How should Vegetarians and Vegan choose diet to lose weight?

Vegetarians and Vegan should should eat food high in fiber, low in fats. The biggest challenge is to give up bread

Many over-weight non-vegetarians become Vegetarian or Vegan to lose weight. There are many Vegetarians and Vegan who are also over-weight and even obese. What should they do?

There are no carbohydrate-free plant foods. Vegetarians can not rely on low-carbohydrate diets. The approach shifts to starches, high-fiber low-fat whole-grain foods.

Grains and Breads

This is most difficult part of a vegetarian diet. The amount of bread consumed must be reduced dramatically or even eliminated. All flours are primarily starch. All flour products should be curtailed: Roti, Bread, Tortilla. If you must, you should eat in limited quantity whole-grain breads that are preferably made with Gluten-free whole-grains such as: Buckwheat, Millet

Vegetables Fruits

- No Potatoes. Limit other starchy vegetables such as Green Peas

- Do not eat more than two fruit servings per day. We are talking about fruits that have sweetness. We are not talking about fruits such as tomatoes cucumbers or bell peppers

- Eat green and yellow vegetables. More than half of total food intake should come from these types of vegetables.

- No latently fatty plant-foods: Olives, Avocados

Nuts Dried beans

- Avoid Coconut, Nuts and seeds. They are all high in fats. You may add selected nuts in limited quantities such as peanuts almonds walnuts and pistachios later on after meeting your weight loss objectives

- Eat skin-on dried bean (whole or split) products. No refined flours including soybeans, Urad, Moong, Chickpeas.

Dairy products

Vegan don't drink milk. Vegetarians rely on many nutrients from dairy products. All natural dairy products have fats. Consume fat-free dairy products equivalent of 2 cups of milk to 3 cups maximum per day

Cooking

- Do not use salt or sugar in cooking. Sprinkle Salt or sugar on prepared foods for flavor.

- Do not use any type of fats in cooking (Ghee Butter Margarine Vegetable oils). If you must then use either Canola oil or mustard oil in limited quantity

- Use Cinnamon, Cloves, Fenugreek seed in cooking or on prepared foods