If you're looking to lose weight on a vegan diet, you're not alone. Many people have found success in shedding pounds / kilos by following a plant-based eating plan. In this ultimate guide, we'll explore the benefits of a vegan diet for weight loss, tips for getting started, and some delicious meal ideas to help you reach your goals.
Before diving deep into the topic, lets first learn about about a vegan diet. Read on to learn more!
What is a Vegan Diet?
A vegan diet includes all fruits, vegetables, nuts, seeds, grains, and cereals, and EXCLUDES all animal products including meat, dairy, and eggs. The definition of a vegan diet can also vary depending on the country and culture. For example, some cultures consider dairy or eggs as vegan. However, generally speaking, most would consider a vegan diet as one that abstains from from eating dairy products, eggs, and other items derived from animals.
Before going into depth about how the Vegan diet can be beneficial in losing weight, let’s first understand the basics of weight loss.
Understand the Basics of Weight Loss
Before diving into weight loss on a vegan diet, it's important to understand the basics of weight loss. Simply put, weight loss occurs when you burn more calories than you consume. This can be achieved through a combination of diet and exercise. It's also important to note that sustainable weight loss is typically achieved through slow and steady progress, rather than quick fixes or fad diets. It is also important to know that rapid weight loss does not always mean that you are losing just fat. If the weight loss is too fast you are likely losing muscle as well!
Focus on Whole, Plant-Based Foods
When it comes to weight loss on a vegan diet, it's important to focus on whole, plant-based foods. This means avoiding processed foods and instead opting for fruits, vegetables, whole grains, legumes, and nuts and seeds. These foods are not only nutrient-dense, but they also tend to be lower in calories and higher in fibre, which can help you feel fuller for longer periods of time. Additionally, incorporating a variety of colourful fruits and vegetables into your diet can provide a range of vitamins and minerals that are essential for overall health.
Healthy weight loss in a month
A vegan diet can be an effective way to achieve weight loss goals, as long as it is done in a healthy and balanced way. It is recommended to aim for a weight loss of 4-8 pounds per month, which equates to a loss of 1-2 pounds per week. By incorporating a variety of plant-based foods and avoiding processed and high-calorie options, it is possible to achieve sustainable weight loss on a vegan diet.
Tips on how to Lose Weight on a Vegan Diet
Here are some of my top tips for losing weight (whether you are on a vegan diet or not, these tips work!)
1. The Significance of Fibre in Weight loss
A vegan diet can be an effective way to lose weight, especially when incorporating fibre-rich foods. Fibre adds bulk to meals, keeping you fuller for longer and preventing overeating. Soluble fiber, found in foods like whole grains, fruits, and root vegetables, also slows down sugar absorption and lowers insulin levels, reducing fat storage in the body. Here are some fiber-rich foods to include in your vegan diet for weight loss:
- Whole Grains: This includes quinoa, oats, barley, rice, and whole wheat flour.
- Fruits like avocados, apples, peats, and all types of berries are not only delicious, but they are also low in fat and calories
- Root vegetables like sweet potatoes, carrots, onions, sweet potatoes, radishes, and bright beets
- Greens like kale, spinach and broccoli. No matter what diet you may follow, my favourite food group to suggest to anyone is greens!
- Nuts and Seeds: Because nuts and seeds contain fat, you might be hesitant to consume them. But in reality, these are the healthy fats that your body is in dire need of. The seeds, especially, contain omega-3 fats and fatty acids. Also, the fibre in nuts and seeds promotes weight loss, while seeds also play a great role in hormone regulation.
- Beans and Legumes: Beans, including kidney beans, chickpeas, black beans, lentils, and others, are incredibly nutrient-dense foods that are high in fiber and protein, both of which are crucial for weight loss.
2. Limit Processed Foods
When following a vegan diet, it's important to remember that not all plant-based foods are created equal. While it's great to focus on whole, unprocessed foods, it's also okay to indulge in vegan versions of your favorite treats from time to time. However, it's important to be mindful of how much processed vegan food you're consuming, such as vegan cheese or non-dairy ice cream, as well as snacks like crackers that may be high in unhealthy oils. Striking a balance between whole foods and treats can help you maintain a healthy and satisfying vegan diet.
3. Watch your portion size
While a vegan diet can be beneficial for weight loss, it's still important to watch your portions and calorie intake. Even healthy, plant-based foods can contribute to weight gain if consumed in excess. Use measuring cups and a food scale to ensure you're eating appropriate portion sizes, and track your calorie intake using a food diary or app. Aim for a calorie deficit of 500-1000 calories per day to lose 1-2 pounds per week. Remember, weight loss is about creating a sustainable lifestyle, not just a temporary diet.
4. Incorporate Exercise into Your Routine
Exercise is an important component of weight loss on a vegan diet (or any diet actually!!). Not only does it burn calories, but it also helps to build muscle and increase metabolism. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. You can also incorporate strength training exercises, such as weight lifting or bodyweight exercises, to build muscle and increase calorie burn. Find activities that you enjoy and make them a regular part of your routine to help you stay motivated and committed to your weight loss goals.
For me, I love cycling and weight training! However it's important to also note how important just general movement through the day is. Even the smallest of things throughout your day can make a huge difference. These things could be as simple as taking a tea break at work more often, walking to the local coffee shop, or even walking whilst on the escalators. These tiny little actions of movement seriously add up throughout the day!
5. Be Careful with Healthy Fats
okay so I know I said earlier to incorporate healthy fats in your diet, but it is critical that you are aware that even healthy fats such as olive oil, avocados, nuts, and coconut cream etc will make you gain weight if you eat too much! If you aren't tracking your calories by weighing your foods, then take caution when drizzling olive oil on your salad or when munching on some coconut ice cream. These foods are very high in fat content and therefore very high in calories. If I am trying to lose weight I always make sure I carefully measure out the olive oil or nuts that I'm eating.
6. Drink plenty of water
Drinking plenty of water throughout the day can help you feel full and avoid overeating. Aim for at least 9 cups of water per day if you're a woman, and 13 cups if you're a man. Avoid sugary drinks like soda and energy drinks, which can lead to cravings and binge eating. Instead, focus on water-rich foods like fruits and vegetables, which can help you feel fuller and support healthy digestion.
7. Stay Consistent and Patient.
Losing weight on a vegan diet takes time and patience. It’s important to stay consistent with your healthy eating habits and exercise routine, even if you don’t see immediate results. Remember that weight loss is a gradual process and it’s important to focus on progress, not perfection. Celebrate small victories along the way, such as fitting into a smaller size or feeling more energised, to help keep you motivated. With consistency and patience, you can achieve your weight loss goals on a vegan diet.
Conclusion
Losing weight on a vegan diet is not only possible, but it can also be a healthy and sustainable way to shed a few pounds. By following a well-planned vegan meal plan, you can reduce your calorie intake without feeling deprived or hungry. However, it's important to remember that weight loss is a gradual process that requires patience and consistency. Don't expect to see immediate results, but trust that your efforts will pay off in the long run. With a little perseverance and self-care, you can achieve your weight loss goals and enjoy a healthier, happier you.
Some recipe ideas for your weight loss journey
I have a smoothie almost everyday for breakfast. A smoothie in the morning is my go to habit when I'm trying to stay fit, healthy, and looking good. I have compiled my favourited below!
Are you a time poor person? This 3 ingredient miso soup is perfect for you!
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