Australian Eatwell PTY LTD

Facts and Figures


Weight Loss: Vegan – Vegetarian – Omnivorous?

A recent study done by has focus on the recorded weight loss of those who ate a vegan, vegetarian, modified vegetarian or omnivorous diet. There were no calorie limits with the food you ate just the restrictions of each unique diet.

The study took a sample of overweight adults who wanted to lose weight and they were randomly assigned to one of five diets; Vegan, Vegetarian, Pesco-Vegetarian (seafood included), Semi-Vegetarian (red meat once a week, poultry no more than five times a week) and Omnivorous (no restriction).

The participants were allowed nuts an nut butters but were advised to limit their intake, they didn’t have to count their calories or increase their activity levels but just focus on eating low-fat, low GI foods. After the six month diet was completed the results were found as follows.

Diet Type

Average weight loss

Vegan (no animal products)

3.4 KG

Vegetarian (no animal meat)

2.9 KG

Pesco-Vegetarian (seafood included)

1.5 KG

Semi-Vegetarian (red meat once, poultry only allowed five times)

1.5 KG

Omnivorous (no restrictions at all)

1.4 KG

So from the results you can see that a vegetarian and vegan diet on average lost twice as much weight as the others. The researchers believed this was due to the vegan and vegetarian diets being simpler and thus easier to sick by.

What Should Be In Your Daily Diet


It is difficult to know what and how much of certain foods should be in your diet each day. For those who practise a different diet such as vegetarians and vegans it is important for them to know what substitutes are needed in case they are missing out on certain nutrients.

Typically an unrestricted diet per day revolves around the five main food groups. These foods are;

1-     Bread, cereals, rice, pasta and noodles

2-     Vegetables and legumes

3-     fruit

4-     milk, yoghurt and cheese

5-     Meat, fish, poultry, eggs and nuts

For those who are vegetarian they must find substitutes for lean meats and fish (which are typically high in protein). They may choose to eat more of other foods such as eggs, soybeans, whole grains, nuts and seeds.

For vegans they must find substitutes for dairy which is typically high in calcium. They may choose to consume foods such as soy products (tofu), certain green vegetables (kale and broccoli) and certain beans (navy beans and baked beans).

For each food group it varies how many serves are needed per day, view table below for details.


Group 1.

Group 2.

Group 3.

Group 4.

Group 5.


6 serves

6 serves





4-6 serves