- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
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Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, Katherine is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition education related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Question
Vegetarian diet: Will it help me lose weight?
If I switch to a vegetarian diet, will I lose weight?
Answer
from Katherine Zeratsky, R.D., L.D.
Not necessarily. A vegetarian diet is not a weight-loss diet but rather a lifestyle choice. You might follow a vegetarian diet for cultural, religious or ethical reasons, or because eliminating or reducing meat, poultry, seafood and other animal products may help you become healthier.
A vegetarian diet can range from strictly prohibiting any animal products (veganism) to eating some animal products, such as eggs and dairy (ovo-lacto vegetarianism). Research shows that adults and children who follow a vegetarian diet are generally leaner than nonvegetarians. This may be because a vegetarian diet typically includes less saturated fat and emphasizes more fruits, vegetables, whole grains and plant-based proteins — foods that are more filling and less calorie dense.
But a vegetarian diet isn't automatically low calorie. You can gain weight on a vegetarian diet if your portion sizes are too big or if you eat too many high-calorie foods, such as sweetened beverages, snack foods and desserts. Even some foods marketed as vegetarian can be high in calories and fat, such as soy hot dogs, soy cheese, refried beans and snack bars. This is why it's possible to be overweight while following a vegetarian diet.
The basics of achieving and maintaining a healthy weight are the same for everyone: Eat a healthy diet and balance calories eaten with calories burned. Vegetarians — like nonvegetarians — can make unhealthy choices that contribute to weight gain, such as eating large portions of high-calorie foods or foods that have little or no nutritional value. For this reason, a vegetarian diet should be as carefully planned as a nonvegetarian diet to make sure it's nutritionally balanced.
Here are some tips on eating a healthy vegetarian diet:
- Eat a variety of fruits, vegetables, whole grains, enriched grains, legumes, seeds, nuts and nut butters.
- Choose low-fat protein sources, such as low-fat dairy, and beans and other legumes.
- Limit foods and beverages that are highly sweetened.
- Use healthy cooking methods. Instead of frying, try steaming, boiling, grilling or roasting.
- Keep an eye on calories. Even healthy fats, such as nuts, nut butters and oils, have calories that add up quickly. Use smaller amounts or try low-fat versions of sour cream, mayonnaise, salad dressing and other condiments.
- Get regular physical activity.
Dieting? Beware of liquid calories
- Position of the American Dietetic Association: Vegetarian diets. Journal of the American Dietetic Association. 2009;109:1266.
- Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 3rd ed. Hoboken, N.J.: John Wiley & Sons; 2006.
- Whitney E, et al. Understanding Nutrition. 12th ed. Belmont, Calif.: Thomson Higher Education; 2011.
- Sabate J, et al. Vegetarian diets and childhood obesity prevention. American Journal of Clinical Nutrition. 2010; 91(suppl):1525S.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. March 10, 2011.
- Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. March 10, 2011.
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