Vegetarian Diet Without Weight Gain

Question: How can I eat the proper vegetarian diet without weight gain? - T.L.

Savvy Vegetarian Advice

Dear T.L.,

Vegetarians tend to be thinner, on average, particularly vegans, but the same principles of weight gain or weight loss apply to a vegetarian diet, as to a non-vegetarian diet. There are quite a few variables, but there are lots of ways to eat a proper nutritious vegetarian diet without weight gain.

Some of the main variables:

1. Your lifestyle and activity level. If you're physically active, especially if you spend time in outdoor activity every day, you won't have as much problem with weight gain, because you'll be burning calories as you eat them. I have to say it: Exercise is an inescapable part of weight control.

2. Vegetarian or Vegan: Vegans tend to be leaner, because a balanced vegan diet tends to be higher in fiber and lower in calories, because of the absence of dairy and egg. High fiber beans and whole grains are staples of a vegan diet, and the protein/fat/carb balance in those foods fall more into the recommended balance of 10 - 20% protein, 15 - 35% fat, and 50 - 70% carbohydrate per 100 calories. Tofu is the high fat low fiber exception. Nuts and seeds are very high in fats, but a little goes a long way, and they are prime sources of vital nutrients.

3. Your physical characteristics and metabolism. If you tend to gain weight, and be a slow moving, earth mother type, then you need to eat accordingly, and not like your friend who eats everything, never exercises, and is a stick. Each person is completely unique, just like everybody else. Which means that what's right for one isn't necessarily right for the next person.

Ways to control your weight on a vegetarian diet:

1. Favor vegan sources of protein. That doesn't mean you have to go all vegan, just go easy on the high fat, low fiber foods.

2. Make every calorie count, nutritionally, with high quality, fresh, organic whole foods, and very little processed food or instant food - that makes it easier to eliminate high calorie ingredients, and satisfy your appetite without overeating.

3. Maintain 50 - 70%of your calories in carbs, to keep your metabolism and your blood sugar steady and avoid food cravings.

4. Get plenty of liquids, especially warm liquids, like teas, but not much soda, cold or sweet drinks. Favor high liquid, low fat, but nutrient dense foods, like soups, salads and fruits.

5. Exercise daily, consistently, with at least 30 minutes of moderately vigorous excercise.

Dietary Don'ts

1. Don't cut fats and carbs out of your diet. High protein diets of any kind are harmful. You still need a good protein/fat/carb balance. For more info on this topic, read the SV Article: Vegetarian Protein - Myth and Reality

2. Don't starve and binge, or adopt a punitive exercise routine that you can't maintain. Think long term, and be consistent. Have realistic expectations and goals. Size 4 may be unattainable, but last I heard, size 12 or even 14 was perfectly respectable.

3. Avoid extreme diets, like extreme vegan or raw food diets, or macrobiotic. It's better to learn what your individual body needs, on a daily basis and go with that. Think sustainable.

4. Don't take diet pills,or other chemical or herbal weight loss aids. That goes right along with starving and binging.

5. Don't overeat - quit before you're full, don't snack, and eat light at night.

Resources for a balanced vegetarian diet without weight gain.

1. Becoming Vegan, and The New Becoming Vegetarian, by Vesanto Melina and Brenda Davis - excellent and indispensible vegetarian nutrition primers - they cover this issue pretty well.

2. Anne Collins has a vegetarian weight loss diet support site, which seems pretty sensible and reasonable, and costs $20 to join.

3. Ayurveda is an ancient system of preventative medicine from India, and there are some excellent guidelines for healthy eating and weight control. This site has some helpful suggestions - not necessary to buy the products: MAPI

Here's an article by Dr. Nancy Lonsdorf on ayurvedic weight loss. She's written several excellent ayurvedic books for women:
The Maharishi Ayurveda Approach To Weight Loss, with Nancy Lonsdorf, M.D.

By The Planet sells books on ayurveda, including ayurvedic weight control. I recommend Scott Gerson's book on ayurvedic weight loss.

4. More Savvy Veg weight loss advice letters

Thanks so much for writing. Your question was short, but significant.

All the best, Judy Kingsbury Savvy Vegetarian.

Health Disclaimer:

Savvy Vegetarian provides education and support to individuals who want to become vegetarian, or improve their diet. We don't advocate any particular vegetarian diet. We don't claim to be health care professionals, or nutritionists, nor do we treat any illness. Any changes that you make to your diet, or results of those changes, are your decision and responsibility. For your protection, we ask you to be completely open with us about your health, and we may recommend a medical exam before changing your diet. We reserve the right to refuse or to end a client relationship if we believe the client's actions may endanger his or her health.

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