I concur with those experts who believe that the vegetarian’s lower average body weight is linked to the high fiber content of the plant foods. Plant fiber fills you up quickly, and studies indicate that this results in less snacking and bingeing later in the day.

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A plant-based diet can help you lose weight by offering low fat, low calorie options with reduced high calorie saturated fat found in meat, poultry and dairy products. A vegetarian diet does not guarantee a lower calorie diet. Obtain sufficient protein, fat and carbohydrate intake and reduce calories to lose weight by choosing nutrient dense whole grains, fruits, vegetables, healthy fats such as olive oil, proteins including nuts, legumes, beans, and soy products. Avoid processed, packaged foods high in saturated fat, sodium and sugar.
One major weight loss benefit of a plant-based diet is satiety. Plant foods have a high water content:
- Green vegetables are typically 90% or more water
- Potatoes and root vegetables are 70% or more water
- Fresh fruits are typically more than 80% water
- Cooked grains can be 70% or more water
- Potato chips: 2% water
- Bagel: 37% water
- Saltine crackers: 2% water
- Corn flakes: 3% water
- Vegetable oils and cooking fats: 0% water
A recent weight loss study adds to the argument for plant-based diets. Obese subjects were assigned to one of 5 diets: vegan, vegetarian, fish/vegetarian, semi-vegetarian and meat-eating. None of the subjects was told to deliberately restrict calories. At the end of 2 months, the vegans and vegetarians had lost the most weight. After 2 months, the subjects could add back some foods if they wanted. Even with then, after 4 more months, the vegans and vegetarians had still lost almost twice as much weight as the other 3 groups. The meat-eating group lost the least weight.
Conclusion: the vegetarian and vegan diets helped people lose weight without the bother of counting calories or worrying about portions.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.