Features

• Vegetarian diets that emphasize protein sources such as lentils and beans, as well as fruits and vegetables, are likely to be low in fat and calories. However, vegetarian diets that replace meat with high-fat cheeses may remain high-calorie and high in fat.
  
  

Nutrition

• If you eat a vegetarian diet, make sure you get enough iron, calcium, zinc, protein, Vitamin B12 and Vitamin D. If you eat a vegan diet, which involves no dairy products, take a supplement to get Vitamin B12.
  
  

Considerations

• If you're considering switching to a vegetarian diet, taking steps to get started can make the transition easier. Try gradually increasing your meatless meals and experimenting with meat substitutions, such as vegetarian chili with extra black beans or a sandwich with hummus.
  
  

Losing Weight

• You must consume fewer calories than you burn if you want to lose weight. Exercising most days of the week and eating a balanced diet, such as a carefully planned vegetarian diet, can help you lose weight. Aim to lose weight at a slow pace of about one or two pounds a week, according to the CDC.