It has been proven that women who follow a vegetarian diet are likelier to achieve their weight loss goals over women who follow an omnivorous diet. Studies show that obesity is least found in women who consume mostly low-fat, plant-based diets. In a controlled study of 55,000 women, 40% of those who consumed meat in their diet were either overweight or obese. In the same study, only 29% of women following a vegetarian diet were found to be overweight. Worldwide, vegetarians generally experience a lower rate of heart disease, high blood pressure, high cholesterol levels and diabetes. Moreover, those that follow a vegetarian diet weight loss plan have been found to be more successful in losing weight.

Vegetarians are not all the same. In general, they all follow a diet that is rich in plant-based foods such as fruits, vegetables, legumes, nuts, whole grains and seeds, chicken and fish. Vegetarians are actually classified in three ways.

• Vegans – eat only plant-based foods; they don’t consume any kind of meat, poultry, fish, eggs, milk and cheese.
• Lacto-vegetarians – dine on plant-based foods along with milk and milk products. They have eliminated poultry, fish, eggs and meat from their diets.
• Lacto-ovo vegetarians – are those that eat plant-based foods, eggs, milk and milk products such as yogurt and cheese but have eliminated red meat, fish and poultry.

People who follow a vegetarian diet weight loss plan may find the need to find substitutes for eggs and other dairy products used for cooking. Cow’s milk can be substituted with soy milk, rice or almond milk. Eggs can be replaced with commercially-prepared egg substitutes. These are made of potato starch and have proven to do very well in cooking. If you’re hankering for a good old omelet, try an egg-free omelet by substituting tofu for eggs. Tofu is a great source of protein necessary in a vegetarian diet weight loss plan. Though broiling, baking and steaming are healthier ways to cook, there are times when a recipe calls for sautéing or light frying. If this is the case, sauté foods using vegetable broth, or cooking wine. Canola oil is best and healthiest for frying. Soy cheese is an excellent substitute for cheese and can be found in health food stores.

For a vegetarian diet weight loss plan to work, here are a few tips to follow:

• Start your day with a high-fiber breakfast. This helps to make you feel fuller for a longer period of time and gives you the needed energy for the day.
• Never skip meals as this promotes overeating.
• Plan your meals and snacks ahead of time. This will help you to stay with your diet and avoid those high-calorie snacks that are easily available everywhere.
• Prepare delicious, low-fat and low-calorie snacks at home and bring it with you to work. By having something that you can easily pick up, you avoid the tendency to snack on high-fat foods.
• Choose an exercise that works best for you. An activity that increases your heart rate continuously for thirty minutes done 3 – 5 times a week will increase your weight loss success.

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