If you are serious about losing weight, then you really ought to consider a vegetarian weight-loss diet.

Now, do you know anyone who’s a vegan or a vegetarian? But that’s my whole point. It’s hard to get fat, or even stay fat, on a staple diet of fruits and vegetables.

Some vegetarians will eat eggs and milk products, but vegans refuse to use any animal products whatsoever.

Vegans and vegetarians can still get their proteins from pulses beans, peas and other vegetables and fruit.

Vegetarianism has long been considered an effective way to lose weight, and for good reason.

Types of vegetarianism
You don’t have to give up all animal foods to enjoy the benefits of a vegetarian weight loss diet. In fact, if you have certain health problems, your doctor may recommend some modifications. Vegetarianism is divided into several subtypes depending on which foods are restricted. Some of the most common are the following:

Semi-vegetarian: A semi-vegetarian weight loss diet rules out all red meat such as beef, pork, and lamb, but allows fish and poultry. Dairy products are also included.

Pesco-vegetarian: This diet prohibits all animal products, except fish and seafood. Some also allow eggs and dairy, although it’s more often a personal choice.

Lacto-vegetarian: Meat, poultry and eggs are prohibited; the only animal products allowed are milk and dairy.

Lacto-ovo vegetarian: This is the most common type of vegetarian weight loss diet. It only prohibits animal meats, but allows by-products such as animal oils, milk, eggs, and dairy.

Vegan: Described as “pure” vegetarianism, vegan diets prohibit all animal products. Vegans are not so much health buffs as they are animal rights advocates. As such, they also stay away from non-food products such as leather and fur.

But as with any types of vegetarianism, a vegetarian weight loss diet has its risks and benefits. Before trading that steak for a salad, it’s important to know the pros and cons. Here’s a quick guide to help you out.

Read labels

Just because you’re a vegetarian doesn’t mean you’re consuming less fat. The way you prepare your vegetables greatly affects their nutritional value. What good is a low-fat vegetable salad if you slather it with a creamy dressing? To get the most out of your vegetarian diet, you still need to read the labels and watch your fat intake.

Watch your iron
Plant-based iron is different from animal iron. The former is less easily absorbed by the body, so vegetarians are usually prone to anemia. To increase iron absorption, combine iron-rich foods such as nuts, beans and legumes with vitamin C-rich ones like oranges, strawberries and tomatoes. The recommended dietary allowance (RDA) for iron is 12 to 15 mg daily. The same goes for calcium: you can compensate for the lack of dairy-based calcium by eating fortified cereals, eggs, milk, and cheese.

So remember. As a rule, vegetarians and vegans are not overweight. They glow with health, and you can too. Just be willing to go on a vegetarian weight loss diet – and stick to it for at least six months.