Dear Sue:

I have been ovo-lacto-vegetarian [eats eggs and milk] for six months. I want to lose weight and don't know how to do it. Can you give me an example of a healthy vegetarian diet? I want to make sure that I get enough protein too. Thanks,
Anita

Dear Anita:

A vegetarian diet can be one of the best for weight loss because it is based on low-fat vegetables, fruits, legumes and whole grains.

Where a lacto-ovo vegetarian needs to be careful is in the choice of dairy products. Often vegetarians will rely on full-fat dairy products such as whole milk and cheese to replace the protein they are no longer getting from animal products. If you decide to focus on dairy products for your protein source, be sure to choose only the non-fat or low-fat variety. That will save you hundreds of calories and many grams of fat, thus helping your weight loss endeavors. Also, be careful how you cook your vegetables. Microwave or steam instead of frying in order to save fat and calories.

Conversely, a vegetarian can also have weight problems by going to the other extreme by not eating any fat. Because a fat-free diet is low in satiety value, you risk overeating in an attempt to feel full, which can cause weight gain whether fat is included or not. So be sure that your diet is low in fat but not too low. Try to maintain a fat content of 20 percent to 30 percent of calories in your diet. You can do this by

1. using healthy mono-unsaturated fats such olive oil in salad dressings or stir-fries
2. adding a small amount of nuts to your diet.

The best diet plan you can follow contains a variety of foods within your personal calorie limit.

To determine how much fat you should keep to, multiply your calorie needs by 25 percent (.25) and then divide that number by 9. Try to limit your fat intake to that number of grams, but don't go too much lower.

If you include eggs and dairy products in your diet, you will have no problem meeting your protein needs. Beans, grains and vegetables also contain protein, so you will get adequate protein without worrying about it.

Follow the Vegetarian Food Pyramid and you will guarantee yourself a well-balanced diet with all the necessary protein and nutrients.

Good luck with your weight loss efforts, and enjoy your new diet/lifestyle.

P.S. NO weight loss program works well unless it is accompanied by exercise, so get moving!

Sue Gilbert, M.S., nutritionist