“I’m going vegetarian”
Novice vegetarians sometimes gain weight because they don’t realize cheese, pasta, and other vegetarian standards are loaded with calories. Instead of becoming a full-fledged vegetarian, Erin Palinski-Wade, RD, LDN, a nutrition consultant and author of Walking off the Weight for Dummies, suggests eating a mostly plant-based diet while slowly reducing your meat intake. “Add puréed beans or lentils into ground beef to create a burger patty with less animal protein and more fiber,” she says. “This swap won’t leave you hungry. A study found that the protein in peas staved off hunger better than whey protein [from dairy], making it a filling option. Adding in vegetarian sources of protein like beans and lentils can be a good way to boost fiber in your meal plan, and that can help promote a healthy body weight.” She suggests snacking on roasted chickpeas instead of pretzel or chips, or tossing beans on pasta and salads. “You’ll add more protein to a vegetarian diet without increasing calories significantly,” she says.
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