When you munch on fruits and veggies, you’re getting a healthy dose of antioxidants. Most fruits and vegetables are also low in calories. That’s why some people adopt a vegetarian diet in hopes of losing weight. Is this a good idea? Will making the switch to vegetarian fare make it easier to control your weight?
Vegetarian Diets and Weight Loss
Eating a vegetarian diet that focuses on fruits, vegetables and non-meat protein sources such as tofu and tempeh is a good strategy for weight loss since these foods are low in calories, rich in fiber and have a high water content.
On the other hand, some vegetarians make starchy carb sources such as pasta or potatoes covered with cheese or cream the focus of their meal, assuming they’re not vegan. A vegetarian that focuses on this type of diet may have more problems controlling their weight than a non-vegetarian who eats lean protein, healthy fats and limits the number of processed foods in their diet.
Some vegetarians don’t get enough protein in their diet, which puts them at a disadvantage when it comes to appetite control since protein enhances the release of satiety hormones like CCK. Vegetarians may also have more problems getting all of the essential amino acids unless they eat a varied diet of whole grains, legumes, and soy-based foods.
Vegetarian Diets for Weight Loss: What Does Research Show?
Despite the challenges of eating vegetarian, research shows that vegetarians may have an easier time controlling their weight. A meta-analysis of 87 studies looking at vegetarian diets for weight loss found that vegetarians are less likely to be overweight than their meat-eating counterparts. A vegetarian diet that emphasizes fruits and vegetables may also reduce the risk of some diseases such as hypertension and heart disease.
Should You Go Vegetarian if You Want to Lose Weight?
It’s not necessary to adopt a vegetarian diet to lose weight. Most people go vegetarian as a lifestyle choice for ethical or religious reasons. For health and weight loss purposes, you can get the benefits by adding more fruits and vegetables to your diet and lightening up on starchy and processed carbs.
It’s also a good idea to add more plant sources of protein to your diet as a substitute for meat, particularly processed meat. Research shows that processed meats may increase the risk of some types of cancer.
Adopting a vegetarian diet requires planning to avoid nutritional deficiencies. Vegetarian and vegan diets are frequently low in iron, vitamin B12, zinc, and calcium. It’s important to take this into consideration when choosing what to eat.
The Bottom Line?
A vegetarian diet that focuses on fruits and vegetables and limits processed foods and starchy carbs can help with weight loss, but you can get the same benefits by eating a clean, non-vegetarian diet. A vegetarian diet isn’t necessarily a healthy one. It depends on what you eat.
References:
Am J Med. 2005;118:991-997.
Nutrition Journal. April 2006.
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