How to Lose Weight by Cutting Out Meat

Vegetarians tend to weigh less than meat-eaters of the same height, according to Mayo Clinic nutritionist Katherine Zeratsky. On average, they also consume less fat and fewer calories. (ref 1) A vegetarian diet does not guarantee weight loss. High-fat, nutritionally empty foods exist for vegetarians as well as meat eaters. However, cutting out or limiting meat while following a balanced, healthy diet is one way to meet your weight loss goals. As an added bonus, vegetarian sources of protein often cost less than their meat-based counterparts. (ref 3)

Instructions

• 1

  Restrict your total caloric intake in order to lose weight. If you are moderately active, meaning you get exercise equivalent to about 30 minutes of brisk walking per day, multiply your weight by 15 to determine the number of calories needed to maintain your current weight. Aim for 500 fewer calories per day to lose about one pound a week. (ref 2)

• 2

  Get about 10 to 35 percent of your daily calories from protein by replacing meat with other sources of protein such as beans, dairy, eggs, whole grains, nuts and soy products. (refs 3 & 4)

• 3

  Eat a variety of foods to ensure you are getting nutrients often provided by meat. For example, get vitamin B12 from eggs, dairy and soy; iron from lentils, chickpeas and spinach; and zinc from leafy vegetables, whole grains and nuts. (ref 4)

• 4

  Follow general guidelines for a healthy diet, including consuming plenty of fruits and vegetables, choosing whole grains over refined grains, and limiting fried and other high-fat foods. (refs 2, 3, 4, 5)