Weight Loss for Vegetarians
Meatless Diets Can Lead to Leaner, Skinnier, Thinner bodies
Apr 15, 2009
Most vegetarians know that meatless diets have many significant benefits. In fact, the American Dietetic Association and Dietitians of Canada have stated that consuming plant-based diets helps reduce body mass index and decreases the chance of dying from coronary heart disease. However, there are no guarantees.
Many dietary pitfalls can cause a vegetarian to become overweight. Managing these obstacles can lead to weight loss and more healthful eating.
Common Vegetarian Diet Pitfalls
- “Vegetarian” Fast Foods: French fries, Soft drinks, Desserts
- “Vegetarian” Snacks: Baked goods, Ice cream, Candy, Chips
- Excessive Cheese Consumption (especially full-fat versions)
- Lack of Variety in Choice of Veggies, Proteins, and Starches
- Inactivity
Weight loss occurs when more calories are burned by the body than are consumed. Exercise increases the rate of calorie burn. However, elaborate exercise rituals are not necessary to improve health. The American Heart Association says that a brisk 30-minute walk each day can be beneficial.
In addition, calorie intake can be decreased by eating or drinking fewer calories. For example, instead of a sugary soda, drink water. A simple choice like this can decrease calorie intake by hundreds of calories in a day and thousands of calories in a week.
A deficit of 3,500 calories leads to a one pound weight loss. The best approach to weight loss is two-pronged. First, increase exercise to ramp up metabolism and calorie burning. Second, reduce calorie intake by decreasing portion sizes and making lower calorie choices of food and drinks.
Tips for Overcoming Vegetarian Diet Obstacles
- Freeze leftovers and stock up on healthier frozen dinners for quick meals
- Learn to love fresh snacks: Veggies (carrots, celery) and Fruit (apples, oranges, grapes)
- Use low-fat cheeses or non-dairy cheese alternatives
- Discover a new food each week
Variety is important to any vegetarian diet. Eat fruits and vegetables of various colors and textures. Also, try different sources of proteins such as various beans, soy products, and meat-alternatives. Vary starches with each meal, choosing among potatoes, rice, pasta, bread, corn, and grains (like oats, bulgur, and quinoa).
Vegetarians can lose weight by following the tips outlined above. It is important to remember that although excluding or even decreasing meat consumption has many healthful benefits, it does not guarantee a healthy diet. Therefore, make better choices at every meal to achieve a better diet and better health.
Consult your healthcare provider before starting any exercise or dietary program.
References:
“Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets.” Journal of the American Dietetic Association 103.6 (2003): 748-765.
“AHA Scientific Position on Physical Activity.” 2009. American Heart Association.
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