Secret weapon: Spinach and other dark leafy greens are packed with satisfying protein.

RODALE NEWS, EMMAUS, PA—If you're looking for an effective way to lose weight that won't leave you starving, cut out the meat. More and more research is suggesting that eating low-carbohydrate but vegetarian meals could be a very effective way to lose weight without causing chronic health problems, while also boosting the intake of key nutrients, lowering your blood pressure, and even preventing bone loss. A new study in the Annals of Internal Medicine that followed nearly 130,000 men and women participating in the Nurse's Health Study found that a low-carb diet heavy on vegetable proteins and fat led to fewer deaths from cancer and other causes than animal-based low-carb diets. That likely has to do with the fact that excessive consumption of red meat has been linked to shorter life spans as well as lung and prostate cancer.

Their study adds to research conducted last year in Canada that found that an "Eco-Atkins" diet based on vegetable proteins led to lower blood pressure and cholesterol levels than animal-based diets. Another study found that the Zone diet, which includes complex (healthy) carbohydrates and mostly vegetarian protein sources, was the best "fad" diet in terms of providing dieters with key nutrients, such as folic acid, calcium, zinc, and vitamins C and E. Diets that rely heavily on vegetarian sources of protein have also been found to prevent bone loss among dieting post-menopausal women.

But it's often difficult for people to think that vegetarian diets can be both low-carb and high in protein, says Robin Robertson, author of The Carb-Conscious Vegetarian (Rodale, 2005). "We always assume that protein has to be found in meat," she says. "A lot of people don't realize that broccoli has protein in it." She adds that really dark greens, such as spinach, kale, and chard, are rich in protein and, like broccoli, rich in iron, which most of us assume we can get only from red meat. Mix those vegetables with protein-rich beans, such as soy, black, or cannelini beans, and you'll get nearly the same amounts of protein as you'd get from that T-bone steak you think you'd rather be eating, and also end up feeling full and satisfied. "If all you ate were strings of spaghetti squash, it doesn't make it a really satisfying meal," she says. "But if I combine those with beans sautéed in garlic and olive oil, I'll be getting some extra protein. It's all about combining the ingredients to make a complete meal."

Following are four of Robertson's favorite low-carb, high-protein, veggie-rich dishes from The Carb-Conscious Vegetarian: