By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 22:05:31 PM.
The Centers for Disease Control and Prevention recommends not losing weight at a rate faster than about 2 pounds per week or you will be less likely to keep it off. This may not fit your definition of "fast," but it is the most manageable and safest rate. A 2-pound-per-week weight loss requires a deficit of about 1,000 calories per day. But do not consume fewer than 1,200 calories per day, which can leave you nutritionally deficient. One of the benefits of a vegetarian diet is that you are cutting out potentially high-calorie foods, such as fatty meats, poultry with the skin and processed meats. A vegetarian diet includes no animal flesh and sometimes no animal products.
A vegetarian diet can help you lose weight ‐ but only if the majority of meals and snacks you’re eating are made with whole foods. If you feel motivated to give up meat, know that you can still achieve your fitness and weight-loss goals, so try a few meatless meals and build from there.
Do not simply switch out your meat and dairy for vegan meat and dairy substitutes (soy meats and cheeses). While it is okay to occasionally eat these foods if you go vegan and have NO weight to lose (always buy organic or non-GMO soy foods), it is not ideal if you DO have weight to lose. Many of these "faux foods" are high in fat and sodium, which go against your weight loss efforts. Much better to teach yourself how to create a whole foods vegan menu from the get go;