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Overly processed foods have been linked to weight gain, perhaps because many unhealthy packaged foods think: potato chips, ice cream, frozen pizza, cookies and the like lack the fiber found in many whole foods, including vegetables.

The Vegetarian Diet: A Beginner's Guide and Meal Plan

Fiber helps fill us up , and research suggests that by simply adding more fiber to your menu, you can lose weight nearly as well as a more complicated approach. Consistently choosing whole foods is one way to do this.

Whole foods include fruits, vegetables, beans, nuts, seeds, whole grains, eggs, seafood, chicken and so on. The goal is to select an approach that feels sustainable to you. If you can easily live without pasta, perhaps a low-carb method centered around veggies and quality proteins, like seafood, chicken, and lean beef would be a good fit. Vegans and vegetarians can lose weight by choosing fruits, vegetables, whole grains and plant proteins. Nut lovers may do well shedding pounds with a Mediterranean-style menu.

Whatever diet appeals to your appetite and way of life, focusing on whole foods is something that all plans promote. Samantha Cassetty is a registered dietitian in New York City. For more great tips that make it easier to eat well and live better, follow her on Instagram , Facebook and Twitter. Want more tips like these? Sign up for our newsletter and follow us on Facebook , Twitter and Instagram. Vegans and vegetarians can lose weight by choosing fruits, vegetables, whole grains and plant proteins. Nut lovers may do well shedding pounds with a Mediterranean-style menu.

Whatever diet appeals to your appetite and way of life, focusing on whole foods is something that all plans promote.

Samantha Cassetty is a registered dietitian in New York City. For more great tips that make it easier to eat well and live better, follow her on Instagram , Facebook and Twitter.

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Follow better. Get the Better newsletter. The secret to eating healthy Nov. However, if you already have high blood pressure, chances are you have been advised to lose weight. This is because the more you weigh, the higher your blood pressure is likely to be 12 , 13 , Additionally, losing weight has been shown to lower blood pressure 15 , Some studies suggest that people can lose weight on the DASH diet 17 , 18 , However, those who have lost weight on the DASH diet have been in a controlled calorie deficit — meaning they were told to eat fewer calories than they were expending.

How to Lose Weight on a Vegetarian Diet

Given that the DASH diet cuts out a lot of high-fat, sugary foods , people may find that they automatically reduce their calorie intake and lose weight. Other people may have to consciously restrict their intake Either way, if you want to lose weight on the DASH diet, you'll still need to go on a calorie-reduced diet.


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In general, eating more fruits and vegetables can help reduce risk of disease 27 , 28 , 29 , While studies on the DASH diet determined that the greatest reductions in blood pressure occurred in those with the lowest salt intake, the benefits of salt restriction on health and lifespan are not clear-cut. For people with high blood pressure, reducing salt intake significantly affects blood pressure.

However, in people with normal blood pressure, the effects of reducing salt intake are much smaller 6 , The theory that some people are salt sensitive — meaning that salt exerts a greater influence on their blood pressure — could partly explain this Eating too little salt has been linked to health problems, such as an increased risk of heart disease, insulin resistance and fluid retention.

However, it's unclear whether there are any benefits to reducing salt intake this low — even in people with high blood pressure In fact, a recent review found no link between salt intake and risk of death from heart disease, despite the fact that lowering salt intake caused a modest reduction in blood pressure However, because most people eat too much salt, lowering your salt intake from very high amounts of 2—2. This target can be achieved easily by reducing the amount of highly processed food in your diet and eating mostly whole foods.

WHAT I EAT IN A DAY For Optimal GUT HEALTH (full day of eating)

We explain the pros and cons to becoming vegetarian, plus provide information about food substitutes and other things…. New research has found that a vegetarian diet can be cheaper than other diets, when ordering food online. Researchers say if everyone ate a vegetarian diet, one-third of early deaths could be prevented.

1. Eat more vegetables

Everyone knows that vegetables are good for your health, but some truly stand out from the rest. Here are 14 of the healthiest vegetables on the…. Vegan diets have health benefits, but can be low in certain nutrients. Here are 7 supplements that you may need on a vegan diet. Protein is an important nutrient for optimal health, but not all protein sources are equal.

This article compares animal and plant proteins.

The best way to lose weight boils down to these three things

Vegan and vegetarian diets are both popular, but they differ in important ways. This article explains the differences between them. Some worry that vegetarian and vegan diets might lack sufficient protein. This article lists 17 high-protein plant foods you can easily add to your…. Here's a detailed…. A vegan diet can help you lose weight and drastically improve your health, if done right. Here is a detailed beginner's guide to going vegan. What Is a Vegetarian Diet?

Health Benefits. Potential Downsides.