Walk into almost any restaurant or grocery store and the evidence is there: veggie burgers, meatless chili, and vegetable lasagna. But is it possible, even easy, to lose weight simply by going vegetarian? Unfortunately, there’s no easy answer. As with any diet, weight-loss success or failure depends on what, and in what quantities, the dieter (that’s you) actually eats from day to day. It’s true that vegetarians often practice healthier eating habits, but giving up meat won’t necessarily make you thinner.
First, let’s clarify the term “vegetarian.” There are many reasons for becoming a vegetarian: health concerns, ethical and environmental concerns, and religious beliefs among them. Therefore, there are many types of vegetarian diets: some people give up red meat and poultry but still eat fish. Others refuse all animal products: meat, fish, eggs, dairy products and gelatins.
Remember that a vegetarian lifestyle involves an ongoing choice about what to eat and where to draw the line. There’s no single set of rules that works for everyone. And vegetarianism isn’t just about giving things up! For many people, it’s an introduction to a whole new world of great food. Many of the world’s great cuisines – Indian, Middle Eastern, Mediterranean, South and Southeast Asian – are centered around delicious grains and vegetables. Eggplant Curry, Lentil-Walnut Burgers, Zucchini-Feta Pancakes…the list goes on. Creative vegetarian dishes that use whole grains and vegetables tend to be healthier and lower in fat – you can eat great and lose weight.
If weight loss is the goal, then eliminating meat can be a powerful catalyst for examining eating habits. Most people are used to getting an easy dose of protein from cold cuts, meat sauces, or chicken dinners. Without these, vegetarians need to watch their protein intake more carefully; they also need to take B vitamins and iron. (For these reasons, be sure to discuss any diet changes with a doctor or health professional.) It’s not difficult to get complete protein from a balanced, meat-free diet. But it does mean becoming aware of nutrient intake. How much of our food is really providing nutrients for a healthy body? To get what they need, vegetarians can’t afford empty calories, and this awareness helps steer them away from processed, fatty and sugary foods.
One tip: don’t assume that vegetarian restaurants, menu choices, or in-flight meals are healthier or lower in calories! Many chefs, unfamiliar with the wide variety of vegetarian recipes and ingredients, simply remove the meat from their standard dishes and replace it with cheese or cream. A heavy, cheese-filled vegetarian lasagna can pack on more pounds than a dish of grilled chicken! Remember that the old rules apply: avoid fried foods, watch saturated fat intake, and cut back on salt and sugar. Vegetarianism presents a great opportunity for focusing on fresh fruits and vegetables, whole grains, and legumes.
In short, there are many good reasons for embracing vegetarianism, but it won’t cause those extra pounds to magically drop off. That still requires hard work!