Studies show that vegetarians consume about 500 less calories per day than non-vegetarians, which can lead to a significant amount of weight loss. In order to lose one pound, you need a deficit of 3,500 calories, so simply switching to a vegetarian diet can cause one to lose a pound per week. The reason that vegetarians consume less calories than their meat-eating counterparts is that they eat a diet that is primarily made up of fruits and vegetables, which are low in calories and fat. In addition to consuming 500 less calories per day, vegetarians also consume an average of 25% less fat than non-vegetarians do on a daily basis. Over time, this fat deficit can lead to a significant reduction in body fat.
In order to lose weight, vegetarians still need to watch what they eat. It is important that they not deep fry their vegetables or eat snacks that are high in sugar. Vegetarians should also avoid processed foods, as they contain high levels of sodium that can lead to poor health and water weight gain. The types of foods that vegetarians should eat in order to maintain optimal health are organic fruits and vegetables, whole grains, beans, and a variety of nuts. Since most nuts contain high levels of fat, they should be eaten in small amounts. Organic fruits and vegetables are best because they contain more nutrients and are free of pesticides. Whole grains should be eaten over refined grains because they contain more protein and fiber, which are both essential in digestive health, and weight loss.
Since meat, especially red meat, is high in both calories and saturated fat, removing it from your diet can lead to significant weight loss. Some people argue that meat and other animal products are necessary in order to consume adequate amounts of protein, but this is not true. Beans are an excellent meat substitute and they are low in fat and calories, while still containing high levels of protein. Statistics show that people who follow a vegetarian diet maintain lower body weights than those who do not, which is proof that a vegetarian diet can be a highly effective weight loss tool.
Transitioning to a vegetarian diet does not guarantee weight loss. Even a vegetarian diet offers poor food choices. All meals should be planned ahead of time to avoid turning to high calorie foods such as potato chips, snack cakes, and other foods of that nature. When preparing food, vegetarians need to consider broiling, baking or steaming their foods rather than frying them. If frying is a must, extra virgin olive oil or coconut oil are the best oils to use. Avoiding processed foods is another key to maintaining a healthy weight for vegetarians. These foods not only have a high sodium content, but they also provide less nutrients than organic and whole foods do.
The key to fighting obesity with a vegetarian diet is eating a wide variety of different foods. This will not only keep you from getting bored, but it will also provide you with all of the vitamins and nutrients that your body needs in order to function at it’s best.