First of all, if you are interested in learning all about vegetarian foods, meals, recipes, news and not so famous facts about vegetarians, then make sure to visit They provide valuable content that can help you not only lose weight, but also live a healthy life.

With that being said, FORZA is also supportive of our vegetarian customers and is known for products that are suitable for vegetarians. To extend our support, we have created this blog that will give you the basics of vegetarian diet. So let’s dig in.

What is a Vegetarian Diet

The perfect vegetarian diet is a healthy way to meet our nutritional needs. It has many health benefits and reduces the risk of cancer, heart disease and diabetes. However, a vegetarian diet is not a guaranteed way to lose weight, nor it means you are eating healthy foods.

Cutting meat from your diet won’t automatically make you slimmer. If you eat processed foods rich in unhealthy fats, sugar, salt and packed with calories, then you’ll never lose weight. You can be a vegetarian and eat processed chips, pasta, energy bars and cereal and still be heavier than people that base their diet on meats and leafy greens.

So regardless of the type of diet you use, one thing is certain – what you eat matters.

Types of Vegetarian Diets

People often think that a vegetarian diet is all about not eating meat, fish or poultry. But there are different types of vegetarian diets with different rules.

  • Vegans don’t consume anything related to animal products or even their by-products. They don’t eat red and white meat, fish or poultry, eggs and dairy. They don’t even use honey or anything related to animal.
  • Lacto-vegetarians, on the other hand, eat dairy products, but avoid red and white meat, fish, poultry, eggs and all foods that contain them.
  • Ovo-vegetarians exclude red and white meat, dairy, seafood, poultry and dairy, but eat egg products.
  • Lacto-ovo vegetarians don’t eat red and white meat, fish and poultry, but consume eggs and dairy products, and they are the most common type of vegetarian.

There are also so called “semi-vegetarian diets” that exclude certain types of meat, but not all. The most common diets are pollotarian, pescatarian and flexitarian.

Vegeterian cooking in a white kitchen

A Vegetarian Weight-Loss Plan

Whether you eat meat or not, there are still 2 weight loss fundamental laws you must obey in order to lose weight.

  1. Consume less calories than you burn
  2. Be physically active

Keep in mind that a deficit of 3500 calories leads to 1 pound lost. The best way to create this deficit is to cut calories and burn them with some kind of physical activity. For example, to lose 2 pounds per week you’ll have to create a deficit of 1000 calories per day. However, always consume at least 1200 calories per day to make sure your body gets important nutrients.

Therefore, it is extremely important to plan your diet with meals and snacks that suit your needs. You should consume around 250 calories for breakfast, 400 for lunch, 400 for dinner and 100 for each snack (one between breakfast and lunch and the other between lunch and dinner).

  • For breakfast you can eat poached egg and tomato on toast, shredded wheat and banana, fruity muesli, mushrooms, beans and tomatoes on toast and fruit salad with non-fat yogurt and oats.
  • Healthy lunch options include tropical fruity salads, beans and cheese on toast, hummus, crudites and pitta, cottage cheese and avocado on rye and Greek salad wrap.
  • For dinner, you can eat mushroom pasta, roasted vegetables, stuffed peppers, vegetable chilli and Moroccan salad.
  • And in between meals, eat snacks like toast and honey, fruit salad and yogurt, nuts, sunflower seeds and healthy fruit Pavlova.

Vegetarian Secrets

Being vegetarian can make it a little difficult to put together a healthy meal plan. The key is to be aware of your nutritional needs and include healthy foods with fewer calories. And just because something is vegetarian doesn’t mean it has low amounts of calories. Vegetarian burgers, pizzas, cupcakes and cookies are all loaded with calories that will make you fat.

So the secret of weight loss is to focus on eating whole foods such as fresh vegetables, legumes and beans, soy protein and if allowed, milk and eggs. Even if you are a vegetarian, you still need to pay attention to your caloric intake and physical activity.

To support your diet FORZA offers many supplements suitable for vegetarians that will contribute to weight loss. These include Konjac Fibre, Fat Burner, Multivitamin, Multivitamin For Dieters, Raspberry Ketone, Raspberry K2, Shake It Slim, Stir It Slim and Hydratrim.

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by Dejan Horvat

Thank you Jimmy! We do our best to help people lose weight in many ways. You can go on our Facebook page and participate in our newest campaign “Knowledge is Power” where you can propose a topic that you want to know more about.

by Jimmy

I couldn’t resist commenting. Very well written!