A whopping 22% of folks around the globe have jumped on the vegetarian bandwagon, and it’s not just a cool fad. It’s more about choosing a way of life. People are ditching meat not only to slim down but also to give our planet a little more love. (1) And yup, you guessed it – going green with your plate is turning out to be a smart move. Stick around, and you’ll discover why making the switch could be one of the best decisions you’ll ever make.
But, when it comes to eating healthy, there is one thing people are worried about – budget. Current spending habits, especially for those who buy organic produce, come at a steep price. The question is, how can you plan a nutritious and budget-friendly vegetarian diet and lose weight at the same time?
Are there any worthwhile ways to budget for a vegetarian diet? This guide will show you the ropes. We prepared a detailed overview of saving money and making the most out of a vegan diet. Here is all you may need to know before shifting to this plant-based diet.
Quick Facts
Around 35.6% of adults 20 years or older are obese. And over 1.4 billion are overweight. Having to deal with the extra pounds on a day-to-day basis can be quite a hurdle to overcome. That’s why many people are looking to curb their pounds by removing meat from their daily diet.
Vegetarianism is popular around the globe. Asia is the continent with the biggest prevalence, with 19% of its population using a vegetarian or vegan diet. India is the single country with the largest portion (40% of the population) adopting this practice. In North America around 6% and in Central and South America about 8% of the population are vegetarians. (2)
There has been plenty of attention on plant foods when it comes to losing weight. That’s because foods like veggies, fruits, soy, and whole grains are low in calories, yet packed with all the necessary nutrients and vitamins.
So, can a vegetarian diet help you lose weight? Not necessarily. The vegetarian diet isn’t exactly the kind of fast weight loss diet you are looking for. It is more of a lifestyle choice. It’s true that some people get leaner just by following this diet. Especially if they ate plenty of meat before. Like in burgers, pizza, lasagna, and other foods.
2019 reports show that after 6 months of following a vegetarian diet, the greatest weight loss in subjects was 6.3% of their body weight. Although vegetarianism can provide moderate weight loss, it can still prove useful in the long run. (3)
Further research supports these results. Plant-based diets may offer beneficial properties on body weight and BMI in people with type 2 diabetes and overweight. The drop in weight can be attributed to the increased intake of plant proteins and polyunsaturated fats. (4)
But, also because you will be eating fewer animal proteins and saturated fats. Of course, the vegetarian weight loss results will vary from person to person. But, with the right nutrients and dietary changes, you can stay on the right track. For a quick outlook on this diet, take a look at the pros and cons of vegetarianism below.
The vegetarian diet isn’t a single option. It comes in a variety of diets, all of which follow different food habits. Overall, vegetarians are individuals who don’t eat seafood, poultry, and meat. However, those with diverse dietary patterns can have different ideas on what to eat and what not to eat.
For example, there are the total vegetarians, who don’t consume animal products like fish, poultry, or meat. They also refrain from eating products derived from animals. Such as gelatin, dairy products, and eggs. Then, there are the lacto-ovo vegetarians. They don’t consume fish, poultry, or meat. But, they do eat dairy and eggs.
You also have Lacto vegetarians, who do eat dairy foods and don’t consume eggs, fish, poultry, and meat. Ovo vegetarians, for example, follow a different dietary pattern. They do consume eggs. However, they refrain from munching on dairy goods, fish, poultry, and meat.
Then, there are partial vegetarians, who consume fish, but avoid any other type of meat. And pollo-vegetarians who eat poultry explain Harvard Health. Now, the health benefits of going vegetarian can vary based on the dietary pattern selected. (5)
But, all in all, you can expect:
People are choosing this lifestyle for a number of reasons. When you decide to make a change in your lifestyle, you should think about what suits you best and whether the foods you will be eating will be to your taste. So, if you ever considered vegetarianism, it is worth a try. All of its benefits make it a solid choice in promoting overall health.
The weight loss results might not just come down solely to the food you are eating. But, also the energy content and nutrient composition of various plant-based diets. If you are looking to lose weight while eating vegetarian meals, there are a couple of tactics you can use to promote your weight loss journey.
You can: (6)
Is it cheaper to be vegetarian? This is a question that often pops up whenever someone is considering this eating lifestyle. That’s because a healthy diet is considered quite the handful when it comes to managing your budget. Buying fresh fruits, veggies, and plant-based oils means more expenses.
But, if you eat what’s in season, rather than purchasing gourmet foods, then vegetarianism can be a cost-effective solution. One study showed that Americans can save $746.46 a year on a vegetarian diet. Further data supports these results. (8)
The cost of a vegetarian diet vs meat diet is heavily influenced by your shopping habits. For example, purchasing gluten-free and organic products can add up the price. A full organic diet is a lot more expensive than a regular one. Mainly because the products come at a heftier price.
Experts analyzed how much the diet is costing Americans. They assessed the average weekly bill for grocery shopping between 19- to 71-year-olds. Regular diet amounted to an average weekly grocery bill of $61.85. A regular diet consists of many food groups, such as proteins, grains, dairy, etc. People are eating meat alongside vegetables and fruits.
An organic diet, however, amounted to $97.14 on average. This means people are spending more to get the desired result. A gluten-free diet is cheaper than a completely organic diet. However, it is still more expensive than a regular one, amounting to $76.65.
Whereas vegan diets have an average weekly grocery bill of $66.17. In other words, it is only slightly more expensive than a regular diet, and a lot cheaper than an organic one. For those looking to become budget-friendly vegetarians, there is ample opportunity for you to save some cash. (9)
According to a 2016 survey, true vegetarians spend less cash on consumables compared to meat-eaters. These expenditures are somewhat due to the foods they eat. But, in some cases, the cheaper price has something to do with the different demographics than meat-eaters. (10)
This lifestyle is promoted for being cheaper and more ethical. You can make your dollars stretch since you will be spending less on meat. What you may not be aware of is that animal proteins tend to be the most expensive products on the plate. So, eating beans is a lot cheaper than eating meat.
But, when you think about it, there are other ways that you can still spend cash. Vegetarian options come from different food sources. Such as vegetables, eggs, legumes, and beans. These are food options that you can find at the supermarket at an affordable price.
However, if you are looking to purchase meat substitutes that taste like meat, the price will add up. People tend to avoid these products due to their high chemical content and price. If you decide to stick to whole foods, then there are many ways you can save some cash. It is just a matter of what you are eating and your money-saving strategies.
How can vegetarians save money? For any vegetarian on a budget, it makes sense to have a couple of money-saving tips to manage your spending. Not everyone can afford to spend hundreds of bucks just on food. Here are a couple of tips that can solve some of your spending.
Do you want to make a budget-friendly vegetarian meal, but don’t know where to start? When you come home after work, it’s a good idea to have a warming bowl full of low-fat and filling soup. That’s where chickpea and red lentil soup can help. To add a bit more flavor, feel free to sprinkle some chili.
A red lentil soup can also pair well with some carrots. They are highly nutritious and delicious. To keep things simple, prepare pasta with some cheesy broccoli. It is a meal that anyone can prepare, it’s cheap and quite satisfying. A classic potato soup is also a budget-friendly dish. As well as some roasted cauliflower with cashew sauce and tomato.
The vegetarian diet has plenty of benefits, nutrients, and vitamins to offer. It is also a good lifestyle choice for those who want to support the ethical treatment of animals. Although it may not be the ultimate weight loss strategy, it can still come a long way. Particularly for those who are making healthy food choices and decide to stick to this lifestyle for the long haul.
Overall, people are afraid that trying vegetarianism will add up the costs. While it is true that fresh produce can cost more, there are ways to go around that. With the tips and information listed here, you can find all the ways to eat well and still get more savings. What are your thoughts on a vegetarian diet? Share your experience in the comment section below.
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