Lose Weight
with the Vegetarian Diet

People who follow the Vegetarian diet don't eat meat or products that contain meat. Common justifications for choosing to be vegetarian are animal welfare and environmental considerations. In addition, world hunger and religious beliefs are reasons to follow this diet.



About 2.5-3% of the U.S. adults follow a vegetarian plan. Another 20% go meatless several days a week.

The diet includes only foods like fruits, vegetables, grainsand nuts. In general, it is lower in fat and cholesterol.

It can be healthful, if it is properly planned. Included should be a wide variety of foods. The use of sweets and fatty foods should be held to a minimum. The main foods are fruits, vegetables, grains, potatoes, soy milk and fat free milk.

It is a good idea to take supplements to make sure dieters get all needed vitamins.

Vegetarians should follow these rules:

• Include foods like whole grain breads, enriched cereals and nuts.
• Choose foods that provide iron and calcium. These include dried prunes and raisins, soybeans, nuts and iron fortified cereals.
• Skim milk, skim milk products, broccoli and dried figs are an excellent source of calcium.
• Good sources of zinc are dried beans, peas, lentil and nuts.

Possible benefits:

• People tend to be more lean, because vegetarians tend to be more physically active than non vegetarians.
• Lower blood pressure and cholesterol levels.

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