Associated with improved health outcomes:
The diet quality of vegetarian diets is determined by the foods consumed in place of meat, fish, and poultry.
If not well balanced: risk of deficiency of vitamins, such as vitamin B12 and D, and minerals, like calcium, iron and zinc.
Any healthful dietary pattern (eg, Mediterranean Diet or DASH) can also be rich in these protective foods, and less healthful foods can also replace meat in vegetarian diets (processed vegetarian foods).
There are no foods that make you lose weight or foods that make you fat; the only way not to gain weight is to limit the portions of all foods.
The best rule is to have an eating style as varied as possible associated with an active lifestyle.