How to Lose Weight by Cutting Out Meat

Legumes provide one source of alternative protein in a meatless diet.

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)

Tips & Warnings

• Combine your diet with regular exercise to benefit your health and weight loss goals. (refs 2 & 4)

• Wean yourself off meat gradually if you are inexperienced with vegetarian diets. Start with one day of vegetarian eating per week and increase from there.

• If you still consume meat occasionally, choose 3 to 4 oz portions of lean meats. (refs 2 & 4)

• Invest some time in browsing vegetarian cookbooks and websites to become familiar with the types of meals you can make without meat.

References

• Mayo Clinic: If I Switch to a Vegetarian Diet, Will I Lose Weight?; Katherine Zeratsky, April 2009
• Harvard Health Publications: Calorie Counting Made Easy
• Mayo Clinic: Meatless Meals: The Benefits of Eating Less Meat; Mayo Clinic Staff; September 2009
• Weight-control Information Network: Weight-loss and Nutrition Myths; NIH; March 2009
• Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight