But vegetarians—like nonvegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

Vegetarian diets should be as carefully planned as nonvegetarian diets to make sure they are balanced.

Nutrients that nonvegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.

Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs. Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.

Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.

Tip: In addition to doing moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can  lift weights, use  large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig. Strength  training helps keep your bones strong while building muscle, which can help burn calories.

Tip: The  2005 Dietary Guidelines  for Americans recommends consuming 3 cups per day of fat-free/low-fat milk or equivalent milk products. For more information  on  these  guidelines,  visit http://www.healthierus.gov/dietaryguidelines.

If you cannot digest lactose (the sugar found in dairy products), choose  low-lactose or  lactose-free dairy products,  or  other  foods  and  beverages  that  offer calcium and vitamin D (listed below).

Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale

Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D)

Tip: A healthy eating plan is one that:l

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
• l Includes  lean meats, poultry, fsh, beans, eggs, and nuts.

“I can lose weight while eating whatever I want.”

To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key.

Try eating smaller amounts of food and choosing foods that are low in calories.Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat.

Low-fat or fat-free means no calories.

A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product.

But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, four, or starch thickeners to improve favor and texture after fat is removed.

These ingredients add calories.

Tip: Read  the Nutrition Facts on a  food package  to fnd out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating. For more information about reading food labels, visit the U.S. Food and Drug Administration online at

You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.

Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.

Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.

High-protein/low-carbohydrate diets are often low  in  calories  because  food  choices  are  strictly limited, so they may cause short-term weight  loss. But  a  reduced-calorie  eating  plan  that  includes recommended amounts of carbohydrate, protein, and fat will also allow you  to  lose weight. By  following a  balanced  eating  plan,  you will  not  have  to  stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss  the key nutrients they contain.

You may also fnd it easier to stick with a diet or eating plan that includes a greater variety of foods.

“Try the thigh buster and lose inches fast!”

And so on, and so on. With  so many products and weight-loss theories out there, it is easy to get confused.The information in this fact sheet may help clear up confusion about weight loss, nutrition, and physical activity. It may also help you make healthy changes in your eating and physical activity habits. If you have questions not answered here, or if you want to lose weight, talk to your health care provider.

A registered dietitian or other qualifed health professional can give you advice on how to follow a healthy eating plan, lose weight safely, and keep the weight off.U.S. Department of Health and Human ServicesNATIONAL INSTITUTES OF HEALTH

Fad diets work for permanent weight loss

Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at frst on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight. Fad diets may be unhealthy because they may not provide all of the nutrients your body needs.

Also, losing weight at a very rapid rate (more than 3 pounds a week after the frst couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.  Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off.

By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.