Vegetarianism has become increasingly popular in recent years.
This diet is associated with a lower risk of chronic diseases and can help with weight loss ( 1 ).
However, losing weight with a vegetarian diet can be difficult – especially if you are eating a lot of refined carbohydrates or highly processed foods.
This article explains how to lose weight on a vegetarian diet.
Photo by Markus Spiske / Unsplash
What is a vegetarian diet?
Vegetarian diets exclude meat, fish and poultry.
Some people may follow this diet for religious or ethical reasons, while others are attracted by its possible health benefits.
The main types of vegetarian diets are:
- Lacto-ovo-vegetarian: allows eggs and dairy products, but excludes meat, fish and poultry
- Lacto-vegetarian: allows dairy products, but excludes eggs, meat, fish and poultry
- Vegetarian egg: allows eggs, but excludes dairy, meat, fish and poultry
- Vegan: excludes all animal products, including honey, dairy products and eggs
Other plant-based dietary patterns include flexion diets (which include some foods of animal origin, but mainly vegetarian) and fishermen (which include fish, but not meat).
Vegetarian diets generally focus on fruits, vegetables, whole grains, legumes, nuts and seeds. These foods are rich in fiber, micronutrients and beneficial plant compounds and tend to be lower in calories, fat and protein than animal foods.
As this diet emphasizes nutrient-rich foods, it is linked to a reduced risk of heart disease, certain types of cancer, diabetes and high blood pressure ( 2 , 3 , 4 , 5 ).
In addition, studies show that following a vegetarian diet can be an effective way to lose weight ( 6 , 7 ).
However, the benefits of vegetarianism depend largely on the types of foods you eat and your general eating habits.
Eating too much or choosing too many highly processed foods will have less benefit than a diet based on unrefined, wholegrain plant foods – and can have several disadvantages.
A vegetarian diet excludes meat, fish and poultry and focuses mainly on plant foods. It has been linked to weight loss and a reduced risk of chronic illness, but these benefits depend on what foods you eat.
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Barriers to weight loss in a vegetarian diet
Although vegetarianism may seem like an effective way to eliminate excess weight, several factors can prevent this from happening.
Eat large portions and little protein
Eating more calories than you need can result in weight gain.
Even if you are filling nutritious foods with a vegetarian diet, you may be serving yourself in larger portions than necessary.
This is especially common if you skimp on protein intake.
Proteins can increase fullness by decreasing levels of ghrelin, a hormone that regulates hunger, which in turn can decrease your overall caloric intake and increase weight loss ( 8 , 9 , 10 ).
If you don’t get enough protein, you can eat more food to feel satisfied – making your efforts to lose weight difficult.
Although your protein needs can be easily met on a vegetarian diet, you may encounter difficulties at first when eliminating meat from your diet.
Eat lots of refined carbohydrates
Foods rich in refined carbohydrates, such as bread, pizza and pasta, can be easy to overeat on a vegetarian diet.
They are widely available and can sometimes be the only vegetarian options at restaurants or meetings.
Foods rich in refined carbohydrates tend not to have fiber and do not reduce hunger as much as complex and whole carbohydrates. As a result, they can overwhelm you with excess calories ( 11 )
In addition, some studies suggest that refined carbohydrates trigger the release of extra insulin, a hormone that regulates blood sugar. This can also contribute to weight gain ( 12 , 13)
In fact, a study including about 500,000 adults found a strong association between higher levels of insulin after carbohydrate intake and a higher body mass index (BMI) ( 12 ).
Excess calorie-rich foods
By transitioning to a vegetarian diet, you can substantially increase your intake of high-fat plant foods.
Vegetarian meals usually incorporate nuts, seeds, butters, avocados or coconut. While these foods are incredibly nutritious and full, they also provide 9 calories per gram – compared to 4 calories per gram of protein and carbohydrates.
For example, 2 tablespoons (32 grams) of peanut butter contain 191 calories, of which 148 are from fat ( 14 ).
In addition, many people eat more than the recommended size for serving butters and other healthy fats.
Focus on highly processed vegetarian foods
If you are relying on many processed foods as part of a vegetarian diet, losing weight can be difficult.
Numerous products are technically vegetarian, but still contain unnecessary additives and other harmful ingredients. Examples include vegetarian hamburgers, meat substitutes, frozen meals, baked goods, packaged desserts and vegan cheese.
These foods are usually packaged not only with sodium, highly processed compounds, chemical preservatives and dyes, but also with added calories and sugars.
As a result, they can contribute to weight gain when eaten in excess.
In fact, a review linked the intake of ultra-processed foods to an increased risk of obesity, as well as higher levels of LDL (bad) cholesterol and blood pressure ( 15 ).
Some barriers to losing weight on a vegetarian diet include not eating enough protein and relying heavily on refined carbohydrates, calorie-rich foods and highly processed items.
Tips for losing weight on a vegetarian diet
Several strategies can help promote weight loss in a vegetarian diet, including:
- Fill half of your plate with starchless vegetables: Choosing vegetables high in fiber, such as broccoli, cauliflower, zucchini, green leaves and mushrooms, can help you get full and decrease your calorie intake.
- Incorporating protein into all meals and snacks: Vegetarian protein-rich foods include beans, nuts, seeds, lentils, eggs, dairy products and soy foods (such as tempeh, tofu and edamame).
- Opting for complex carbohydrates: These foods that increase fullness include whole grains, starchy vegetables, fruits and vegetables.
- Watching your portions of calorie-rich foods: Pair nuts, seeds and healthy fats with foods with fewer calories so you don’t overeat.
- Eat mostly whole foods: Unprocessed foods, like whole fruits and vegetables, have no unnecessary ingredients.
- Limiting highly processed foods: Avoid meat alternatives, frozen meals and other ultra- processed foods, as they are likely to host unhealthy additives, extra salt and added sugar.
A balanced vegetarian diet, which emphasizes whole foods and limits refined carbohydrates and highly processed products, can help you lose weight.
Still, don’t forget about other important contributors to weight loss, such as sleep, hydration and proper exercise.
Including protein in every meal, eating lots of whole foods and eliminating highly processed items are just a few of the techniques you can use to lose weight on a vegetarian diet.
Vegetarian foods that help with weight loss
To increase weight loss, choose a vegetarian diet rich in minimally processed vegetable foods.
Depending on your specific regimen, you can also incorporate dairy or eggs.
Vegetarian foods that can help with weight loss include:
- Starchless vegetables: broccoli, peppers, cauliflower, zucchini, mushrooms, tomatoes, eggplant, carrots, celery and cucumbers
- Starchy vegetables: peas, potatoes, corn and pumpkin
- Fruits: fruits, oranges, apples, bananas , grapes, citrus, kiwi and mango
- Whole grains: quinoa, brown rice, farro, corn, barley and bulgur wheat
Beans and legumes: lentils, black beans, beans and beans - Nuts and seeds: almonds, walnuts, pistachios, cashews, sunflower seeds, chia seeds and butters
- Lean proteins: beans, vegetables, nuts, seeds, butters, eggs, Greek yogurt, milk and soy products such as tofu, tempeh and edamame
- Healthy fats: avocado, olive oil, coconut, nuts, seeds, nut butters and cheese
- Water and other healthy drinks: sparkling water with natural flavor, fruit-infused water and regular coffee or tea
Eating a variety of non-starchy vegetables, whole grains, legumes, nuts and seeds can help you lose weight with a vegetarian diet.
Foods to Avoid in a Vegetarian Diet for Weight Loss
While most plant foods are naturally healthy, highly processed vegetarian foods tend to be less.
You should limit or avoid the following foods if you follow a vegetarian weight loss diet:
- Highly processed vegetarian foods: vegetarian hamburgers, meat substitutes, frozen meals, frozen desserts and imitation dairy products
- Refined carbohydrates: white bread, white dough, bagels and cookies
- Sugary foods and drinks: candies, cookies, sweets, table sugar, soft drinks, fruit juices, energy drinks and sweet tea
Also, try to avoid oversized portions of any food – especially those high in sugar and calories.
If you want to lose weight with a vegetarian diet, avoid highly processed products, refined carbohydrates and sugary drinks.
Vegetarian meal plan for weight loss
This 5-day meal plan provides some ideas for a vegetarian diet for weight loss.
Menu of the day 1
| Breakfast | steel-cut oats with apples, peanut butter and cinnamon |
| Lunch | salad with vegetables, boiled eggs, avocado, tomato and balsamic vinaigrette |
| Dinner | black bean soup with Greek yogurt, brown bread and salad |
| Snack | almonds and dark chocolate |
Day 2 menu
| Breakfast | scrambled eggs with broccoli and cheddar cheese, plus a side of fruit |
| Lunch | a bowl of burrito with brown rice, beans, tomatoes, onions and avocado |
| Dinner | zucchini noodles with marinara, sunflower seeds and white beans |
| Snack | string or orange cheese |
Day 3 menu
| Breakfast | plain Greek yogurt with pineapple, grated coconut and nuts |
| Lunch | lentil soup, chopped pepper and guacamole |
| Dinner | eggplant parmesan served with wholegrain pasta and green beans |
| Snack | a granola bar or whole grains |
Day 4 menu
| Breakfast | a smoothie bowl made with unsweetened almond milk, spinach, hemp seeds, frozen fruits and bananas |
| Lunch | egg salad on brown bread with strawberries, carrots and hummus |
| Dinner | fry with tofu, carrots, broccoli, brown rice, soy sauce and honey |
| Snack | dry mango and pistachio |
Day 5 menu
| Breakfast | two eggs and a slice of whole grain bread with avocado, plus a side of grapes |
| Lunch | salad with kale, nuts, dried cranberries, goat cheese and edamame |
| Dinner | homemade chickpea burgers, accompanied by sautéed mushrooms and roasted sweet potatoes |
| Snack | plain Greek yogurt with cherries |
These ideas for meals and snacks can help you start eating vegetarian to lose weight.
A vegetarian diet with a focus on nutritious plant foods can help you lose weight .
However, it is important to eat enough protein, reducing portion sizes and eating foods rich in calories, refined carbohydrates and highly processed items.
