Become a Vegetarian or Vegan

Vegan diets tend to be somewhat lower in fat than other kinds of vegetarian diets and than diets that contain meat, they are often lower in calories, which will help with weight loss. There is also some evidence that vegetarians have higher metabolic rates than people who consume meat, but it isn't clear whether this is due to their lower fat and higher carb consumption or to something else in vegetarian diets.



Certainly vegans who eat diets based on whole plant foods have the edge. While you can eat a vegan diet that is high in calories if you eat lots of processed foods, sweets, and fatty foods, it is definitely easier to keep calorie intake moderate on a vegan diet. Eat lots of foods that are high-water items, which means lots of fruits and vegetables. It isn't necessary to shy away from all fatty foods. Nuts, seeds, nut and seed butters, avocado, and small amounts of oil for cooking are fine. Just be moderate with these foods. Exercise is still important. Exercise alone won't help you lose weight just as a vegan or vegetarian plan won't, but it is effective along with a reasonable eating plan for achieving weight loss and is very effective for maintaining weight loss if it is something you can stick to long term.



As you plan to become vegan for weight loss, keep in mind you do need to eat minimum amounts of certain foods for good health. Plan your diet to include at least 6 servings of whole grains, 8 servings of fruits and vegetables, and 4 servings of some combination of legumes, nuts, or soy products.

Important Guidelines

Calcium: Required to maintain strong bones (along with weight-bearing and aerobic exercise), and an essential part of a healthful diet. Green leafy vegetables such as kale are as good or better than milk as calcium sources. Other good sources include tofu, chickpeas and other legumes, nuts and seeds (almonds, Brazil nuts, pistachios, sunflower seeds, sesame seeds, flax seeds), dried fruit, figs, broccoli, fortified soy and rice milk. Vitamin D is essential for absorption of calcium.

Age Requirements:

0 to 12 months 525 mg

11 to 18 years, male 1000 mg

11 to 18 years, female 800 mg

19+ years 700 mg

Breast feeding women 1250 mg

Fats: The American Heart Association recommends that daily fat intake should be less than 30% of total calories; saturated fat intake less than 8-10% of total calories, and cholesterol less than 300 mg per day. The body needs a certain amount of fat in the diet. It stores fat to serve as a quick energy source and to protect important organs. However, all fats and oils are high in calories. Fats provide 9 calories for each gram contained in food, while protein and carbs each provide only 4 calories. A more heart healthy fat is unsaturated fat, generally found in vegetables. This type includes mono and poly-unsaturated fats. (36)

Monounsaturated fat is found in olive, canola, and peanut oils. These are considered the healthiest for your heart and body. Avocados and nuts also contain monounsaturated fat.

Polyunsaturated fat is found in soybean, corn, safflower and sunflower oils, Thus type of fat is considered the next healthiest fat that will not clog your arteries.

Fiber: The American Heart Association recommends eating a variety of food fiber sources. Fiber is important for the health of the digestive system and for lowering cholesterol. Foods containing fiber often are good sources of other essential nutrients. Depending on how they're prepared, these foods can also be low in trans fat, saturated fat and cholesterol. Fruits, vegetables, whole-grain, high-fiber foods, beans and legumes are good sources of both soluble and insoluble dietary fiber. The AHA recommends that at least half of grain intake come from whole-grain foods.

Dietary fiber intake among adults in the United States averages about 15 grams. The Institute of Medicine recommends consuming 14 grams of fiber for every 1,000 calories you need.

Dietary fiber may promote satiety by slowing gastric emptying, leading to an overall decrease in calorie intake. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.

Iron: Iron is necessary for the development of hemoglobin and is used in protein metabolism. Collards, kale, broccoli, and other dark greens are good iron sources, as are dried fruits, whole grains, nuts, seeds, beans, and legumes. Iron absorption is increased when sources of Vitamin C (found in dark leafy vegetables, tomatoes or citrus) are served along with the iron-rich food. The use of cast-iron cookware also contributes to iron in the diet.

Age Requirements:

0 to 3 months 1.7 mg

4 to 6 months 4.3 mg

7 to 12 months 7.8 mg

1 to 3 years 6.9 mg

4 to 6 years 6.1 mg

7 to 10 years 8.7 mg

11-18 years, male 11.3 mg

19+ years, male 8.7 mg

11-49 years, female 14.8 mg

50+ years, female 8.7 mg

Potassium: Critical for maintaining a normal heart rhythm and mineral balance. Bananas are a good source of potassium. Cooked greens like spinach, baked sweet potato and winter squash are also good sources.

Protein: Protein is a vital nutrient, essential to your health. Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies. However, too much of a good thing is not good for you. Many people are putting their health at risk by eating too much protein in an attempt to lose weight. Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones. (36)

The foods that can add a proper amount of protein to a vegan diet are pulses (peas, beans, lentils, soy products), grains, nuts, and seeds.

Zinc: Zinc is present in a wide variety of foods, particularly in association with proteins. A vegetarian diet often contains less zinc than a meat based diet and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral. Good sources for vegetarians include dairy products, beans and lentils, yeast, nuts, seeds and whole grain cereals. Pumpkin seeds provide one of th most concentrated vegetarian food sources of zinc. (37)

Vitamin A: Vitamin A is important for vision and healthy skin. Dark leafy green vegetable (like spinach and turnip greens), deep yellow fleshed root vegetables (like carrots, sweet potatoes), squash (acorn, butternut, etc.), some fruits (apricots, cantaloupes) and red bell peppers.

Vitamin B12: Vegans and vegetarians that do not consume dairy or eggs can obtain Vitamin B12 from nutritional yeast. One or two tbsp. of nutritional yeast supplies you with the adult RDA. B12 is also found in various fortified foods and cereals. You can also take a supplement. I mix nutritional yeast in with my baked tofu.

Vitamin C: Vitamin C is necessary for healthy bones and teeth. Tomatoes, peppers, cabbage, potatoes, and dark green leafy greens such as spinach, romaine lettuce, and watercress are all good sources of Vitamin C, as well as oranges, grapefruit, cantaloupe, strawberries and broccoli.

Vitamin D: Vegans can obtain Vitamin D from sunlight or by consuming fortified foods like soy milk, cereals, and margarine.

Vitamin E: An antioxidant which helps protect against cell damage. Sources of Vitamin E include nuts and vegetable oils. Whole grains and green leafy vegetables are also good sources.

Vitamin K: Needed to coagulate blood and to maintain proper bone density. It has been shown to help prevent degenerative diseases like osteoporosis and heart disease. Phylloquinone is the most common form of Vitamin K and is found in some oils, such as soybean oil, and in dark green vegetables such as spinach and broccoli. One serving of spinach or two servings of broccoli provide 4-5 times the RDA of phylloquinone. (45)

Morningstar Farms puts out great products that actually taste like meat. Most restaurants these days have at least one of not many options for vegetarians. Having only two or three options on the menu can really help you if you are like me and can never decide what to order!

Some great vegetarian cookbooks are:

Moosewood Restaurant Cooks at Home: Fast and Easy Recipes for any day by the Moosewood Collective

The Essential Vegetarian Cookbook: Your Guide to the Best Foods on Earth: What to Eat, Where to Get it, How to prepare it by Diana Shaw, Kathy Warinner (Ill.)

Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet by Veanto Melina, Brenda Davis, Victoria Harrison

Vegetarian Express:Easy, Tasty, and Healthy Menus in 28 Minutes (or less) by Nava Atlas and Lillian Kayte

Incredibly Delicious: The Vegan Paradigm Cookbook by Gentle World, Sky Weil (ill.)

36. Monique N. Gilbert, B. Sc.

37. The Vegetarian Society of the UK

45. http://www.a-better-way.com/