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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. 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 ( 15). These foods are often packed not only with sodium, highly processed compounds, chemical preservatives, and coloring agents but also calories and added sugars.Īs a result, they may contribute to weight gain when eaten in excess. Examples include veggie burgers, meat substitutes, freezer meals, baked goods, packaged desserts, and vegan cheese. If you’re relying on too many processed foods as part of a vegetarian diet, you may have a hard time losing weight.Ĭountless products are technically vegetarian but still harbor unnecessary additives and other unhealthy ingredients. Focusing on highly processed vegetarian foods What’s more, many people eat more than the recommended serving size of nut butters and other healthy fats. 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.įor example, 2 tablespoons (32 grams) of peanut butter packs a whopping 191 calories, 148 of which come from fat ( 14). Vegetarian meals often incorporate nuts, seeds, nut butters, avocados, or coconut. When transitioning to a vegetarian diet, you might substantially increase your intake of high-fat plant foods. In fact, one study including around 500,000 adults detected a strong association between higher insulin levels after carb intake and greater body mass index (BMI) ( 12). This may also contribute to weight gain ( 12, 13). What’s more, some studies suggest that refined carbs trigger the release of extra insulin, a hormone that regulates blood sugar. As a result, they can load you down with excess calories ( 11). They’re widely available and may sometimes be the only vegetarian options at restaurants or gatherings.įoods rich in refined carbs tend to lack fiber and do not curb hunger as much as whole-grain, complex carbs. Eating too many refined carbsįoods that are high in refined carbs, such as bread, pizza, and pasta, can be easy to overeat on a vegetarian diet. While your protein needs can be met easily on a vegetarian diet, you may encounter difficulties at first as you eliminate meat from your diet.

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If you don’t eat enough protein, you might eat more food to feel full - hindering your weight loss efforts. Protein can increase fullness by decreasing levels of ghrelin, a hormone that regulates hunger, which may in turn lower your overall calorie intake and boost weight loss ( 8, 9, 10). This is especially common if you skimp on protein intake. Eating large portions and not enough proteinĮating more calories than you need can result in weight gain.Įven if you’re filling up on nutritious foods on a vegetarian diet, you may be helping yourself to larger portions than necessary. While vegetarianism may seem like an effective way to shed excess weight, several factors may prevent this from happening. It has been linked to weight loss and a reduced risk of chronic diseases, but these benefits depend on which foods you eat.īarriers to losing weight on a vegetarian diet SummaryĪ vegetarian diet excludes meat, fish, and poultry and mostly focuses on plant foods. Overeating or choosing too many highly processed foods will provide fewer benefits than a diet based on unrefined, whole plant foods - and may have several downsides. However, the benefits of vegetarianism largely depend on the types of foods you eat and your overall dietary habits. What’s more, studies show that following a vegetarian diet can be an effective way to lose weight ( 6, 7). Since this diet emphasizes nutrient-rich foods, it’s linked to a reduced risk of heart disease, certain cancers, diabetes, and high blood pressure ( 2, 3, 4, 5). These foods are rich in fiber, micronutrients, and beneficial plant compounds, and tend to be lower in calories, fat, and protein than animal foods. Vegetarian diets typically focus on fruits, vegetables, whole grains, legumes, nuts, and seeds. Other plant-based eating patterns include the flexitarian (which includes some animal foods but is mostly vegetarian) and pescatarian (which includes fish but not meat) diets. Vegan: excludes all animal products, including honey, dairy, and eggs.Ovo-vegetarian: allows eggs but excludes dairy, meat, fish, and poultry.

Lacto-vegetarian: allows dairy but excludes eggs, meat, fish, and poultry.

Lacto-ovo-vegetarian: allows eggs and dairy but excludes meat, fish, and poultry.

Some people may follow this diet for religious or ethical reasons, while others are drawn to its possible health benefits. Vegetarian diets exclude meat, fish, and poultry.