Vegetarian Weight Loss Diet Plans

While it is true that vegetarians do not eat certain high-fat foods, such as steak, hamburger and greasy corn dogs, there are still many foods that are both vegetarian and unhealthy. For example, a meal of fried mozzarella sticks, cheese ravioli in cream sauce and a salad drenched in ranch dressing is extremely fattening. Losing weight as a vegetarian means paying attention to both the quality and the quantity of the food you eat.

Calories

You lose weight when your total caloric intake is less than the amount burned. Most people need at least 2,000 calories per day just to maintain a healthy weight, but this varies by age, weight, gender and your level of fitness and activity.

Determine your daily caloric intake versus your daily requirements. This is best done with the help of a medical professional, but you can get a basic idea by using one of the calculators at NutritionData.com. Look at everything you eat, especially all those little snacks you munch on during the day. Snack foods are often very high in calories and hold little nutritional value. Remember, just because a package says "healthy" or "low-fat," that doesn't mean that it is. Anything can be low-fat in small quantities, so take a look at the serving size.

You also may find it helpful to eat smaller amounts throughout the day instead of three large meals. Doing so will increase your metabolism, control hunger and keep your blood sugar stable.

Protein

Once you know the number of calories you should be consuming to lose weight, make some changes to your regular diet. You can try the high-protein approach by increasing your intake of vegetarian proteins, but keep in mind that tofu and its relatives are not always low-fat. Some people also can develop soy allergies by eating too much of it.

If you do opt for a high-protein, low-fat diet, be sure to vary the types of foods you eat. Don't just eat a block of tofu with some cabbage every day. Use this opportunity to try out some new recipes that utilize different types of protein and have a variety of vegetables. The more veggies you eat the better, because they are very low in calories but high in fiber and nutrients. Artichokes, peas and broccoli are particularly high in fiber and nutrients.

Variety and Balance

Probably the best method for anyone looking to lose weight is a balanced diet in combination with an exercise plan. A balanced diet is much healthier for you than the fad diets that restrict entire food groups, because when you avoid certain foods all together, you risk giving yourself a nutritional deficiency.

A much better plan is to create low-fat, well rounded meals. The food pyramid is just as important to vegetarians as it is to everyone else. Make sure you are getting a variety of fruits and vegetables and consuming enough protein. Also, do not avoid healthy fats, but consume them in moderation. It can be difficult for vegetarians to get enough omega 3 in their diets, but you can find vegetarian supplements to take with your meals.