Vegetarian Weight Loss: Nutrition Tips

Vegetarian weight loss nutrition tips

Vegetables, fruits and cheese: Are you a vegetarian and want to lose weight? Check here how weight loss works by avoiding meat and how you can eat a vegetarian and balanced diet!

Table of contents:

 1.   What does a vegetarian diet include?

2.   Is Vegetarian Food Better For Losing Weight?

3.   Lose weight in a healthy vegetarian way: 7 top tips

4.   FAQ: Lose weight with a vegetarian diet

5.   Vegetarian weight loss: with YourFitness Blog


1. What does a vegetarian diet include?

Those who follow a vegetarian diet do not eat meat or fish. Most of them virtually do without recipes for which an animal had to die. But that also means sausage or other processed meat does not come on the plate either. In contrast, animal foods, such as. B. dairy products, yoghurt, eggs and cheese, to a vegetarian lifestyle. Do you eat vegan and do without all animal products? Then check out our article on vegan weight loss.

By avoiding meat, many vegetarians have a very balanced and conscious diet. That is why most “veggies” are less likely to be overweight than “omnivores”. Greasy burgers and juicy steaks also have a lot of calories!


2. Is Vegetarian Food Better For Losing Weight?

That cannot be said in general terms. Vegetarians also eat sweets, fried foods, and fatty cheeses. So there are still enough calorie bombs besides meat & Co. The fact is, however: Veggies generally deal more with their diet. And that often leads to healthier lifestyles and better metabolism. Are you looking for B.? After plant-based alternatives that provide you with essential nutrients, you inevitably end up with more nutritious foods (e.g., legumes). In addition, many vegetarian substitutes are lower in calories than corresponding meat meals.

However, even as a vegetarian, you can only lose weight sustainably and healthily if you consume fewer calories than you consume. So it also depends on how you eat and whether you do sports. Because even with a vegetarian diet, fast food recipes and the like lead to obesity in the long term.

Vegetarian weight yogurt

3. Lose weight in a healthy vegetarian way: 7 top tips

Do you want to lose weight with a vegetarian diet? Losing weight without eating meat is not as complicated as you might think! Here are seven helpful tips that you can easily incorporate into your everyday life without dieting.


Pay attention to the nutrient distribution! 

Vegetarians, in particular, should keep a close eye on the distribution of nutrients when changing their diet or diet. The German Nutrition Society (DGE) recommends the following:







Do you want to lose weight but also build muscle at the same time? However, progressive fitness and nutrition experts recommend a maximum of 50% carbohydrates, 30% fat, and 20% protein. Then we recommend reducing fat to 25% and at the same time increasing the protein content to 20%. It protects your muscles from breaking down too quickly when you diet—alternative: 40% carbohydrates, 30% healthy fats and 30% protein.

Vegetarian carbohydrates:

Vegetarian Fat Suppliers:

Vegetarian protein suppliers:



lowfat quark

Sweet potatoes 



Brown rice








Chia seeds 


olive oil



linseed oi

Hemp seeds 


cottage cheese


Stay active in sports!

When losing weight through a vegetarian diet, it is crucial to increase your calorie consumption. The best way to do this is to get enough exercise and exercise. No problem if you exercise regularly! Because even if you eat a meatless diet, many recipes have plenty of calories.

It is also a fact: intensive training units reduce your feeling of hunger. The appetite-stimulating hormone “ghrelin” is reduced during sweaty workouts. At the same time, the hunger-suppressing peptide hormone YY increases. And the psychological effect is also often underestimated: As soon as you exert yourself physically, you don’t want to reduce your success straight away by filling your stomach, do you?

Drink enough!

Do you drink? To lose weight as a vegetarian, you must drink a lot. Significantly when you change your diet or go on a diet, fluids fill your stomach. For example, if you have a large glass of water before each meal, you will automatically eat less. Water and unsweetened teas are best. Light products do not contain sugar, but they are full of chemicals that you better avoid.

If you are starting to do sports, you have to get going again first. Here, too, it helps: drink, drink, drink – so that you don’t have any problems with your circulation. 2.5 to 3 litres a day are ideal. Did you know that drinking a lot also boosts your metabolism?

drink enough

Avoid sweets, ready meals & Co.!

Many unhealthy foods are available to veggies: sweets, sugary drinks, cakes, cookies, and much more are real calorie bombs. By the way: Sweets such as gummy bears etc., often contain animal gelatine – one more reason than vegetarians to keep away from sugary recipes! By the way, ready meals, i.e. industrially produced foods, are also not recommended for losing weight because a lot of sugar is hidden here.

The problem is the high number of calories and how it affects your blood sugar levels. If you consume too much sugar, It will go crazy, which quickly leads to food cravings. Tip: It’s better to swing the wooden spoon yourself! So you can put together your meals according to your taste and know exactly what is inside.

But even if you cut down on sugar, a vegetarian diet is still not automatically healthy. If you bake your vegetables with fatty cheese or mix high-calorie cream sauces with them, this also leads to many calories and few nutrients. Did you know that there is even a separate name for unhealthy veggies? It is called “pudding vegetarians”. They are vegetarian but not healthy. 🙂

Use the power of veggie foods!

A vegetarian diet can manage without meat and fish but is by no means restricted. There are many great vegetarian foods available to help you lose weight quickly. These include B. Dairy products such as low-fat curd cheese, cottage cheese and low-fat yogurt. So-called “pseudo-grains” such as amaranth or quinoa also help you make your diet healthy and varied.

Other foods that will help you lose weight vegetarian include legumes like lentils, tofu, and beans, from these B. conjure up delicious curry recipes. Beans, vegetables, lots of spices and a dash of coconut milk – that’s all you need to conjure up a delicious and healthy meal! Do you have any questions, or are you unsure what to eat as a veggie to lose weight? Fitness First will be happy to help you and create individual nutrition plans for you – by the way, also for vegetarians,  vegans  & Co.


Rely on healthy snacks!

Is it often the occasional hunger that is to blame for the fact that you are consuming a lot of calories? If you want to reduce your weight with a vegetarian diet, it is best to rely on healthy snacks that will keep you full for a long time. For vegetarians, fruit and vegetables are particularly good. Add quark or yoghurt to your small meals and season them to taste. How about delicious blueberry yoghurt muffins, for example? For 12 muffins, you will need:

· 200 g wholemeal flour (e.g. spelt)

· 80 g coconut blossom sugar

· 60 g of oatmeal

· 1.5 tsp baking powder

· 100 g butter (soft)

· two eggs

· 300 g plain yoghurt

· 200 g blueberries

· some vanilla flavour or fresh vanilla

Mix the flour, baking powder, and oatmeal. Whisk the eggs in a separate bowl and add coconut blossom sugar, butter, yoghurt and vanilla. After everything is mixed together, add the flour mixture to the bowl and stir the dough carefully. Finally, carefully lift the blueberries under the dough, divide them into 12 muffin tins, and bake them at 180 ° C for 20-25 minutes in a preheated oven. More healthy do-it-yourself recipes? May I help you:


Treat yourself to something!

With all the excellent advice, we, of course, also know that everyone needs a moment of pleasure from time to time. That’s perfectly fine too. Then treat yourself to something! Have you stuck to your eating plan or diet for weeks and exercised regularly?

It is also essential so that you don’t fall into the yo-yo trap. Those who do without weeks or even months and stick to an iron diet run the risk of overdoing it. Then it is no longer enough if you treat yourself to a piece of cake as a reward, but your exception escalates, and you eat a lot more than you want. Therefore: continue to enjoy your favourite recipes or snacks. Set a goal for yourself: If you have endured a week, you will eat something delicious not otherwise on your menu. Bet this is fine?


4. FAQ: Lose weight with a vegetarian diet

  • Can you lose weight with a vegetarian diet?

Sure, you can also lose weight as a veggie  . However, it is also important here that you eat a healthy and balanced diet and that you regularly exercise and move around a lot. The magic word is: calorie deficit. Better to avoid crash diets and try to lose weight slowly and over the long term. In general, you always lose weight if you consume fewer calories than you consume.

  • How quickly do I lose weight as a vegetarian?

As a vegetarian, you will lose weight just as quickly as with a meat-based diet. Note, however, that radical diets have exactly the opposite effect in the long term (yo-yo effect & Co. say hello!). It is better to change your diet carefully and slowly –  and always combined with a lot of sport and exercise.


5. Vegetarian weight loss with Your Fitness Blog

Your nutrition experts and (personal) trainers from Fitness First will be happy to accompany you on your way to losing weight effectively and in the long term. Try different training methods in your club and see what you enjoy the most. Have suitable nutrition plans put together for you, book personal coaching or attend various group courses for the perfect motivational kick. A lot is possible and vegetarian or vegan, losing weight has never been easier than with Your Fitne Blog !

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