If you read weight loss advice in diet books, magazines, or on the Internet, you might conclude that a vegetarian diet is a guaranteed way to lose weight. Although surveys show that vegetarians tend to weigh less than meat-eaters, you may not experience sustained weight loss by turning vegetarian.
A recent study compared the eating habits of people before and after they began eating vegetarian. After following a self-selected vegetarian diet for six months, the calorie consumption of these people dropped by almost 200 calories per day.
Their weight did not change, but people seemed to be leaner. There were reductions in their waist and hip measurements, as well as their skinfold measure of body fat stores.
A British study did find weight differences between vegetarians and meat-eaters. This study divided more than 65,000 participants into four groups: meat-eaters, fish-eaters, lacto-ovo vegetarians (who eat eggs and dairy products but no meat), and vegans (who eat no animal products).
The body mass index (BMI), which is the most common way to measure body fatness, was at a healthy level in all groups.
But the meat-eaters had the highest BMI as a group, which brought them closest to being overweight. Fish-eaters and lacto-ovo vegetarians had similar, intermediate BMI averages, while vegans had the lowest. Among meat-eaters, 7 percent of the men and 9 percent of the women were obese. In the fish-eater and lacto-ovo groups, 3 percent of the men and 4 percent of the women were obese. Only 2 percent of the men and women vegans were obese.
The difference in weight among these groups probably comes from the difference in calorie intake. Fish-eaters and lacto-ovo vegetarians ate about 4 percent fewer calories than the meat-eaters. The vegans’ average calorie intake was 14 percent lower than the meat-eaters.
Anyone who fills up on more vegetables and fruits, like the vegans, should experience a drop in calories and weight because these foods contain fewer calories in the same size portion, compared to higher-fat meat or cheese dishes.
Age could help explain the weight differences in this study, too, since the participants estimated their calorie intakes a bit inaccurately. Vegans were much more likely to be in their 20s and 30s. Of the people in their 40s and 50s, two-thirds to three-quarters were meat-eaters.
This age allocation is significant because the average BMI increased one to two points between the ages of 20 to 40 in each eating group. The higher BMI among meat-eaters could reflect the greater proportion of middle-aged people in the group.
Portion control essential
Nevertheless, for people of all ages, the impact of vegetarian eating on their weight depends on how it affects their calorie consumption. A healthy plant-based diet – whether it is totally vegan or includes some dairy, fish, eggs, or meat – focuses on vegetables, fruits, whole grains and beans. This eating style, even with moderate amounts of nuts and healthful fats, is lower in calories than a diet with large amounts of fatty sausages and cheeseburgers.
You can still consume a lot of unnecessary calories with a vegetarian diet, however. A large proportion of the average American’s calorie intake comes from soft drinks and other sweetened beverages, chips, French fries and cookies – not meat or dairy products.
If you want to lose weight, look at where your excess calories come from. Try to fill up on low-calorie vegetables, fruits, whole grains and beans. This is the crucial part. You can choose to omit all meats or include some fish, poultry, or lean kinds of red meat. No matter which style of eating you choose, portion control is essential. Overeating even healthy foods piles up calories that prevent weight loss.
Nutrition Notes is provided by the American Institute for Cancer Research in Washington, D.C.© 2005 MSNBC Interactive
FAQs
In a 2016 meta-analysis of human clinical trials, it was found that those following vegetarian diets had significantly improved weight loss when compared to those following control diets that contained meat. This may be due to the higher fiber content and lower calorie content associated with some vegetarian diets.
Do vegetarians lose weight faster? ›
Vegetarianism has become increasingly popular in recent years. This diet is associated with a lower risk of chronic diseases and may aid weight loss ( 1 ). However, you may find it difficult to lose weight on a vegetarian diet — especially if you're eating too many refined carbs or highly processed foods.
Can you lose weight by not eating meat? ›
And people who don't eat meat, called vegetarians, generally eat fewer calories and less fat. They also tend to weigh less. And they have a lower risk of heart disease than nonvegetarians do. Research shows that people who eat red meat are at a higher risk of death from heart disease, stroke or diabetes.
What happens to your body when you become vegetarian? ›
Vegetarians tend to weigh less than meat-eaters, and to have lower cancer rates. “Evidence also suggests that a vegetarian diet is associated with a lower risk of death from certain heart diseases, and that those who follow a vegetarian diet tend to have lower LDL [“bad”] cholesterol levels,” says Engel.
Can you lose belly fat on a vegetarian diet? ›
Yes, it is possible for a strict vegetarian (someone who does not consume meat, fish, or poultry) to lose belly fat without consuming animal products. The key to losing belly fat is to create a calorie deficit, which means burning more calories than you consume.
Can you lose 20 pounds in a month? ›
Though losing 20 pounds can seem like a challenge, you can do it safely by making changes to your eating pattern, exercise routine, and other eating practices. That said, losing 20 pounds in one month is unsafe and unsustainable. Instead, try losing between 4 and 8 pounds this month, and matching it the next month.
What will happen if I go vegetarian for a month? ›
You Might Gain Weight
While vegetarian and vegan diets may lead to weight loss, especially if you load up on plenty of good-for-you greens, fruits, vegetables, beans and whole grains, they also might not. Choosing too many desserts or refined grains could lead to weight gain.
What happens if I dont eat meat for a month? ›
Energy Loss. You may feel tired and weak if you cut meat out of your diet. That's because you're missing an important source of protein and iron, both of which give you energy. The body absorbs more iron from meat than other foods, but it's not your only choice.
What happens to your skin when you stop eating meat? ›
Dr. Ellis Hunnes says cutting out meat may actually cause acne and other skin problems to worsen at first while your body adjusts to your new way of eating and your hormones begin to self-regulate. The key, she suggests, is to be patient and allow your body a grace period.
What are the disadvantages of a vegetarian diet? ›
Con: You may have possible nutrient deficiencies.
Some essential nutrients, such as vitamins B12 and D, calcium and iron, aren't available in many plant-based foods. Vegetarian diets may provide these nutrients as long as food intake is planned properly, but supplementation is sometimes necessary.
Skin health
However, a wholefoods plant-based diet is naturally rich in collagen-boosting ingredients. Typically, a plant-based diet is high in vitamin C, lysine and antioxidants, all of which help with the production of collagen at a cellular level. In turn, this helps the skin to stay supple and youthful-looking.
Will people be healthier if they become vegetarian? ›
Health benefits of a vegetarian diet
A well-balanced vegetarian or vegan diet can provide many health benefits, such as a reduced risk of chronic diseases, including: obesity. coronary heart disease. hypertension (high blood pressure)
How do vegetarians get protein? ›
Eat beans, pulses, eggs and other sources of protein
Pulses are particularly important for people who don't get protein by eating meat, fish or dairy products. Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.
Do vegetarians lose weight faster than meat eaters? ›
In this study, the people who switched to a plant-based diet lost 5 pounds more than people who did not change their diet(4). Other studies have found similar results, wherein adopting an energy-restricted, plant-based diet for nine weeks resulted in 10 pounds more weight loss than in the control group (4,5).
Do vegetarians lose more weight than meat eaters? ›
Vegans and vegetarians lost an average of 8.2 to 9.9 pounds while meat-eaters dropped an average of 5.1 pounds. Plus, two months after the study, the vegans, vegetarians, and pesco-vegetarians (vegetarians who eat fish) all lost more weight than omnivores.
Which fruit helps in weight loss? ›
Fruits that are high in fibre, like apples, melons, oranges, and kiwis, make you full for a long period. These low-calorie fruits, when consumed with a low-fat diet, may help burn fat faster.
Is it harder to lose weight as a vegetarian? ›
A vegetarian diet can be lower in calories and saturated fat and higher in fiber, which can, in turn, lower your risk of diseases like heart disease, diabetes and cancer. And while it can also help reduce your risk of obesity, it can be hard to lose weight if you make a few missteps.
