Healthy Foods To Lose Weight For Vegetarians

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So you want to know whether it’s possible to lose weight on a vegetarian diet? Well, you’ve come to the right place!

Vegetarian weight loss is kind of our thing. We run a weight loss course, put out a weekly weight loss meal plan, including, as you are about to discover, a FREE 7-Day Weight Loss Meal plan that you can download here.

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It’s the perfect starter pack for anyone looking to balance their weight loss goals with a vegetarian diet. Whether you’re a seasoned veggie or not, you’ll find plenty of inspo here!

To get going right away you can get the free 7-Day Vegetarian Weight Loss Meal Plan PDF here or use the form below.

But we’d advise you to read on we’re going to explain some key information about vegetarianism and weight loss, which is worth checking out so you can go in prepared!

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Here at Hurry The Food Up, we want to make weight loss as a vegetarian easy for you. We don’t want you to plateau with weight loss or not have a clue about what to eat to lose weight.

We’re going to skip a lot of the science today and instead focus on practical tips for you to use to lose weight NOW.

If you’re interested in the nitty gritty of vegetarian nutrition (like Vitamin B12, omega 3, iron and folate) then we’ve already written an in-depth guide to the vegetarian diet for you. Check it out!

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We make sure to provide generous portion sizes and a variety of types of food that will satisfy you, meet your nutritional requirements and allow you to lose weight at a steady, sustainable pace!

The recipes were developed by us specifically to be suitable for weight loss, and each recipe is a tried and tested favorite, guaranteed to work every time.

The only time I failed with weight loss was when my meals weren’t filling enough and I was overcome by hunger pangs. I decided that was no way to lose consistently, and so these meal plans were born.

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We’ve created this vegetarian weight loss meal plan to work for the general population. But of course, you should take your personal needs into account and adapt accordingly!.

You’ll find the more perishable ingredients earlier in the week (eg. leafy greens) and the sturdier veggies later in the week (eg. zucchini, carrots).

We focus on a balanced diet. This means we keep an eye on how much bread, legumes, eggs, dairy and starchy vegetables you’ll get per day.

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It is worth talking about why our vegetarian plan for weight loss looks the way it does. What are the key principles behind it? What’s the science of weight loss? And how does that look when you are veggie?

The uniting factor in all vegetarian and vegan diets is not eating meat or fish. This is often for ethical reasons such as animal cruelty or the environmental impact of the meat industry. It can also be for religious reasons.

The ovo vegetarian diet excludes all animal products except for eggs. So milk and cheese is a no-go along with meat and fish.

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Even more intense is the plant-based diet, a branch of veganism that also excludes all processed foods and only allows plant-based foods like legumes, vegetables and grains.

There are many health benefits to a vegetarian diet, though, as with any diet, it needs to contain the proper balance of nutrients in order to be healthy.

Being vegetarian cuts out a lot of unhealthy foods, like red meat which can be extremely fatty. On average, vegetarians tend to have a lower fat diet because they are more likely to eat healthy low fat foods like legumes.

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A vegetarian diet can also help regulate your blood sugar and prevent diabetes, thanks to the focus on fibrous veggies and pulses.

There is also evidence that being vegetarian can help with skin health, again because you are more likely to be eating vitamin and mineral rich plant foods.

Obviously, all of this depends on you making healthy choices as a vegetarian – if you live on bread and cheese, you are unlikely to get the health benefits vegetarianism could offer!

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There is a simple reason why you gain belly fat; if you are eating more calories than you are burning you will put on weight!

Perhaps you aren’t doing enough physical activity, or you are eating more because of stress. Maybe you are getting older and your metabolism is naturally slowing down, or maybe you are consuming a lot of empty calories, like alcohol.

Only you can identify why you are gaining weight and whether or not it is an issue that needs to be addressed.

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Not all weight gain is bad; there’s a broad healthy range of weight our bodies function in and it’s natural to fluctuate throughout our lives.

For most people, you only need to watch it if you are creeping towards the overweight category, because that’s when health problems can come into play.

In order to lose weight you have to be in a calorie deficit. Put simply, you have to consume less calories than you burn.

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For an active female you need to eat about 1, 500 calories a day to lose weight, although this number might be less or occasionally more depending on your activity levels and age and starting weight.

So that part is simple. The difficult part is actually doing it. Staying full, staying satisfied, staying energized without feeling cranky can seem almost impossible to achieve.

The most important thing when it comes to achieving your weight loss goals is long term consistency. And the best way to achieve that is to have a healthy diet which you can enjoy and stick to.

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The first and most important piece of advice I can give you is to eat enough protein! Protein can be hard to get enough of as a veggie, but it is crucial for general health and specifically for weight loss.

The minimum amount of protein is around 45g per day for a woman and 55g per day for a man. This is the minimum amount of protein required to

60-100g protein per day (for the average female) is a great amount for weight loss. This is because protein is the most filling macro with proven weight loss benefits; it literally suppresses production of the hunger hormone ghrelin.

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If you are lacking protein, you are going to feel a lot hungrier throughout the day and be more likely to snack between meals.

Not only that but protein contributes to muscle mass and maintenance and while we won’t go into that too much today, this can help with weight loss because it means our body is more metabolically active.

The more muscle we have, the more calories our body needs a day. So in terms of weight loss? It makes weight loss ‘easier’ if you have more muscle!

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My next piece of advice would be to eat plenty of fiber. Fiber is also extremely filling and most high fiber foods (such as vegetables) have low calorie density.

By switching to some whole grain products and including legumes to your diet you should get there effortlessly (think brown rice, black beans, avocado).

And of course, I would also advise incorporating some form of exercise into your routine, if you don’t already. This will help burn more calories and support weight loss as well as general health.

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It’s not always easy to get lots of protein as a vegetarian. 60-100g of protein per day is more difficult without the use of protein shakes or repetitively eating the same food. This is especially true while trying to lose weight.

Or you could stick to a varied diet and skip the protein shake. You’d accept that it just might not be ‘gold standard’ regarding protein intake, but you can still lose weight healthily.

1 gram of fat contains 9 calories. 1 gram of carbohydrates or protein contains 4 calories. Fat doesn’t help with feeling full, but protein and carbohydrates (which usually contain fibre) do help.

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So by eating lower fat products you can either eat more total food for the same amount of calories, or eat the same total volume of food for less calories. And you eat more of the satisfying foods.

Meat eaters do have it a little bit easier when it comes to protein intake because they could eat a low fat piece of meat and get a lot of protein and no added calories as fat or carbohydrates.

The concept here is similar – eat lower fat dairy products and get more protein… Who needs lean meat when you’ve got low fat dairy at your side!

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I personally used to really dislike low-fat dairy and found it very bland. However, when cooked correctly and used in the right flavour combinations it can be just as tasty as the regular stuff! You just have to know how to use it properly.

Carbs get a bit of a bad reputation sometimes. But, carbohydrates for weight loss are actually brilliant – you’ve just got to pick the right ones!

Wholegrain carbohydrates contain healthy

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