Will a Vegetarian Diet Help Me Stay Healthy and Lose Weight?

Will a vegetarian diet help me to lose weight?

Many people choose to follow a vegetarian diet for more than just personal beliefs. Vegetarian diets are known to be lower in fat and sugar that most meat-eating diets, but the truth is that going veggie will not guarantee weight-loss. Just like everyone else, vegetarians also face many temptations and other food struggles that impact their weight and health.

About the Vegetarian Diet

Those who follow strict vegetarian diets do not consume any meat. However, this is different from vegan dieters who do not consume any animal products at all including eggs, butter, cream, cheese, etc. Vegetarian dieters who avoid meat often get their protein intake from meat substitutes found in most grocery stores as well as Tofu, beans, legumes and some fruits/veggies.

Though the majority of vegetarian diets are plant-based, this does not mean all food “allowed” is healthy to eat. Yes, foods followed on a vegetarian diet typically have less saturated fat and focus on things like fruits, vegetables and whole grains which often have less calories. However, vegetarians still have to watch the amount of “junk food” they consume, as many processed foods high in fat and sugar are still allowed to be eaten because they don’t contain any meat.

Healthy Tips to Follow

It is completely up to you whether you want to strive for weight-loss through a vegetarian diet. Though this way of eating can be beneficial to your weight and health, it can also have the opposite impact if you are not careful. No matter what type of diet you choose to follow however, these are some healthy tips that apply to everyone.

  • Visit a Healthcare Professional – Your primary care physician or even a nutritionist will help you determine what type of diet is right for you. This may be dependent on your health status or specific health conditions.
  • Pay Attention to Portion Sizes – Calorie intake matters on any diet. Consider the serving size of the foods you eat and if you have extras, pack those up as leftovers for another time.
  • Plan Your Meals – Meat eaters and vegetarians alike benefit from meal planning and food prepping so they aren’t faced with last-minute decisions that could negatively impact their weight management goals.
  • Use Healthy Cooking Methods – Baking, steaming, boiling and grilling your foods are usually lower in fat and calories than frying them. Cooking methods do count!
  • Shoot for Whole Foods – Animal products aside, fruits, veggies and whole grains are more beneficial to your diet than processed foods which come in boxes, bags or packages.
  • Cut Down on Sugar and Carbs – Both meat-eating and vegetarian diets allow for sugar and carbs which can translate to fat stores in the body. Aim to lower the amount of carbs and sugars you consume.
  • Exercise Daily – Anyone following any diet must remember that exercise is important to weight-loss and overall health. Aim for at least 150 minutes of exercise per week.


If done correctly and strategically, a vegetarian diet can promote health and weight-loss. However, there are many additional factors to consider that affect weight, and these factors should be considered on any kind of diet – regardless of whether or not meat is consumed.

To optimize weight-loss on any eating plan, remember to pay attention to nutritional content as well as portion sizes. Planning is also key to staying on-track and finding success, so create a plan and stick to it! If you find that weight-loss is still difficult to attain, even with frequent physical activity, consult your healthcare provider or dietitian/nutritionist for further guidance.

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