How To Reduce Body Fat With a Vegetarian Diet?

Vegetarianism has grown in popularity in recent years. Vegetarian diet is linked to a lower risk of chronic diseases and may help with weight loss.

However, losing weight on a vegetarian diet may be difficult, especially if you consume too many refined carbohydrates or highly processed foods.

This article will explain how to lose weight while following a vegetarian diet.

How does a vegetarian diet work?

Meat, fish, and poultry are not permitted in vegetarian diets.

Some people may adhere to this diet for moral or religious reasons, while others may be attracted by its potential health advantages.

The following are the main types of vegetarian diets:

  • Lacto-ovo-vegetarians allow dairy products and eggs but forgo meat, fish, and poultry.
  • Lacto-vegetarians are permitted to consume dairy but not eggs, meat, fish, or poultry.
  • Ovo-vegetarian diets allow eggs but forgo dairy products, meat, fish, and poultry.
  • Vegan: does not consume any animal products, such as honey, dairy, or eggs.

The flexitarian and pescatarian diets are two other plant-based eating styles. The former includes some animal products but is primarily vegetarian.

Fruits, vegetables, whole grains, legumes, nuts, and seeds are common components of vegetarian diets. In comparison to animal foods, these foods typically have lower calories, fat, and protein contents but are higher in fiber, micronutrients, and healthy plant compounds.

This diet, which places a strong emphasis on nutrient-rich foods, has been linked to a lower risk of heart disease, some cancers, diabetes, and high blood pressure. Furthermore, studies show that eating a vegetarian diet can help you lose weight.

The advantages of being a vegetarian, however, largely depend on the foods you eat and your overall eating patterns. Overeating or consuming an excessive amount of highly processed foods may have several drawbacks in addition to offering fewer advantages than a diet centered on whole, unprocessed plant foods.


A vegetarian diet avoids all animal products, including meat, fish, and poultry, and primarily consists of plant foods. It has been linked to weight loss and a lower risk of chronic diseases, but the benefits vary depending on the foods consumed.

Obstacles to weight loss with a vegetarian diet

Vegetarianism may appear to be a successful method of losing weight, but there are a number of things that could stop this from happening.

Large portions and a lack of protein

Weight gain can occur when you consume more calories than you require.

Even if you follow a vegetarian diet and eat plenty of healthy foods, you might be serving yourself larger portions than you really need.

If you consume too little protein, this is especially typical.

By lowering ghrelin levels, a hormone that controls hunger, protein can make you feel fuller for longer. This could help you eat fewer calories overall and lose weight more quickly.

Your ability to lose weight may be hampered if you don’t consume enough protein because you may eat more to feel satisfied.

Even though a vegetarian diet makes it simple to get all the protein you need, cutting out meat may be challenging at first.

Consuming an excessive amount of refined carbohydrates

On a vegetarian diet, it can be simple to overeat foods high in refined carbs like bread, pizza, and pasta.

They are frequently offered and occasionally the sole vegetarian options at establishments or gatherings.

Refined carbohydrate foods lack fiber and do not satisfy hunger as well as whole-grain, complex carbohydrate foods. As a result, they may overburden you with calories.

Furthermore, some studies contend that refined carbohydrates increase the amount of insulin released, which is a hormone that controls blood sugar. This could also lead to weight gain.

Indeed, one study involving over 500,000 adults discovered a strong link between higher insulin levels after carbohydrate consumption and a higher BMI.

Excessive consumption of calorie-dense foods

You may significantly up your intake of high-fat plant foods when switching to a vegetarian diet.

Vegetarian dishes frequently include nuts, seeds, nut butters, avocados, or coconut. Although these foods are very calorie-dense and filling, they also have a higher calorie content than proteins and carbohydrates, which have 4 calories per gram.

A whopping 191 calories, 148 of which are from fat, are contained in 2 tablespoons (32 grams) of peanut butter, for instance.

Furthermore, a lot of people consume more nut butters and other healthy fats than is advised.

Concentrating on high-processed vegetarian foods

If you eat too many processed foods as part of your vegetarian diet, you may struggle to lose weight.

Although many products are vegetarian in theory, they still contain unhealthy additives and other ingredients. Examples include vegan cheese, vegetarian burgers, meat substitutes, frozen meals, baked goods, and packaged desserts.

These foods frequently contain high levels of sodium, highly processed substances, chemical preservatives, coloring agents, calories, and added sugars.

As a result, when consumed in excess, they may contribute to weight gain.

In fact, a review found that eating foods that are highly processed increases your risk of becoming obese as well as your blood pressure and LDL (bad) cholesterol levels.


A vegetarian diet can be difficult to follow if you don’t consume enough protein and rely too much on refined carbs, calorie-dense foods, and highly processed foods.

How to lose weight while eating a vegetarian diet

The following tips can help you lose weight while following a vegetarian diet:

  • Make half of your plate out of non-starchy vegetables. High-fiber vegetables like broccoli, cauliflower, zucchini, leafy greens, and mushrooms can keep you fuller for longer and help you consume fewer calories.
  • Including protein in every meal and snack. Beans, nuts, seeds, lentils, eggs, dairy products, and soy foods are examples of high-protein vegetarian foods (such as tempeh, tofu, and edamame).
  • Choosing complex carbohydrates. Whole grains, starchy vegetables, fruits, and legumes are examples of filling foods.
  • Limiting your intake of high-calorie foods. To avoid overeating, combine nuts, seeds, and healthy fats with lower-calorie foods.
  • Consuming mostly whole foods. Whole fruits and vegetables, for example, are free of unnecessary ingredients.
  • Reducing your intake of highly processed foods. Avoid meat substitutes, frozen meals, and other ultra-processed foods, which are likely to contain unhealthy additives, extra salt, and sugar.

A healthy vegetarian diet that prioritizes whole foods and restricts refined carbohydrates and products with a high processing level may aid in weight loss.

Nevertheless, keep in mind that exercise, healthy eating, and adequate sleep are all crucial factors in weight loss.


Including protein in every meal, consuming a lot of whole foods, and avoiding highly processed foods are just a few methods you can use to reduce your weight while following a vegetarian diet.

Weight-loss foods that are vegetarian

A vegetarian diet high in unprocessed, whole foods from plants will help you lose weight. Depending on your diet, you may also include dairy or eggs.

The following vegetarian foods may help you lose weight:

  • Non-starchy vegetables: carrots, celery, cucumber, tomatoes, bell pepper, cauliflower, zucchini, and other similar items
  • Potatoes, peas, corn, and winter squash are examples of starchy vegetables.
  • Fruits include berries, apples, oranges, bananas, grapes, citrus, kiwis, and mango.
  • Bulgur wheat, farro, millet, quinoa, and brown rice are all examples of whole grains.
  • Black beans, pinto beans, kidney beans, lentils, and other beans and legumes
  • Nuts and seeds, including chia seeds, sunflower seeds, cashews, almonds, walnuts, and pistachios, as well as nut butters
  • Lean proteins include tofu, tempeh, edamame, beans, lentils, nuts, seeds, nut butters, eggs, Greek yogurt, milk, and soy products in general.
  • Avocado, coconut, olive oil, nuts, seeds, nut butters, and cheese are examples of healthy fats.
  • Water and other health-promoting beverages include naturally flavored seltzer, fruit-infused water, and plain coffee or tea.


A vegetarian diet may aid in weight loss if you consume a variety of non-starchy vegetables, whole grains, legumes, nuts, and seeds.

Vegetarian diet foods to stay away from

The majority of plant foods are generally healthy by nature, but heavily processed vegetarian foods are frequently less so.

When eating a vegetarian diet to lose weight, you should limit or stay away from the following foods:

  • Vegetarian foods that are heavily processed, such as veggie burgers, meat substitutes, freezer meals, frozen desserts, and faux dairy products
  • Refined carbohydrates, such as white bread, pasta, crackers, and bagels
  • Foods and drinks high in sugar, such as candy, pastries, cookies, table sugar, sodas, fruit juices, energy drinks, and sweet tea

Additionally, make an effort to avoid eating excess amounts of any food, particularly those that are high in calories and sugar.


If you want to lose weight on a vegetarian diet, avoid highly processed foods, refined carbohydrates, and sugary beverages.

Weight loss vegetarian meal plan example

This 5-day meal plan offers some suggestions for a vegetarian diet for weight loss.

Day 1

  • Breakfast: steel-cut oats with cinnamon, peanut butter, and apples.
  • Lunch: a salad made up of mixed greens, tomatoes, avocado, hard-boiled eggs, and balsamic vinaigrette.
  • Dinner: Soup with black beans and Greek yogurt, whole-grain bread, and a side salad.
  • Snack: apricots and dark chocolate.

Day 2

  • Breakfast: broccoli, cheddar, and eggs scrambled with berries on the side.
  • Lunch: a burrito bowl with pinto beans, tomato, onion, avocado, and brown rice.
  • Dinner: White beans, sunflower seeds, and marinara served with zucchini noodles.
  • Snack: orange or string cheese.

Day 3

  • Breakfast: Hawaiian pineapple, coconut shreds, and walnuts on plain Greek yogurt.
  • Lunch: chopped bell peppers, guacamole, and lentil soup.
  • Dinner: Served with green beans and whole-wheat pasta, eggplant Parmesan.
  • Snack: a granola bar made with whole grains or berries.

Day 4

  • Breakfast: a smoothie bowl made with spinach, hemp seeds, frozen berries, unsweetened almond milk, and a banana.
  • Lunch: a carrot, strawberry, and hummus-topped egg salad on whole-wheat bread.
  • Dinner: Tofu, broccoli, carrots, brown rice, soy sauce, and honey in a stir-fry.
  • Snack: Pistachios and dried mango.

Day 5

  • Breakfast: two eggs, one slice of avocado toast on whole-grain bread, and a side of grapes.
  • Lunch: kale, goat cheese, edamame, pecans, and dried cranberries in a salad.
  • Dinner: homemade chickpea patties served with sautéed mushrooms and baked sweet potato.
  • Snack: cherries in plain Greek yogurt.


You can start eating vegetarian for weight loss by using these recipe and snack suggestions.


You might be able to lose weight by following a vegetarian diet that emphasizes wholesome plant foods.

But it’s crucial to consume enough protein while limiting your intake of calorie-dense foods, refined carbohydrates, and highly processed items.

It’s important to remember that not all vegetarian foods are healthy.