By Abigail Carroll. Vegetarian Weight Loss. At Saturday, May 04th 2019, 21:46:35 PM.
Less than 10 percent of our daily calories should come from saturated fat, according to the latest Dietary Guidelines for Americans from the USDA. These fats are mostly found in animal products (as well as tropical plants like coconut and palm), so a vegetarian diet would be naturally lower in them.And then there’s fiber, which is only found in plants like fruits, vegetables, and grains. “A lot of the plant-based proteins are also high in my favorite nutrient in the world — which is fiber! Those high-fiber diets have been shown time and time again to help with promoting weight management,” says Enright. Fiber helps make you feel fuller longer, which means you may be less likely to snack, she adds. With a fiber‐rich diet, you are creating good gut health and keeping things moving smoothly, too.
Many people lose weight when they transition to a vegan or vegetarian diet‐no counting calories or increase in activity required. In fact, research consistently shows that vegans and vegetarians weigh less than carnivores. That’s because a plant-based diet is rich in fiber from plant foods, and this nutrient has been linked with making you feel more satisfied after meals, as well as regulating blood glucose levels. A healthy plant‐based diet packed with whole grains, pulses, soy foods, vegetables, fruits, nuts and seeds is moderate in calories, which can contribute to a healthy weight.
Even a partial vegetarian or "flexitarian” diet can be enough to help maintain a healthy weight. In a 2005 study of vegetarian diets, researchers found that the closer to fully plant-based the subjects diets were, the more likely they were to have a normal body-mass index and healthy body weight. While vegans had a “significantly lower risk of overweight or obesity” (defined as a BMI of 25 or higher), even part-time vegetarians were 11 percent more likely than omnivores to have a healthy BMI. And while BMI is not the most reliable tool of measuring health, the Adventist Health Study — published in 2013, with more than 71,000 participants — found that across the board, omnivores had the highest BMIs, while vegetarian's were lower, and vegans/strict vegetarians were again the lowest.