How to Lose Weight as a Vegetarian

Co-authored by Claudia Carberry, RD, MS and Megaera Lorenz, PhD

Last Updated: May 6, 2021 References

Switching to a vegetarian or vegan diet can help you lose weight.^{[1]
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Research source} It’s not a guarantee, however. Even if you are already a vegetarian, you may still find that weight loss is a challenge. Choosing high quality vegetarian foods in the right amounts—while steering clear of less nutritious choices—can help you safely manage your weight as a vegetarian. Making other lifestyle changes, such as getting more exercise and forming healthy sleep habits, can also help.

Method 1

Method 1 of 3:

Following a Healthy Vegetarian Weight Loss Diet

1
Reduce your overall caloric intake. Cutting down on how much you eat overall is an important part of losing weight. The amount of calories you need to eat daily to maintain or lose weight will depend on factors such as your weight, age, sex, and physical activity level.^{[2]
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Trustworthy Source

Health.gov
Online collection of health and fitness standards set by the U.S. Office of Disease Prevention and Health Promotion

Go to source} In order to lose weight safely, try cutting about 500-1000 calories from your regular daily intake. Stay on the reduced-calorie diet until you hit your goal weight.^{[3]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- For many adults, eating a strictly plant-based diet of 1500 calories per day for 3 weeks is an effective weight loss strategy. Do not eat fewer than 1200 calories per day unless your doctor recommends it.^{[4]
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- Review this chart to find the recommended daily caloric intake for someone of your age, weight, sex, and activity level: https://health.gov/dietaryguidelines/2015/guidelines/appendix-2/.
2
Eat 8 servings of grains daily. In order to lose weight as a vegetarian while also getting all the nutrients your body needs, you will need to eat a wide variety of plant-based foods. Grains—and whole grains, in particular—are an essential source of dietary fiber, vitamins and minerals, and antioxidants.^{[5]
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Research source} A healthy vegetarian weight-loss diet should include 8 servings of grains each day.^{[6]
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- Serving size varies depending on the type of grain product you are eating. Check food labels carefully to determine how much constitutes 1 serving. For example, a single serving of whole grain bread is 1 slice, while a single serving of dry cereal may be 6 to 8 ounces (170 to 230 g).
- Make sure that at least 6 of your 8 daily servings are whole grain (e.g., whole wheat bread or pasta, brown rice, or oatmeal).^{[7]
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  Research source} Refined grain products, such as white bread, are less nutritious and more likely to contribute to weight gain and other health problems, such as type 2 diabetes and heart disease.^{[8]
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3
Have 3 servings of legumes each day. Legumes include beans, peas, lentils, and peanuts. Legumes are an excellent source of fiber, and they also provide protein, which is a crucial part of any vegetarian diet.^{[9]
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Trustworthy Source

PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} While you are losing weight, try to get about 10-12% of your daily calories in the form of protein.^{[10]
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- Try to get at least 2 of your daily servings of legumes in the form of beans. A single serving is ½ a cup (118 ml) of cooked beans.^{[11]
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- Other good sources of legumes include soy milk, low-fat bean spread, and vegetarian meat substitute.^{[12]
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- If you don’t like legumes, some other good vegetarian sources of protein include nuts and seeds (such as almonds, pistachios, and sunflower seeds) and meat substitutes (such as tofu and veggie burgers). If your diet allows it, fish and eggs are also good sources of protein.
4
Get at least 4 servings of vegetables daily. Vegetables provide numerous essential nutrients, vitamins, and minerals. Try to consume at least 4 ounces (110 g) of cooked vegetables or 8 ounces (230 g) of raw vegetables daily.^{[13]
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Research source} You will get the most nutritional benefits by incorporating a wide variety of vegetable types into your diet.^{[14]
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- Vegetable types include leafy greens (such as spinach, lettuce, and kale), cruciferous vegetables (such as broccoli, cauliflower, and cabbage), squashes (such as pumpkin, zucchini, and cucumber), roots (such as carrots and sweet potatoes), stems (such as asparagus and celery), and alliums (onions, garlic, and shallots).^{[15]
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- Eating vegetables and fruits of many different colors is a great way to make sure you are getting enough nutritional variety.^{[16]
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- As long as you limit fattening toppings, such as salad dressing, butter, or sauces, you can eat as many vegetable servings as you like in a day.^{[17]
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- Get at least 1 serving in the form of raw vegetables (such as salad or carrot sticks) and at least 1 serving of leafy greens each day.
5
Incorporate 3 servings of fruit into your daily diet. Fruit provides fiber, antioxidants, and a variety of important vitamins and minerals. Since it also contains sugar, it should be eaten sparingly. 1 serving of fruit is about 8 ounces (230 g) of chopped fruit, or a single small piece of fruit (e.g., a single apple that is no more than 2.25 inches (5.7 cm) in diameter).^{[18]
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Trustworthy Source

USDA Center for Nutrition Policy and Promotion
U.S. agency responsible for promoting good nutrition based on scientific research

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- Get your fruit servings from whole fruit instead of fruit juice as much as you can.^{[19]
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  Research source} Most juices lack the important dietary fiber that you can get from whole fruit.^{[20]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
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- Nutritious, low-calorie fruits include strawberries, blueberries, raspberries, mangoes, kiwis, oranges, grapefruits, peaches, plums, and nectarines.^{[21]
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- Just like with vegetables, eating a lot of different colors of fruit is a good way to make sure you are getting a good variety of nutrients.^{[22]
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6
Consume no more than 1 serving of sweets daily. You don’t have to deny yourself sweets altogether to lose weight as a vegetarian. It is important to minimize your sweet intake as much as you can, however. Go for fat-free sweets, or check that 1 serving contains no more than 1 gram (0.035 oz) of fat. If you have a sweet tooth, try satisfying it with a healthy, low-fat option such as:^{[23]
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- A bowl of lightly sweetened whole grain cereal in low-fat soy milk.
- A smoothie made with fruit and low-fat soy milk.
- Bananas or apples sautéed in water and a little maple syrup and seasoned with cinnamon.
7
Eat 8 fluid ounces (240 mL) of yogurt daily if your diet allows it. Some studies have shown that eating a little bit of yogurt each day may help facilitate weight loss.^{[24]
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Trustworthy Source

PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} If your vegetarian diet includes dairy, try incorporating a little low-fat, low-sugar yogurt into your daily routine.
- Look for yogurt that has no more than 100 calories, 3.5 grams of fat, 2 grams of saturated fat, and 20 grams of sugar per serving.
- Your yogurt should have at least 8 to 10 grams of protein per serving. Look for yogurt that provides at least 20% of the daily value for calcium and vitamin D.
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Method 2

Method 2 of 3:

Avoiding Foods that Cause Weight Gain

Even foods that are free of animal products can be high in saturated fats, sodium, and other ingredients that can contribute to weight gain. Watch out for processed vegetarian products such as tofu dogs, soy cheeses, and vegetarian bacon.^{[25]
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Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source}
2
Minimize fried foods. Eating a lot of fried foods can contribute to weight gain and a variety of health problems, such as heart disease and diabetes.^{[26]
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Research source} Skip the French fries, chips, and deep-fried veggies if you want to lose weight on a vegetarian diet.^{[27]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- If you must eat fried food, try to stick to foods cooked in healthy oils such as olive oil, canola oil, or corn oil.^{[28]
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  American Heart Association
  Leading nonprofit that funds medical research and public education
  
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3
Avoid sweetened beverages. Sodas, fruit juices and drinks, sweet tea, sweetened dairy drinks, and other sweet beverages can be major culprits in causing weight gain or making it harder to lose weight.^{[29]
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Trustworthy Source

Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source} Stick to water as much as you can to avoid adding liquid calories to your diet.
- If you’re craving a little flavor in your drink, squeeze some lemon or lime juice into a glass of water. Unsweetened iced tea is another good option.
4
Limit your dessert intake. As a vegetarian, you may find yourself craving sweets. While healthy sweets are okay in moderation, too much sugar in your diet can contribute to weight gain, insulin resistance, and other health issues.^{[30]
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Cleveland Clinic
Educational website from one of the world's leading hospitals

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- Be especially careful of sweets that are high in processed sugars and refined grains, such as cookies, cakes, and muffins.
5
Keep simple carbohydrates to a minimum. Complex carbohydrates—like those found in whole grains, legumes, and starchy vegetables—are good for you in moderation. Refined or simple carbs, however, such as those found in white bread, sugary cereal, and baked goods, provide relatively little nutritional value and are more likely to cause weight gain.^{[31]
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Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

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- Some natural sources of carbohydrates are also particularly likely to cause weight gain if you eat them too often. Potatoes, for example—even if they are baked rather than fried—are a major contributor to long-term weight gain.^{[32]
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  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  
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6
Skip the sauces and condiments. Sauces, dressings, and spreads can add zest and flavor to a salad or vegetarian meal. Unfortunately, they often contain fattening ingredients, such as trans fats, sugars, and sodium. Limit your use of these toppings while you are trying to lose weight.^{[33]
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- Instead of using creamy dressings like ranch on your salad, try a fat-free Italian dressing or vinaigrette.
- Forgo the sugary ketchup on your sandwiches and stick to a light mustard instead.
- Lemon juice can also add a refreshing splash of flavor to salads, cooked vegetables, and fish (if your diet includes it).
7
Cut out alcohol. Alcohol can slow your metabolism and make you feel hungrier.^{[34]
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Research source} Additionally, many forms of alcohol, such as beer and sweetened malt beverages, are full of fattening ingredients such as sugar and carbohydrates. Try to avoid drinking alcohol altogether while you are working on losing weight.
- If you are dependent on alcohol and not sure how to quit, talk to your doctor. They can recommend strategies for quitting or even prescribe medications to help you quit. You may also want to look into a 12 step program for help.^{[35]
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Method 3

Method 3 of 3:

Making Other Lifestyle Changes

1
Get plenty of physical activity. The best way to lose weight and keep it off is to combine good eating habits with increased physical activity. To lose weight, try to get at least 150 minutes of moderate activity and 75 minutes of intense activity each week while also reducing the number of calories you eat each day.^{[36]
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Trustworthy Source

Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

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- Moderate physical activity could include things like brisk walking, casual biking, or doing yard work (e.g. raking leaves, shoveling snow, or using a push mower).
- Intense physical activity includes things like jogging or running, swimming laps, or doing aerobics.
- Talk to your doctor about what types of exercise are safe and appropriate for you.
2
Sleep 7-9 hours a night. Sleep is essential for keeping your body energized and healthy. Your body will also burn calories more efficiently if you get enough high-quality sleep every night.^{[37]
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Research source} Most adults need 7-9 hours of sleep a night, while teens need 8-10.^{[38]
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Trustworthy Source

Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

Go to source} Establish healthy sleep habits, such as:
- Turning off all bright screens at least half an hour before bed.
- Avoiding coffee and other caffeinated drinks in the late afternoon and evening.
- Establishing a relaxing bedtime routine. For example, you might take a warm shower, do some light stretches, and read a chapter or 2 of a relaxing book before going to bed.
- Making sure your room is dark, quiet, and comfortable (e.g., not too warm or too cold).
3
Stay hydrated. Not drinking enough water can make it harder to manage your weight.^{[39]
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Research source} Not only does your body need water in order to maintain a healthy metabolism, but drinking plenty of water—especially with meals—can help you feel less hungry.^{[40]
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Research source} How much water you need every day will depend on factors such as your size and physical activity levels, but most people benefit from drinking about eight 8 fluid ounces (240 mL) glasses of water daily.^{[41]
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Trustworthy Source

Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source}
- It can be hard to judge exactly how much water you need, especially when you are doing intense physical activity. In general, the best approach is to drink when you feel thirsty and stop when your thirst is quenched.
- Drinking too much water can lead to a potentially life-threatening electrolyte imbalance called hyponatremia. Don’t force yourself to drink excessive amounts of water.^{[42]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
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4
Work with your doctor or a registered dietitian. Your individual diet and exercise needs may depend on a lot of different factors, such as your age, sex, weight, and overall health. If you’re concerned about your weight and interested in finding healthy ways to manage it, your doctor can help you. They can also refer you to a registered dietitian, who can work with you to develop a diet and exercise plan that is safe and effective for you.
- Tell your doctor or dietitian about your dietary needs and limitations. For example, let them know if your diet is exclusively plant-based or if it includes eggs, dairy products, or fish.
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