Cheese, cream, and sour cream are often the default options for vegetarians. But beware, high-fat cheeses can contain up to calories and 6 grams of saturated fat per ounce.

Heavy cream has 52 calories and 4 grams of saturated fat in a single tablespoon. And these are both very small portion sizes—one single serving of cream-based soup or cheesy lasagna can have several times this portion size. Use Caution with Nut and Seed Servings. Nuts and seeds, such as almonds, pistachios, sunflower seeds, and hemp seeds are a good thing.

Limit your servings to 1 — 3 per day depending on your calorie needs , and remember that one serving is ¼ cup nuts or seeds, or 2 tablespoons of nut butter. Watch Your Fats. Adding a moderate amount of healthy plant-based fats is a healthy habit. But limit your amount to 1 teaspoon of plant oil i.

olive, sunflower, canola per serving, and no more than 5 servings per day, including in cooking. Dumping olive oil over your pasta, slicing an entire avocado into your wrap, or adding a ½ cup of walnuts to your salad can really push up the calorie load of your meals.

Keep Your Grains in Check. A healthy plant-based diet absolutely includes plenty of whole grains, but only about 5 — 8 servings per day for maintenance a bit less for weight loss , depending on your specific energy needs.

Keep in mind that many people and especially restaurants can dish up four servings of pasta per portion, and dipping into the bread basket before meals can add a few extra servings of grains before you know it.

A serving of grains is generally ½ cup cooked grains or pasta, or one slice of bread or a small tortilla. Go Crazy for Veggies. The one food group you should eat without caution is non-starchy vegetables, including greens, cucumbers, broccoli, cauliflower, onions, carrots, summer squash, asparagus, cabbage, and Brussels sprouts.

As a result, they can load you down with excess calories This may also contribute to weight gain 12 , In fact, one study including around , adults detected a strong association between higher insulin levels after carb intake and greater body mass index BMI When transitioning to a vegetarian diet, you might substantially increase your intake of high-fat plant foods.

Vegetarian meals often incorporate nuts, seeds, nut butters, avocados , or coconut. While these foods are incredibly nutritious and filling, they also provide 9 calories per gram — compared with 4 calories per gram of proteins and carbs. For example, 2 tablespoons 32 grams of peanut butter packs a whopping calories, of which come from fat Countless products are technically vegetarian but still harbor unnecessary additives and other unhealthy ingredients.

Examples include veggie burgers, meat substitutes, freezer meals, baked goods, packaged desserts, and vegan cheese. These foods are often packed not only with sodium, highly processed compounds, chemical preservatives, and coloring agents but also calories and added sugars.

In fact, a review linked the intake of ultra-processed foods to an increased risk of obesity, as well as higher LDL bad cholesterol and blood pressure levels Some barriers to losing weight on a vegetarian diet include not eating enough protein and relying too heavily on refined carbs, calorie-rich foods, and highly processed items.

A balanced vegetarian diet that emphasizes whole plant foods and limits refined carbs and highly processed products may help you lose weight.

Including protein at all meals, eating plenty of whole foods, and eliminating highly processed items are just a few of the techniques you can use to lose weight on a vegetarian diet. Eating a variety of non-starchy vegetables, whole grains, legumes, nuts, and seeds may help you lose weight on a vegetarian diet.

While most plant foods are naturally healthy, highly processed vegetarian foods tend to be less so. In addition, try to avoid extra-large portions of any food — especially those high in sugar and calories. A vegetarian diet that focuses on nutritious plant foods may help you lose weight.

Keep in mind that not all vegetarian foods are healthy. Going vegan has several health and environmental benefits, but can it help with weight loss?

Here's what you need to know. People may adopt a vegetarian diet for various reasons, and several variations of vegetarianism exist. This article provides a beginner's guide to the…. Vegetarians may be at risk of zinc insufficiency because plant sources of zinc include phytate and other zinc absorption inhibitors.

Another such micronutrient is Vitamin B Unfortunately, due to inadequate intake of the right food, a vegetarian diet may be deficient in vitamin B Therefore, it is advisable to include a range of nutritious foods and supplements in an individual meal plan.

There could be a possibility of increased risk of exposure to herbicides and pesticides. Indeed, it can be because fruits, vegetables, and grains are more at risk of exposure to these chemicals. Thus, vegetarians may get chemical and pesticide-induced food poisoning.

Fruits, vegetables, whole grains, legumes, nuts, and seeds are part of an ideal daily meal plan. These foods are high in fibre, micronutrients, and natural bioactive components. While attempting to lose weight, one needs to know how much is suitable for the specific body type, based on age and other factors.

It is always advisable to speak to a nutritionist about the right portion size and food groups to include. Foods high in refined carbohydrates, such as bread and bakery products, are high in calories. In some cases, one cannot avoid them for lack of available options.

The idea is not to stop them. But have them in moderation. Refined carbohydrates lack fibre and do not fill you up as much as whole-grain, complex carbohydrates do. As a result, you may end up consuming more calories.

On the other hand, consuming more complex carbohydrates is better. These are comparatively higher in fibre content and can also provide you with good micros. Complex carb sources fruits, veggies, nuts, whole grains, beans and millets. It is hence essential to control your portion size. A typical vegetarian meal plan may lack protein.

When you are trying to lose some extra kgs, you must get adequate protein daily. Protein can promote satiety by reducing ghrelin levels, a hormone that helps regulate appetite.

Subsequently, this will lead to a reduction in overall calorie consumption and weight loss. You can include protein-rich foods to ensure you meet your daily requirement. For example, beans such as rajma, channa, chole can be eaten as snacks or along with meals.

Nuts and milk are also good protein sources and can up your daily protein intake. You can make yourself multigrain atta instead of plain wheat-atta with millet blend.

As a result, not only does the protein content in your atta increase, but you also get additional micronutrients, such as iron and calcium. In addition, soy products, mushrooms, and germinated sprouts are great ways to add protein to your diet.

The objective of getting the most out of your diet is to be aware of your nutritional requirements. Assess your health goals to plan your meals. Therefore, the benefits of vegetarianism are primarily dependent on the type of foods you eat and your daily dietary patterns. It thus becomes essential to know the types of foods to include and the right portions.

To lose weight on a vegetarian diet, you must include a range of wholesome plant-based foods. Add whole fruits and vegetables, beans and pulses, whole grains and nuts to get the most benefits from your vegetarian diet.

Alongside, limit your intake of less nutritious options, such as sugar-sweetened beverages and refined carbohydrates.

Our meal plan list for a week of healthy, balanced vegetarian foods will assist you in your journey to achieve your health goals. Dinner: Sautéed vegetables with paneer 1 Katori with roti 1 and green chutney 2 tbsp. Lunch: Sautéed vegetables with paneer 1 Katori with roti 1 and green chutney 2 tbsp.

Breakfast: Fruits and nuts yoghurt smoothie 0. Lunch: Whole green gram dal cooked 1 bowl with Bhindi sabzi 1 bowl and roti 1. Dinner: Whole green gram dal cooked 1 bowl with Bhindi sabzi 1 bowl and roti 1. A vegetarian diet is predominantly plant-based. It may not permit the consumption of certain animal-derived foods.

The benefits of vegetarianism, meanwhile, are primarily dependent on the types of foods you eat and your general eating practices. Overconsumption or eating highly processed food in excess will have fewer benefits and negative consequences.

Weight gain is one of them. On the other hand, choosing from a range of food items and eating the right food in the right amount will aid you in healthy weight loss. Vegetarians can derive multiple health benefits by eating their meals the right way.

Be inclusive in your food choices and try vegetarian food products and dishes from different regions. Experimenting with your vegetarian palette will not only give you the adequate amount of nutrients required daily but will also help you enjoy your weight loss journey.