Vegetarian Diet Info
Vegetarian Weight Loss Diet
Information on Weight Loss Diet Plan & Sensible Weight Control for Vegetarians and Part-Vegetarians

Vegetarian Healthy Diet Program
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Vegetarian Weight Loss Diet

Like any weight loss or diet plan, the best vegetarian weight loss diet is a BALANCED eating plan. Because losing weight is easiest when your body is healthy and well nourished.

Balanced Vegetarian Weight Loss Diet Plan

The easiest way to eat a balanced vegetarian weight loss diet is to follow the Vegetarian Food Pyramid. This ensures optimum nutrition and optimum weight loss.

Weight Loss Diet Based on Vegetarian Food Pyramid

Here are three sets of approximate serving-suggestions for three different calorie requirements: 1200 calories, 1500 calories and 1800 calories.

Food Group	1200 Calorie Weight Loss Diet	1500 Calorie Weight Loss Diet	1800 Calorie Weight Loss Diet
Grains	5 servings	6 servings	8 servings
Vegetables	3 servings	3 servings	5 servings
Fruits	2 servings	3 servings	4 servings
Dairy/Milk	2 servings	2-3 servings	2-3 servings
Dry Beans, Nuts, Seeds, Eggs & Meat Substitutes	5oz	6oz	7oz
Total Fat (30%)	30-40g	40-50g	50-60g

Vegetarian Weight Loss Diet Nutrition

Whatever number of calories you choose for your weight loss plan, diet nutrition is still paramount. So please read Vegetarian Dietary Guidelines and follow these general rules.

Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds and, if eaten, dairy products and eggs. Remember, a healthy vegetarian weight loss diet will help you to lose weight at the fastest possible rate.
Choose whole, unrefined foods often and minimize intake of highly sweetened, fatty, and heavily refined foods. High-sugar, high-fat vegetarian foods spell weight-gain, not weight-loss.
If animal foods such as dairy products and eggs are eaten, choose lower-fat versions of these foods. Cheeses and other high-fat dairy foods and eggs should be limited in the diet because of their saturated fat content and because their frequent use displaces plant foods in some vegetarian diets. Weight loss means 'light' eating!
Vegans should include a regular source of vitamin B-12 in their diets along with a source of vitamin D if sun exposure is limited.
If following a 1200 calorie vegetarian weight loss diet, consider taking a good quality multi-vitamin and mineral supplement. Weight loss diets which contain this level of calories may not provide all your required nutrition.
Consult a registered dietitian or other qualified nutrition professional BEFORE embarking on a vegetarian weight loss diet, especially during periods of growth, breast-feeding, pregnancy, or recovery from illness.

Source: U.S. Department of Agriculture. U.S. Department of Health and Human Services.

Vegetarian Healthy Diet Program

VEGETARIAN INTRO
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DIETARY GUIDELINES
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WEIGHT PROBLEMS
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VEGETARIAN NUTRITION
Calcium in Vegetarian Diet
Iron in Vegetarian Diet
Protein in Vegetarian Diet
Vitamin B12 in Diet
Zinc in Vegetarian Diet
Potassium, Iodine in Diet
Vegetarian Diet Carbs
Fiber in Diet Plan
Fat in Vegetarian Diet
Cholesterol
Essential Fatty Acids
Vitamin A for Vegetarians
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Vegetarian Foods
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VEGETARIANISM & HEALTH
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VEGAN NUTRITION
Vegan Diet & Veganism
Vegan Nutrition
Vegan Diet Nutrition
Calcium in Vegan Diet
Protein in Vegan Diet
Vitamin B12
Iron in Vegan Diet

Vegetarian Diet Information

Vegetarianism is a healthy option and vegetarian diets can be perfectly healthy eating plans but care should be taken to ensure optimum nutrition. So, whether following an ovo-lacto or other type of vegetarian food plan, or vegan diet, for a healthy body and weight make it a balanced eating plan and take regular exercise. Always consult a doctor before beginning a weight loss diet or new fitness routine.
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