There are many reasons why someone may choose to go vegetarian. Maybe it’s for their health, or maybe it’s due to concerns about animal welfare. Some people start eating vegetarian as children because it’s what their families did. Whatever the case may be, being vegetarian can present unique challenges and benefits when it comes to weight loss. Read on to find tips for navigating weight loss on a vegetarian diet.
The basics of weight loss don’t change because your diet does. You still need to focus on some of the same tools you would use with an omnivorous diet: being on a caloric deficit, eating nutrient-dense foods, and incorporating exercise into your routine. Keep all of these in mind, whether you’re newly vegetarian or have recently embarked on a weight loss journey.
When you decide to lose weight, you’ll start noticing a lot of foods labeled “diet,” “sugar-free,” or “fat-free.” You can generally skip these, as they’re typically more processed than their counterparts. Focus on whole, plant-based foods that are minimally processed. While imitation meat can be tempting for getting protein, you’ll need to balance it with natural sources like tofu, beans and lentils. A good rule is to limit the amount of processed foods in your diet, especially those packed with sugar and sodium.
Meal preparation is more important than ever when you want to work toward a healthy vegetarian diet. Plan out balanced meals, incorporating plenty of fruits, vegetables, whole grains and protein to ensure you receive the nutrients you need. When adding green vegetables, you may notice that you need to eat a little more than usual to feel full. Preparing your meals in advance will help you resist the temptation of grabbing a quick “meal” like french fries or other vegetarian side items when you’re out and about.
As a vegetarian, you have to eat a little more than your omnivore friends to get the satiety and nutrients you need. Make sure you’re eating enough to feel full without overeating so you don’t end up with cravings for quick, easy snacks. When eating out, you’ll need to look at the menu ahead of time to ensure there’s a healthy option for you—not just an Impossible burger.
A healthy vegetarian diet will give you the nutrients you need, but there are some common deficiencies, like iron and vitamin B, that you may need to supplement. Find a multivitamin meant for vegetarians or vegans that helps you ensure you’re getting the right amount of nutrients.
Some people naturally lose weight on a vegetarian diet, while others find themselves with more cravings for unhealthy foods. By focusing on whole foods, taking the right supplements and preparing before you go out, you can be a healthy vegetarian. Whether you’re looking out for the environment or concerned about animal welfare, you can get the nutrition you need without animal products. You’ve got this!
