While there are many different diet programs out there that are designed to help you lose weight, the vegan and vegetarian diet programs are not of this category. Medical weight loss doctors and researchers have repeatedly found that the most successful diet programs for long-term weight loss are programs that encourage a well-rounded diet, that doesn’t entirely exclude any particular food group, and that encourage long-term dietary changes by making small, sustainable changes to your lifestyle as a whole.

That being said, there are some circumstances in which finding meat substitutes will be helpful for your diet. If you make the choice to follow a vegan or vegetarian diet as a result of personal choices or religion, and you are also hoping to lose weight, then finding healthy meat substitutions may be helpful.

What are Meat Substitutes?

A meat substitute refers to a protein-based source that will replace the meat as the primary component of any given meal. The reality is that for most diners, the meat is the focus of the dish. When someone asks you what you had for dinner last night, you aren’t likely to think that you had broccoli for dinner, with a side of chicken. Instead, you think of it as chicken dinner, and the vegetable was a side dish.

There are several types of meat substitutes, including whole-food substitutes and synthetic replacements. Here is a rundown of the best and the worst meat substitutes that can support your weight loss goals.

The good:

• Tofu: This is the most popular meat substitute, and depending on how you cook it up, this can be great for weight loss. Tofu is made from soy and is full of protein. Breading and frying tofu is just as unhealthy as breading and frying chicken, but using it in flavorful dishes can add a healthy bit of protein to your meal.
• Beans: Lentils, chickpeas, black beans and other beans are great sources of protein that are helpful for weight loss. High in fiber in addition to protein, beans are going to help you stay full in between meals, as well as provide you with the protein your body needs when you cut down on meat consumption.

The bad:

• Another popular meat substitute is Seitan, which is actually made from vital wheat gluten. This substitute is high in carbs, and while it is popular in many veggie burgers, it is not actually good for your weight loss goals.

Before you make any large changes to your diet, like cutting out meat, it is recommended that you consult with your weight loss doctor about your dietary needs.