Vegetarian diets are high in plant-based foods, including veggies, fruits, legumes, and whole grains. Some versions, such as ovo-vegetarian and Lacto-vegetarian diets, include animal products like milk or eggs.
Research strongly associates vegetarian diets with healthy body weight and weight loss.
A review of 3 studies that included 20,975 men tied plant-based diets rich in whole plant foods and low in animal foods to less weight gain over 4 years.
In a study of 10,064 adults, those who followed vegetarian diets consumed 419 fewer calories per day, on average, and ate more legumes and nuts than non-vegetarians. Both of these factors are associated with healthy weight management.
Healthy vegetarian diets should be low in refined foods, including highly processed plant-based foods like sugary desserts, sweetened beverages, and fried foods.
