Here's a common question: If I follow a vegetarian diet will I automatically lose weight? The answer: Not necessarily. Although many people believe the vegetarian way of eating is inherently healthy, lower-fat food choices and calorie control are important no matter how you eat.
In fact, many vegetarians have a high fat intake -- eggs, cream, butter, whole-milk products and cheese contain many unnecessary calories. Some vegetarian protein sources, such as nuts and seeds, are also high in fat. Despite all the hidden fat in a vegetarian diet, you can still reap the benefits of a vegetarian lifestyle while trying to lose weight. Follow these simple ideas to follow a vegetarian diet and lose weight:
If you drink dairy products, choose fat-free milk. If you use soymilk, look for a reduced-fat, fortified soymilk to get protein and essential vitamins and minerals without unnecessary fat and calories.
Use cheese sparingly -- both cheese from cow's milk and cheese from soy or rice milk can be high in fat. Use less cheese and choose low-fat versions (no more than five grams of fat per ounce) whenever possible.
Make legumes, tofu and tempeh your primary protein choices. All are fairly low in fat, and legumes also add fiber to your diet. Nuts and seeds are excellent sources of protein, but be wary of large portion sizes. If you're eating more than a handful a day it's too much.
Choose fresh fruit or raw vegetables for snacks if you're really hungry.
Limit snacks high in fat or sugar.
Try flavoring foods with salsa, lemon juice or flavored vinegars instead of mayonnaise, butter or margarine, or sour cream.
As with any diet, pass up fried foods and opt for baked, broiled or steamed instead.
Try to eat only when you're hungry. Nibbling even on low-calorie foods when you're not really hungry only causes additional weight gain.
