well as tropical plants like coconut and palm), so a vegetarian diet would be naturally lower in them.<\/p>\n
And then there\u2019s fiber, which is only found in plants like fruits, vegetables, and grains.<\/p>\n
\u201cA lot of the plant-based proteins are also high in my favorite nutrient in the world \u2014 which is fiber! Those high-fiber diets\u00a0have been shown time and time again to help with promoting weight management,\u201d says Enright.<\/p>\n
Fiber helps make you feel fuller longer, which means you may be less likely to snack, she adds.<\/p>\n
With a fiber-rich diet, you are\u00a0creating good gut health\u00a0and keeping things moving smoothly, too.<\/p>\n
A vegetarian diet can help you lose weight for a few reasons, says Maguire.<\/p>\n
A healthy vegetarian diet is often lower in calories and full of that beneficial fiber, plus there are the inherent benefits of vegetables themselves.<\/p>\n
\u201cVeggies are nutrient-packed with loads of vitamins and minerals that are necessary for proper body functions,\u201d she says.<\/p>\n
While a vegetarian diet can help you lose and maintain a healthy weight, you need to examine what\u2019s motivating you, Enright says.<\/p>\n
\u201cIt has to come from the right place and right motivation, otherwise it\u2019s not something you\u2019re going to maintain for a long period of time,\u201d she adds.<\/p>\n
Oh, and if you\u2019re worried that a meat-free diet will interfere with your fitness goals, you can relax: A 2016 study of elite endurance athletes found that a vegetarian diet did not interfere with performance \u2014 and the meat-free group had\u00a0better aerobic capacity.<\/p>\n
![\"2B](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/04\/Slow_Cooker_Vegan_Stew_in_post_1.jpg\" "\\"\\"")
<\/p>\n
When someone wants to get started with a vegetarian diet, Enright starts by talking protein.<\/p>\n
She then surveys what they like to eat and brings awareness to less-familiar plant-based sources of protein, like tofu and tempeh (made from fermented soybeans).<\/p>\n
Enright also reminds them that \u2014 beyond eggs and dairy \u2014 pulses, legumes, beans, seeds, and nuts all contain protein, too, as do whole grains.<\/p>\n
This is usually the most common question people have when transitioning to a vegetarian diet.<\/p>\n
You don\u2019t need to make the switch overnight, either.<\/p>\n
To lose weight or reap the benefits of a vegetarian diet, there\u2019s no set number of meatless meals you need to eat each week.<\/p>\n
\u201cBut choosing more plant-based options more often has been shown to promote a wide variety of health benefits,\u201d Maguire says. \u201cThere\u2019s a movement called\u00a0Meatless Mondays\u00a0that has brought this idea to the attention of a wider audience. Starting with one day a week, one meal a day, then expanding as you feel comfortable can benefit anyone!\u201d<\/p>\n
(Pro tip:<\/strong> Get started with these\u00a0healthy vegetarian recipes.)<\/p>\n Maguire recommends starting by replacing your favorite meat-filled meals with meat-free ones, such as veggie and bean chili, fajitas with mushrooms instead of beef, or pasta sauce with lentils instead of ground meat.<\/p>\n Explore vegetarian cookbooks and blogs, looking for meals that appeal to your palate.<\/p>\n \u201cEventually your taste buds will change, and you won\u2019t even notice that you\u2019re gravitating toward those veggie meals more often,\u201d says\u00a0Maguire.<\/p>\n Even if your new vegetarian diet feels effortless, you may still encounter some roadblocks \u2014 including weight gain or the dreaded\u00a0weight-loss plateau.<\/p>\n Here are four of the most common reasons why you\u2019re not losing weight on a vegetarian diet:<\/p>\n Yes, cheese pizza is vegetarian, but even vegetarians shouldn\u2019t eat it all the time.<\/p>\n (We know it doesn\u2019t help matters when most vegetarian options at restaurants are some combo of carbs and cheese. During my early\u00a0vegetarian years, I ate a lot of fettuccine Alfredo and grilled cheese sandwiches.)<\/p>\n Dairy is rarely considered a protein in most meal plans \u2014 if you\u2019re following the Portion Fix nutrition plan, only cottage cheese, ricotta, and yogurt are proteins \u2014 but new vegetarians make the mistake of loading up on cheese to replace meat as a protein source.<\/p>\n (Portion Fix treats cheeses like Parmesan, feta, and mozzarella as Blue containers, or healthy fats.)<\/p>\n When choosing carbs, follow the same strategies you would for a non-vegetarian diet, focusing on complex carbohydrates from whole-food sources like starchy vegetables and whole grains (rather than refined flour).<\/p>\n A vegetarian diet, versus a vegan diet, opens up \u201cmore options for higher-protein foods like eggs and Greek yogurt,\u201d says Maguire. \u201cThere is research showing that higher-protein, lower-carb diets can be beneficial for weight management.\u201d<\/p>\n Pro tip:<\/strong> Rather than leaning on carbs and dairy (especially when eating out), lean toward vegetables, legumes, and whole grains, with some dairy for added flavor.<\/p>\n When it comes to the plant world, most options are less calorie-dense than animal foods, but \u201csome of them are dense calories (as I finish licking my spoon of almond butter!),\u201d says Maguire. Calories still count, and portion sizes still matter.<\/p>\n \u201cThere\u2019s a false sense that all vegetarian foods are healthy, and newbies who follow this diet tend to overeat and end up gaining weight,\u201d she adds.<\/p>\n She knows this from experience \u2014 at the beginning of the 6 years she spent as a vegan, she gained weight. \u201cI was eating a lot of nuts, nut butters, carb-heavy foods, and whatnot without thinking about total calories.\u201d<\/p>\n Pro tip:<\/strong> If you\u2019re struggling to keep portions in check, try a program like Ultimate Portion Fix or\u00a021 Day Fix.<\/p>\n \u201cIf you\u2019re vegetarian, you can do a hybrid of the\u00a0regular plan\u00a0and the\u00a0vegan,\u201d says Haynes. \u201cI often recommend following the vegan plan and then making some of your reds eggs, yogurt, or whatnot if those are foods that you include in your diet.\u201d<\/p>\n When you\u2019re simply swapping in faux chicken nuggets, beef crumbles, and hot dogs for the meaty versions, you\u2019re still eating a lot of fat, salt, and even sugar.<\/p>\n \u201cThere are healthy ways to make foods that resemble the animal-based foods you once ate,\u201d says Maguire, like black bean burgers, jackfruit \u201cpulled pork,\u201d and tempeh bacon.<\/p>\n \u201cYou just have to make sure that the ingredients used are all whole-food ingredients. A lot of the prepackaged foods like soy dogs, faux bacon, some veggie burgers, etc., are made with ingredients that are probably even worse for your health than the real deal \u2013 meaning the meat it\u2019s trying to replace,\u201d she explains.<\/p>\n Pro tip:<\/strong> \u201cI encourage those who are vegetarians or vegans to make most of their diet actual veggies instead of faux meats and processed packaged foods,\u201d Haynes says.<\/p>\n Rely on whole foods most of the time, and use those other processed foods as your treats no more than 10 to 20 percent of the time, \u201cbut know that just because they\u2019re not meat, that doesn\u2019t mean they are health foods,\u201d she adds.<\/p>\n In addition to fake meats, the lure of vegetarian treats can be strong. After all, banana bread, cupcakes, and ice cream are all vegetarian.<\/p>\n \u201cJust because it\u2019s vegan\/vegetarian doesn\u2019t make it healthy,\u201d reiterates Maguire. \u201cI like to use the example of Oreos and French fries. Both are vegan but obviously not health foods that promote weight loss!\u201d<\/p>\n Pro tip:<\/strong> As with the meat swaps, consider treats to be an exception to your healthy vegetarian diet rather than the rule. Limit them to no more than 20 percent of what you eat.<\/p>\n A vegetarian diet can help you lose weight \u2014 but only if most meals and snacks you\u2019re eating are made with whole foods.<\/p>\n If you feel motivated to give up meat, know that you can still achieve your fitness and weight-loss goals, so try a few meatless meals and build from there.<\/p>\n","protected":false},"excerpt":{"rendered":" When it comes to losing weight, low-carb, gluten-free, vegan, and Paleo diets seem to get most of the attention these days. But don\u2019t discount a good ol\u2019 vegetarian diet: An estimated\u00a04.3 million adults\u00a0in the U.S. consider themselves to be vegetarian, and an additional 3.7 million consider themselves vegan. You may have heard\u00a0how a vegan diet […]<\/p>\n","protected":false},"author":1,"featured_media":4307,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3070","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3070","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3070"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3070\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/4307"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3070"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3070"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3070"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}4 Reasons You\u2019re Not Losing Weight on a Vegetarian Diet<\/h2>\n
1. You\u2019re relying too heavily on carbs and dairy<\/h3>\n
![\"Cheese](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/10\/20140841\/Vegetarian-Diet.600.pizza_.jpg\" "\\"\\"")
<\/p>\n2. You\u2019re ignoring portion sizes<\/h3>\n
3. You\u2019re trying to create a meat-free version of a traditional diet<\/h3>\n
4. You assume that just because it\u2019s vegetarian, it\u2019s healthy<\/h3>\n
The Bottom Line<\/h2>\n