Health & Nutrition

Will I lose weight on a vegetarian diet?

Not necessarily!

Myth: A vegetarian diet equals weight loss.

Truth: Following a vegetarian diet does not guarantee that you will lose weight. Although research shows that vegetarian diets are associated with a lower BMI and leaner body mass, if you don’t pay attention to food choices, portion sizes or calories, weight gain is just as possible. A plant-based diet can be low in calories, and high in nutrients and fiber–but only if the right foods are consumed in moderate quantities.

Consuming breads, cereals and grains without vegetables, fruits or legumes does not make for a balanced vegetarian diet. Furthermore, if you replace animal products with highly processed meat-imitation products, refined carbohydrates or “junk” foods, you very likely will gain weight. Some people think that eating a plant-based diet allows us to eat as much as we want.

But at the end of the day, a calorie is a calorie–even if it comes from a plant, and weight gain usually occurs if a person consumes more calories than he or she requires. In fact, the calories in grains, legumes, nuts, seeds and dried fruit in particular can add up very quickly. This is where paying attention to the serving sizes is key.


Kayleen St. John is the resident nutritionist at NYC’s Natural Gourmet Institute. She has a Master’s degree in clinical nutrition from NYU and is a registered dietitian. Her research examines the relationship between diet and inflammatory conditions.