Creating a vegetarian weight loss diet plan can be tricky, especially if you are new to vegetarianism.
I’ve been a vegetarian for about 18 months now so I have figured out all of the tips and tricks to help you accomplish your weight loss goals.
This article is about the top tips for creating a vegetarian weight loss diet plan.
1. Drink Plenty of Water
This may seem like a really obvious tip to include, but drinking plenty of water is incredibly important for losing weight.
At a minimum, you should be drinking 65 oz of water each day, but personally I always aim for closer to 100 oz, or about 3 liters of water per day.
You should be drinking water consistently throughout the day, but to help with weight loss, drink 8 oz before each of your meals. Water will help you feel fuller, which will help you not overeat during your meals.
2. Fill Up On Protein
Protein is probably the most important tip I have for a vegetarian weight loss diet plan.
Since vegetarians don’t eat meat, it can be really difficult to find other sources of protein to help you feel full. This has taken some trial and error for me to figure out the best foods to eat to get enough protein, so hopefully these suggestions are helpful to you.
Vegetarian friendly sources of protein
- Lentils
- Chickpeas
- Edamame
- Peas
- Quinoa
- Oats
- Chia Seeds
- Nuts and Nut Butters
- Cheese and other dairy
- Protein bars or other protein supplements
This is not a complete list of foods that are vegetarian friendly, but it is a good place to start.
Aim to eat at least 50 g of protein per day. If you are strength training, aim for 100+ g of protein per day.
If you start feeling overly tired or fatigued, or are hungrier during the day, then you may not be getting enough protein. Those are two classic signs that you are protein deficient.
3. Choose Complex Carbs
Carbs get such a bad rap and are typically seen as an enemy of weight loss.
Thankfully for all of us carb lovers, this is far from true!
Your body needs carbs to function properly, but you need to make sure that you are eating the right types of carbs.
In your vegetarian weight loss diet plan, focus on eating complex carbs. Complex carbs take longer for your body to digest, and help you feel fuller longer so they are perfect to include in your vegetarian weight loss diet plan.
Here are some examples of complex carbs to include in your diet:
- Quinoa
- Brown rice
- Oats
- Whole-grain bread
- Lentils
- Chickpeas
- Sweet Potatoes
Simple carbohydrates on the other hand cause your blood sugar to spike, which later causes you to crash. These foods don’t keep you feeling full for very long, which can leave you craving them before you were planning to eat your next meal.
Here are some examples of simple carbs:
- White bread
- Cake
- Cookies
- Candy
- Sugar
- Fruits, vegetables, and dairy. (These foods have vitamins, minerals, and fiber which still makes them great choices to add to your diet)
Not all simple carbs are bad for you, like fruit, vegetables, and dairy. Just make sure that you are limiting you consumption of processed foods like cake and candy.
4. Limit Processed Foods
This tip goes hand in hand with limiting simple carbohydrates.
The best vegetarian weight loss diet plans include whole/real foods and not ones that are overly processed. Eating plenty of fruits and vegetables, as well as legumes like chickpeas and lentils, is the best type of diet to aid in your weight loss.
Eating processed foods in moderation is completely fine, but make sure not to include them in every meal.
5. Eat Enough High Fiber Fruits and Vegetables
Fruits and vegetables have always been some of my favorite foods to eat.
I know that this isn’t true for everyone, but they can be incredibly helpful when trying to lose weight.
Here are some examples of high fiber fruits and vegetables to include in your diet:
- Apples
- Raspberries
- Bananas
- Oranges
- Strawberries
- Mango
- Broccoli
- Carrots
- Artichokes
- Beets
- Collard Greens
- Sweet Potatoes
All of the foods on this list are super nutritious and have enough fiber to keep you feeling full between meals. Try to include at least one of these foods in every meal, and they also make great snacks.
6. Check Nutrition Information
Checking the nutrition information in the foods that you eat is crucial to successful weight loss.
There are certain vitamins and minerals that you want to make sure you get enough of, as well as some that you should steer clear of as much as possible.
Goods things to look for:
- Unsaturated fats (poly and mono unsaturated)
- Fiber
- Protein
- All vitamins and minerals
Things to try to limit:
- Saturated and trans fats
- Sodium
- Sugar, particularly added sugars
One thing that I did not include in this list is calories. Counting calories can be very beneficial for weight loss, and is helpful in making healthier food choices.
However, if you have ever dealt with disordered eating, counting calories is not a good idea.
Weight loss is just as much mental as physical. Make sure that you are making the best choices for your overall health instead of just focusing on losing weight.
7. Sleep At Least 7-9 Hours A Night
I don’t know about you, but climbing into bed every night is one of my favorite parts of the day.
Getting enough sleep plays a crucial part in seeing the number drop on the scale.
Studies have shown that poor sleep habits can be a major risk factor for obesity and weight gain.
One of the reasons that this is true is because a lack of sleep can cause you to have an increased appetite. Getting less sleep causes your brain to release more of your hunger hormones which causes you to be hungrier more often. This can lead to overeating, which is directly linked to weight gain.
8. Drink Tea or Coffee
This is something that most of us probably already do on a daily basis.
Incorporating caffeine into your diet helps to increase your metabolism which helps shed some pounds.
Make sure that you are drinking your tea or coffee with the least amount of sugar and cream as possible.
You don’t want to waste your calories on something that won’t fill you up.
9. Exercise
Even though diet is the most important part of any weight loss journey, exercise will help you reach your weight loss goals quicker.
I know that this tip doesn’t have anything to do with a vegetarian weight loss plan, but it is too important to miss.
Aim for 150 minutes of moderate exercise or 75 minutes of intense exercise per week.
Make sure to choose an exercise program that is sustainable and enjoyable for you.
Read more about my favorite workout YouTube channels
Conclusion
If you are new to vegetarianism or struggling to come up with a sustainable weight loss diet plan, these tips are a good place to get started.
Weight loss is difficult, and having diet restrictions can make it seem even more unattainable. Vegetarianism is a diet that can help you realize your weight loss goals, but you need to make sure that you are including the right kinds of foods in your diet plan.
This article is about creating a vegetarian weight loss diet plan.
Read more about how I lost 45 pounds without exercise