Enthusiastic convert to healthy plant based diet unintentionally loses weight along with the meat, and wants to know how to keep his weight up and eat healthy too.

Hello Savvy Vegetarian,

I recently started changing my diet. I am juicing fruits and veggies and cutting out meat. I feel GREAT! I am very excited about my new, far healthier diet.

The only problem is that I am losing weight. While this is generally considered a “good” thing, I’m not overweight and I would like to maintain the size I am.

Do you have any advice regarding good calories and how I can keep the weight on in a healthy way?

Thanks so much!! ~Max R.

Savvy Vegetarian Advice:

Hi Max,

Most people I’ve heard from consider weight loss the #1 benefit to a veg diet. But I have heard from a few like you who are alarmed by the weight loss.

From my own experience, I know that vegetarian or vegan diets are no quarantee of weight loss. It’s just that many new veggies naturally embrace low calorie foods like salads and smoothies with enthusiasm – they are fabulous! – but tend to neglect carbs and high fat foods, so they take in fewer calories.

That’s ok if you want to lose weight, but to maintain a healthy weight, you need a balanced nutritious diet which includes plenty of fresh veggies and fruit, but also whole grains, beans & tofu, nuts & seeds, a reasonable amount of added fat – and enough total calories.

What’s a reasonable amount of fat?

According to the latest nutrition theories, you should consume 10 – 15% of your daily calorie intake as fat. On a 2000 calorie diet, then, 200 – 300 calores should come from fat. Ideally, most of that would be fat from foods.

Meat and other animal foods such as dairy are often high in fat, which is why omnivores usually have no problem maintaining or increasing their body weight. When you cut animal foods out of your diet, you need to eat some high fat foods to get enough fat in your diet – unless you WANT to lose weight!

Most plant foods have some fat - some just have more than others.

1 Tbsp of added fat in the form of unprocessed cold pressed oil such as olive oil, coconut oil etc has about 150 calories, plus essential fatty acids and a few other nutrients which your body needs – in tiny amounts. So it makes sense to get most of your fat from nutritious foods such as avocados, coconut milk, nuts & seeds, and whole soy foods like tofu or tempeh.

Consult the list of high fat foods in the advice post How to Gain Healthy Weight on a Vegetarian Diet. And consider other ways to boost your calorie intake enough to maintain a healthy weight.

Each meal should include both carbohydrate and protein rich food, plus a bit of fat in addition to the fruit and veg. Grains and legumes (beans & lentils) together are the healthy alternative to meat. Except for B12, they replace the nutrients in meat, but not most of the fat. So that’s where the high fat foods come in.

By the way, carbs are important foods, worthy of respect. Unless you’re (diabetic, you can get carbs from all forms of grains and high carb veggies. Whole grains especially have valuable nutrients not plentiful in other foods, plus they’re high in fiber, so they digest slowly and sustain your energy for several hours. If you’re not getting enough carbs in your diet, your body will burn fat for energy – which you don’t need.

Try tracking your calorie intake for a week, using a free service like nutritiondata.com. Adjust what you’re eating and the serving sizes to bring your calories up to a level that keeps your weight up.

Message for Savvy Vegetarian:

First of all, thanks for creating the Savvy Vegetarian web site!

A little story about myself: I have struggled with weight issues most of my adult life. Recently I decided (educated myself) that there are tremendous flaws in the western diet.

When I first met my wife in college she was nearly a vegetarian, and used to have many militant vegan friends. These militants really turned me off about this style of eating. Their closed minded anger fueled rants about people and food had a tremendous negative effect on me.

Now I’m staring 40 in the face and have never been in worse shape and very overweight, bordering on obese. I have watched a couple of independent documentaries “Food Inc” and “Forks over Knives” as well as reading a few books on nutrition by doctors and scientists. They all come to the same conclusion; a whole foods plant based diet is the healthiest way for human beings to live.

So, I decided about a month ago to live as near a vegan diet as possible. No sugars, no white flour, no processed foods, no soda pop, no caffeine, no alcohol, no meat, and no dairy, no artificial dyes and flavorings. More whole grains and plant based foods minus all the bad stuff has already helped me to lose 10 pounds in the last month and a half. Internally I am feeling so much better.

I have already cooked several recipes from your web site and have enjoyed them very much. I am quickly winning my wife over, and even my 12- year old son, but am having a difficult time weaning my 7-year old son off of the sugar, and still have battles with him when it comes to eating my cooking.

Anyway thanks for making your vegetarian & vegan recipes available to those who want to make lifestyle changes in their eating habits. – Michael H.

Savvy Vegetarian Advice:

Hi Michael. You’re welcome. Thanks for your inspiring story! Three cheers for you!

I have a few comments about your sugar-addicted 7 year old reluctant vegan son.

Remember, a short while ago, before your conversion, that reluctant 7 year old was you! You didn’t want to know the truth until you were ready to figure it out for yourself. And he probably isn’t ready either.

Plus, it’s a lot to ask kids that age to make such major dietary changes, because their brains haven’t matured enough to follow the logic. Lecturing and forbidding just seems to make them dig in their heels.

So I suggest using the carrot instead of the stick approach, and weaning him gradually. First offer homemade treats that aren’t so full of sugar and other bad things, in exchange for his usual treats. If he’ll agree to that, check out Savvy Veg dessert recipes with him, or get a copy of the healthy dessert cookbook, Sweet Freedom. Get him involved in making the treats.

The only problem I can see with that idea is that you might be tempted to eat them! Or he might want to eat them all! So give some of the goodies to disgustingly skinny people you know. It’s the best revenge! Or a homeless shelter or something like that.

Then offer him rewards. E.G. My grandkids get a lot of candy given out to them at school (I know, it’s criminal!). My daughter has them put their candy in a quart jar, then when the jar is full, they get $5. Great motivator!

Give him a small glass of unsweetened fruit juice a day instead of pop. Real fruit juice in flavors he likes. Offer it as a reward for abstaining outside the home. It’s still sugary, but will satisfy his sweet tooth without all the horrible effects of all the bad things in pop. And it’s something special just for him. And of course, don’t buy pop or let him buy it. You have some control there.

Once he’s moved over that far from his present intractible position, it’ll be easier to nudge him along further toward eating your cooking. Try to make more kid friendly foods for him, and give him some healthy choices. Try my daughter’s weekly menu plan for kid friendly meals, and tips for getting your kids to eat more veggies.

All the best, Judith Kingsbury

Question for Savvy Vegetarian:

When I try to become a vegetarian – except for fish (mostly wild salmon) and eggs) – I gain weight.

I eat quinoa, but generally find I must leave beans and rice alone. I’m 68, in good shape, and very active outdoors, hiking, snoeshoeing and camping. How can I control my weight and still be mostly vegetarian? Thank you! B. B.

Savvy Vegetarian Advice:

Hi B. B. Savvy Veg has had many questions similiar to yours during the last 8 years – including a letter from last year which sounds like it was from you. I don’t have much to say that’s different – except, please consider taking the leap and going all the way veg.

5 Tips for Losing Weight on a Mostly Vegetarian Diet

1. Reduce dairy consumption, and go for low fat dairy options. Salmon and eggs are high calorie, so reduce the portion sizes and frequency. Eat a lot more veggies and fresh fruit in relation to the amount of grains and protein foods (2/1 is a good proportion). Include some raw, e.g. salads or smoothies. Eat little sugar, processed foods, added oils (empty calories). Steam or broil rather than fry. Eat more whole grains and much less bread.

2. There are many types of legumes and whole grains – explore a bit and see if you can find some you can tolerate. Millet, barley, oats, buckwheat, spelt, amaranth, rye, corn are examples of grains. Mung beans and mung dahl, red lentils (masoor dahl), and urad dahl are some legumes that are easy to tolerate. Also black eyed peas and chick peas. Sprouting grains and legumes makes them easier to digest and more nutritious if you have time for that. Also how you cook and prepare them makes a difference.

See the Savvy Vegetarian Nutrition Report and the Beans Without Gas Report for more information. Visit Savvy Vegetarian Recipes for tasty ways to cook those foods.

3. A handful of pumpkin seeds, pumpkin seeds, or chia seeds, ground or whole in cereals or smoothies every day will give you vital nutrients while supplying good fats which you need in small quantities. Same with walnuts and other nuts, and avocados.

4. I’ve found that people often don’t know just how many calories they’re eating. It’s a great reality check to eat as usual for a week, but write down everything you eat, then run a calorie count, using a service like nutrition data.com, or the usda nutrition data tables.

5. Try going vegan for a week and see what happens to your weight. Or establish a vegan day once or twice a week, on which you eat no dairy, egg or fish, but lots of veggies, fruits and whole grains.

I give much more detailed advice in other weight loss advice letters. Rather than repeat myself even more, I’ll list those most relevant to your situation:

Healthy 60 Year Old Vegetarian Wants to Lose Weight

Hidden Calories and Vegetarian Weight Gain

Take Control Of Your Weight With a Nutritious Vegetarian Diet

Message for Savvy Vegetarian: I am a 68 year old male in much better than average condition; heart healthy, active all 4 seasons. I have “fought” the weight loss battle for 44 years. It seems if I’m not losing weight, I’m gaining. I’m 5’8″, weigh 165 today, and want to weigh 150 lbs.

I weighed 189 at age 22 at the beginning of 1967, so with my diet and exercise plans, I have been reasonably successful in maintaining a healthy weight range for 44 years. My problem is I’ve only been successful at weight loss with the Atkins diet or the Scarsdale diet. I choose to eat salman, trout, sardines, a little tuna and other salt water fish.

I can willingly sacrifice other forms of flesh, but tend to gain weight when I substitute meat protein with other forms, particuarly grains, such as quinoa, which I love. I make my own bread, usually whole grains and seeds, but I have abstained from bread for a month because my body gains weight easily when I eat carbs. Help! Thank you, Bill B.

Savvy Vegetarian Advice:

Everybody’s weight loss story is different, because every body is different. Congratulations on fighting the good weight loss fight, maintaining a healthy weight range, and staying heart healthy over the past 44 years.

I’ve read that weight loss diets almost always boomerang. Something like 95% of the time, people gain back all of the weight they’ve lost and more after a diet is over. That’s because it ends. The weight loss industry loves this!

The best weight loss tip I’ve heard is to establish a life long healthy diet and exercise program, that works for you, so you can maintain a healthy weight range, enjoy eating and enjoy life. Sounds like you’re on the right track.

One thing that occurred to me though – is that you might want to take a look at the serving sizes of fish and grains that you’re eating, compared to the recommended serving sizes. That’s where a lot of weight watchers trip up. E.G. One slice of bread is considered a serving! (that kills me – who ever wants to eat one slice of toast or a sandwich with one slice of bread!) Fish can be high in fat, and quinoa has more fat than most grains. Whether a healthy food is actually healthy so often depends on how much you eat, and how it’s prepared.

The current hot idea in healthy eating plans is to focus your diet primarily on vegetables and fruit, with as much raw food as is comfortable, and drink lots of plain water and herbal teas. The theory is that you get the nutrition & hydration your body needs, which satisfies you & keeps you from craving refined carbs, sugar, fats, salt and other foods which are “Bad For You”.

That approach works for me in maintaining a healthy weight range –  if I don’t overdo the avocados, nuts, and coconut milk! :-). But - as you can testify – a daily and weekly exercise plan is essential for maintaining a healthy weight, no matter what healthy eating plan you follow.

Thanks for writing, Bill! All the best, Judith Kingsbury, Savvy Vegetarian

Read more weight loss advice from Savvy Vegetarian

Medical Disclamer:
Any changes that you make to your diet, and the results of those changes, are your decision and responsibility. Savvy Vegetarian and its employees do not claim to be health care professionals, dietitians, or nutritionists. We do not treat, or recommend treatment, for any illness or health condition.

Does Anne Collins need to be a Registered Dietition to provide advice on vegetarian weight loss, vegetarian nutrition and online weight loss support?

Message for Savvy Vegetarian:

I’m really bothered by the fact that you keep telling people to go to Anne Collins’ website. I had to search for quite a few minutes to find her credentials and, to my surprise, she is not a Registered Dietitian.

I believe only a Registered Dietitian specialized in vegetarian diets should give advice to vegetarians. On weight loss, weight gain, pregnancy, teen diet, disease etc.

They are trained, they undergo an examination to be “registered”…, they get a lot of hours of practice in different settings and continue to learn to keep themselves informed in their area of expertise.

I cannot call myself a doctor if I read a few anatomy and physiology books, can I? Thank you for your time – A. H.

Savvy Vegetarian Advice:

Hi A. H. Thanks for writing about this issue. Much appreciated!

After reviewing her site again, and reading a lot of reviews, some con, mostly pro, and looking at the options, I stand behind my recommendation of Anne Collins vegetarian weight loss program for several reasons:

1. It’s true that MDs and RDs get years of training, and keep up the required continuing education throughout their careers. But just because someone can add Dr. or RD after his/her name is no reason to assume that person knows much about weight loss or vegetarian diet.

2. I know of just a handful of publicly available RDs who specialize in vegetarian nutrition. Many of these are vegan, which is a small percentage of the already small vegetarian niche. Plus, there is a great deal more to successful weight loss than the medical and nutritional aspects – self-esteem, family, culture, food addiction, body type, exercise etc.

3. Which means that being an RD isn’t necessarily a qualification for running an online weight loss support program. There are many NON-RDs writing books and running support sites on diet and weight loss – including me. My expertise is based on over 40 years experience as a vegetarian, and extensive self-education. I regularly consult qualified vegetarian or vegan RDs, either in person or by reading their books and sites. I have a hunch that Anne Collins also stays informed, and she is clearly knowledgeable about weight loss.

4. Even though she isn’t a Registered Dietitian, I’m satisfied that the Anne Collins weight loss programs are sound. There aren’t so many sensible options in low cost vegetarian weight loss programs and support groups available for people wanting to lose weight through a vegetarian diet, and Anne Collins is one of the best rated options. The fact that she isn’t a vegetarian herself, and doesn’t specialize in vegetarian nutrition is a minor point, in my opinion, compared to what she offers for $19.95 per year.

I recommend books and websites from the following officially qualified people, who address the topic of vegetarian weight loss: Vesanto Melina, Brenda Davis, Dina Aronson, Virginia Messina, Dr. Dean Ornish. I’m sure there are more, but their names escape me – my apologies for leaving out anybody important.

And here are 100 weight loss tips from Top Dietitians of the American Dietetic Association – they’ll work whether or not you’re vegetarian.

Judith Kingsbury, Savvy Vegetarian

More Posts About Vegetarian Weight Loss:
Busy Vegetarian Wants To Lose Weight, Get Fit Without Exercise
Overweight Mom Wants to Lose Weight
Vegetarian Weight Loss and Heart Health Success Story
Will vegetarian diet help me lose weight and get healthy?

Soy Foods are not the only way to get vegetarian protein. Soy foods are good if you stay away from processed soy and stick to organic soy like tofu and tempeh.

Question for Savvy Vegetarian

Hi Savvy Vegetarian! I have just discovered your wonderful site while searching for help on cooking tofu. I am a Nebraska beef fed girl (no longer in Nebr.) who went around the table eating everyone else’s fat and chewing on the bones from their steaks when I was little.

Having had high blood pressure for the last 16 years, and carrying about 40 pounds extra, and my husband’s cholesterol meds have just been doubled AGAIN, we decided to try a real change.

The transition has been surprisingly easy, and I am a good enough cook that I am not intimidated by that part. Also, I am reading a very compelling book linking our modern diseases to animal proteins (The China Study).

I was dismayed when I read a comment on your site saying some people should limit soy intake and others avoid it altogether. Then I googled that topic and it sounds really scary.

Do you have any opinions, since I have found the soy foods quite useful, especially when grilling brats for everyone else, my husband and I felt happy to join in with our tofurkey, to cite just one example. We can and will do with out it, as I already feel so much better, but I just wanted your input. Thanks for your time and great site! – S. A.

Savvy Vegetarian Advice:

Hi S.A. Thanks for writing! Congratulations on taking this giant step for your health. Stick with it – you’ll be glad you did.

I’ve shifted my position on soy foods, thanks to a well-researched and informative article, Soy Truth, by Virginia Messina and her husband Mark Messina PhD. Soy foods are generally healthy, but for some people, it can cause weight gain, or allergic reactions.

Go for organic soy foods to avoid GMO’s. Favor traditional soy foods like tofu, tempeh, miso and soy sauce. Limit your consumption of processed soy foods like you would any other processed food.

You don’t need to focus on tofu or soy foods for your protein though.  There are plenty of other sources of vegetarian protein, and it’s nice to have variety in your diet, wouldn’t you say?  Beans and lentils, nuts and seeds have lots of protein. Whole grains, and even some fruits and veggies have protein too.

Of course when you’re grilling with a group, using the veggie meat substitutes is easy. Keep in mind that - just like their meaty friends - they’re often full of sodium, artificial flavoring, fat and preservatives. Consider trying our tofu burger recipe, very quick to make, and holds together well for grilling. Omnivores love them!

The key to good veggie health is a variety of fresh whole foods. I recommend you get the veg nutrition bible, Becoming Vegetarian, by Melina and Davis, and ‘bone up’ on vegetarian nutrition.

All the best, Judith Kingsbury, Savvy Vegetarian

Question for Savvy Vegetarian:

I have asked this question of my many friends on Twitter and Facebook but no one seems to know or have the answer.

How many avocados can a person eat and still lose weight? I love them so very much but I have limited myself to one every 2 to 7 days. I was weighing 249 but am down now to 231. I am new to vegetarian diet. I eat beans, fruits, greens, some nuts, huge salads.

What do you suggest about avocados? – A. Y.

Savvy Vegetarian Advice:

Congratulations on your weight loss! In general it’s better when you’re on a weight loss diet to go for volume without high calories (e.g. soups & salads), and choose high protein low calorie foods as much as possible. Sounds like you’re doing that. But I understand about avocados – I’m addicted, too.

Avocados are extremely nutritious, loaded with vitamins, a good source of Omega 3s – and high in calories. There are an average of 324 calories in one medium avocado and 4 grams of protein. So it’s good to eat them – in moderation, as you are doing.

But on the days that you eat an avocado, you should pass on other foods that are high in calories – nuts for instance – to balance your overall caloric intake. Make a list of what you normally eat, count the calories, and decide where to trim to accommodate your avocados without upping your calories.

All the best, Judith Kingsbury, Savvy Vegetarian