Vegetarianism has gained increasing popularity in recent years.  It has been linked to increased weight loss and reduced risk of chronic diseases.

However, you may not lose weight on a vegetarian diet if you’re consuming a lot of highly processed foods or refined carbs or you are not being watchful of your portion sizes.

Here we will talk about vegetarianism for weight loss.

What is a vegetarian diet?

A vegetarian diet typically focuses on plant foods and excludes animal-derived food products like meat, poultry, and fish.

Some people adhere to this diet for ethical or religious reasons, and others are after its potential health benefits.

There are different types of vegetarian diets:

Vegan diet: This type of diet excludes animal products, such as eggs, dairy, and honey.

Ovo-vegetarian diet: This excludes fish, meat, poultry and dairy, but allows eggs.

Lacto-vegetarian diet: This excludes eggs, poultry, fish and meat, but allows dairy.

Lacto-ovo-vegetarian diet: This excludes meat, poultry and fish, but allows eggs and dairy.

Pescatarian diet: This is a largely plant-based diet but allows fish and other seafood.

Flexitarian diet: This is mostly vegetarian but includes some animal foods like chicken or beef (preferably organic, free-range, pasture-raised, or grass-fed).

So what do vegetarians eat? Vegetarians promote eating whole grains, fruits, vegetables, nuts, seeds, and legumes. These foods are loaded with fiber, beneficial plant compounds, and micronutrients. Compared to animal foods, they tend to be lower in protein, fat, and calories.

Vegetarian foods are nutrient-rich foods. Thus, following a vegetarian diet has been linked to reduced risk of high blood pressure, diabetes, heart disease, and certain cancers.

What’s more, it has been shown in studies to be an effective way to lose weight.

In order to experience the benefits of vegetarianism, you must ensure that you are eating healthy, weight-loss-friendly vegetarian food and practicing healthy overall dietary habits.

Eating highly processed foods not only provides fewer benefits but has several downsides as well. It’s better to eat a diet based on unrefined, whole plant foods.

Factors that prevent weight loss on a vegetarian diet

Although vegetarianism may work for weight loss, there are several barriers that prevent this from happening.

Overconsumption of refined carbs

Overeating foods that are high in refined carbs, including pasta and bread, is very easy on a vegetarian diet.

Aside from the fact that they are widely available, these foods may sometimes be the only options for vegetarians at gatherings or restaurants.

Take note that these foods may lack fiber and may not reduce hunger as much as nutrient-dense, complex carbs, leaving you loaded with excess calories.

What’s more, refined carbs have also been suggested in some studies to prompt the release of extra insulin, a blood sugar-regulating hormone.  This can be one contributor to weight gain.

Eating a lot of calorie-rich foods

Switching to a vegetarian diet may mean substantially increasing your high-fat plant food intake.

Typical vegetarian food includes avocados, coconut, seeds, nuts, and nut butter. While they are incredibly filling and nutritious, they can also contribute to increased calorie intake when consumed more than necessary.

For instance, a single serving (2 tablespoons) of peanut butter provides 191 calories, with which 148 come from fat.

So make sure you don’t overdo calorie-rich foods and stick to their respective recommended serving sizes.

Eating more calories and less protein

Eating large portions can no doubt result in weight gain.

So even if you are consuming nothing but nutritious foods on a vegetarian diet, if you are not being watchful of your portion sizes, then you are still unlikely to achieve weight loss.

This is especially common if you eat less protein.

Protein decreases levels of ghrelin—a hunger hormone—which may increase fullness and lower your overall calorie intake, leading to weight loss.

If you eat less protein, you might end up eating more food than necessary to feel full—this can sabotage your weight loss efforts.

Although some vegetarian food provides enough protein, you may encounter difficulties in meeting your protein requirements at first as you eliminate meat from your diet.

Overdoing highly processed vegetarian food

Focusing on highly processed vegetarian food and relying on them may also sabotage your weight loss efforts.

There are numerous vegetarian foods that also contain additives and other unhealthy ingredients. These include meat substitutes, veggie burgers, baked goods, freezer meals, vegan cheese, and packaged desserts.

They are often packed with sodium, coloring agents, chemical preservatives, and highly processed compounds, as well as added sugars and calories.

Overdoing highly processed vegetarian food can contribute to weight gain.

In fact, the intake of ultra-processed foods has been linked to increased obesity risk and higher blood pressure, and higher LDL (bad) cholesterol levels.

Weight loss strategies on a vegetarian diet

Here are some strategies to help you lose weight while following a vegetarian diet.

Focus on whole foods. Whole, unprocessed vegetarian food does not contain unnecessary ingredients that may hinder weight loss or your overall health goals. Whole vegetarian foods include fruits and vegetables.

Choose complex carbs. Complex carbs are found in vegetarian food, like starchy vegetables, whole grains, legumes, and fruits. These foods promote fullness, making you eat less and eventually lose weight.

Add protein at every meal and snack. There are some vegetarian foods that are high in protein, which you can incorporate into your meals and snacks. These include eggs, beans, seeds, nuts, lentils, and soy foods like tofu, edamame, and tempeh.

Load up with non-starchy vegetables. Filling up your plate with non-starchy, high-fiber veggies, such as leafy greens, cauliflower, zucchini, and mushrooms, can help you feel full for longer and reduce calorie intake.

Be watchful of your portion sizes, esp. for high-calorie foods. Do not overdo high-calorie vegetarian foods. You can pair high-calorie foods like seeds, nuts, and healthy fats, with low-calorie foods.

Limit consumption of highly processed foods. Frozen meals, meat alternatives, and other highly processed vegetarian food are mostly loaded with sodium, added sugar, and potentially harmful additives. This not only harms your overall health but also prevents weight loss.

Eating a well-rounded vegetarian diet that focuses on plant foods and limits highly processed foods and refined carbs, combined with exercise, hydration, and proper sleep, may bring you closer to your weight goals.

Vegetarian foods list for weight loss

A vegetarian diet that is focused on whole, minimally processed vegetarian foods can bolster weight loss. Depending on the type of vegetarian diet you are following, you can also incorporate eggs and dairy.

Vegetarian foods for weight loss include, but are not limited to, the following.

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

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

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

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

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

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

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

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

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

Foods that vegetarians should limit or avoid to lose weight

Unlike most plant foods, highly processed vegetarian foods are less healthy, thus need to be limited or avoided if you’re following a vegetarian diet for weight loss.

Refined carbs: white rice, white pasta, white bread, bagels, breakfast cereals, and crackers

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

Ultra-processed vegetarian foods: meat alternatives, freezer meals, veggie burgers, frozen desserts, and imitation dairy products

In addition, do not overdo any vegetarian food, especially those that are high in sugar and calories.

Sample 7-day vegetarian meal plan for weight loss

Here’s a 7-day vegetarian meal plan for weight loss to help get you started.

Day 1

Breakfast: scrambled eggs with broccoli and cheddar, and a side of berries

Lunch: a burrito bowl with brown rice, onion, tomato, pinto beans, and avocado

Dinner: zucchini noodles with marinara, white beans, and sunflower seeds

Snack: string cheese or an orange

Day 2

Breakfast: steel-cut oats with peanut butter, apples, and cinnamon

Lunch: a salad with greens, hard-boiled eggs, tomatoes, avocado, and balsamic vinaigrette

Dinner: black-bean soup with a dollop of Greek yogurt, whole-grain bread, and a side salad

Snack: almonds and dark chocolate

Day 3

Breakfast: a smoothie bowl made from unsweetened almond milk, spinach, frozen berries, hemp seeds, and a banana

Lunch: an egg salad on whole-grain bread with strawberries, carrots, and hummus

Dinner: stir-fry with tofu, brown rice, broccoli, carrots, soy sauce, and honey

Snack: dried mango and pistachios

Day 4

Breakfast: plain Greek yogurt with pineapple, walnuts, and shredded coconut

Lunch: lentil soup, guacamole, and chopped bell peppers

Dinner: eggplant Parmesan served over whole-grain pasta and green beans

Snack: a whole-grain granola bar or berries

Day 5

Breakfast: two eggs and a slice of whole-grain toast with avocado, plus grapes on the side

Lunch: a salad with kale, dried cranberries, pecans, goat cheese, and edamame

Dinner: homemade chickpea patties alongside sautéed mushrooms and a baked sweet potato

Snack: plain Greek yogurt with cherries

Day 6

Breakfast: egg salad avocado toast

Lunch: Greek salad with edamame

Dinner: kale salad with beets and wild rice

Snack: nut butter with fruit

Day 7

Breakfast: strawberry-banana green smoothie

Lunch: Greek salad with pita bread and hummus

Dinner: spaghetti squash with roasted tomatoes, beans, and almond pesto

Snack: kale chips

The bottom line

Following a vegetarian diet can help you lose weight.

However, it is also important that you control your portion sizes, eat enough protein, and limit your intake of high-calorie foods, ultra-processed items, and refined carbs.

This is because not all vegetarian foods are healthy.