Turned vegan? Are you looking forward to a smart figure and a healthy life? With these 5 tips on how to lose weight on a vegan diet, you wouldn’t fail.

As per a study published in the Journal of General Internal Medicine. People who followed a vegan diet for about 18 weeks were able to shed about four pounds more than non-vegan diet followers.

That’s motivating!

However, if you switched to a vegan diet for weight loss, let’s hear the bitter truth – it’s not easy. Without a plan, there’s no success!

Individuals who switch to vegan diets end up filling the meatless ‘gap’ in their life with processed vegan food. By following these 5 tips, you will be fitting in your favorite dress, along with benefiting the environment and animals.

Why Are Vegan Diets Actually Transformative?

How to lose weight on a vegan diet - starchy vegetables

Vegan diets are low-calorie, nutrition bombs that have a two-thronged way of benefiting you – healthy weight loss, and endless vitality in your life. Undoubtedly, with a vegan diet, you’ll get nutritional bang for your buck!

Jeff Novice, RD, MS, reveals that low-caloric foods such as starchy vegetables, legumes, whole grains, fruits are dense in nutrients. Ultimately, a low-calorie diet is your way to consume a higher amount of nutrients.

Let’s Compare How Much Are 500 Calories for Different Foods:

  1. Non-Vegan Foods
    • McDonalds Big Mac is straight 500 calories into your stomach
    • Cheddar Cheese (4.5 oz) equals 500 calories
    • Skittles (regular size packet) – 2 of them makes 500 calories
    • Steak along with seasoning gets you 500 calories
  2. Vegan Food Alternative
    • 1 Banana (105 calories) – you can have up to 5 bananas
    • No-Cook Black Bean Salad (322 calories) Served with Baked Sweet Potato Topped With 1 Tbsp. Each Of Cheddar Cheese, Sour Cream, And Salsa (138 calories.)

Total Calories: 460

    • Roasted Veg in a Quinoa Bowl with Green Sauce (340 calories) can be served with a Chocolate Pistachio Kiwi (142 calories)

Total Calories: 482

Now, you know how low-calorie vegan diets are compared to animal-based foods. In fact, plant-based diets fill up your body with healthy fats, proteins, antioxidants, and tons of nutrients. In contrast, a non-vegan diet brings in more calories than nutritional value.

What’ll you choose then? A plant-based diet or an animal-based deal?

Here’s another deal: can’t have all vegetables and plant-based products? Want to add some non-vegan foods too? You can opt for a plant-based diet. Yes, vegan and plant-based diets differ slightly!

However, be sure that you don’t add oil-filled or creamy dressings to your salads. Instead, vegan diets demand you to eat more often and a lot rather than stuffing all the calories in a single serving.

5 Tips of How to Lose Weight on a Vegan Diet?

To have limitless energy, boost brain power, and lose weight fast, here are 5 simple considerations that you must keep in mind:

1. Be Aware of Your Portion Size

Even if you are a vegan, you must follow the portion size small. Here’s why?

Sometimes, you don’t lose weight because your nutrient intake is more than your body needs. Our nutritional needs are defined by our age, height, ideal weight, physical activity level, and sex.

Therefore, when preparing your daily meals, be sure that it’s not nutrition-packed!

Here’s why? Cynthia Sass, MPH, RD, shares her experience with Health. One of her patients who had lesser physical activity in a day and used to chock-full her bowl with nutrition. Which was, in fact, three times more than her body needs.

Most vegans focus on processed vegan foods that are high-calorie, low-nutrient foods. As a result, you start gaining weight.

Even if you are having cheat meals, keep the portion size small, and stay physically active.

2. You Have Lesser Protein Intake

Protein is critical for weight loss as it fills up your body with fiber – the satiating protein. Fiber provides energy for the long-term; thus, it helps you with weight loss.

Additionally, it helps our body build lean muscles.

If you restrict the intake of gluten-free, raw, and low-carb vegan foods, you may not get enough protein.

You must consume adequate daily protein to maintain muscle mass and keep the metabolism level charged. On a plant-based diet, it’s easier to satisfy your daily protein needs. You simply need to plan strategically.

The Academy of Nutrition and Dietetics reveals that ‘vegan diet’ is only healthy if you are following it right. Loading up your plate with legumes and whole grains to fulfill your protein need.

Are You Feeling Lethargic on Healthy Vegan Diet? It’s essential to shift to healthy alternatives from junk foods. Keep a check on the caloric intake so that your energy levels never fall down.

How to lose weight on a vegan diet - legumes

Healthy foods such as nuts, seeds, vegetables, fruits, whole grains fuel your body for the entire day. The nutrients help your body heal and regenerate new cells.

Vegetables are packed with nutrients, but most vegans are getting only about 60 grams of their daily protein needs. Ultimately, you will suffer from muscle cramps after a workout and wouldn’t want to continue.

Here are some quick and easy ways to do that:

  • You can include more pulses in your daily meals as they are fantastic sources of protein.
  • Start experimenting with protein-packed juicing recipes that benefit both your health and metabolism.
  • You can whip a plant-based pea protein powder into a smoothie to boost the protein by up to 25 grams per single serving.

The daily dietary protein requirement is up to consume 35% of the total calories from protein for muscle building and improve the symptoms of hunger.

3. You Need to Practice Healthy Lifestyle

Going vegan doesn’t license you to forget about your workout and healthy habits. Neither will it benefit you, nor will you lose weight.

You need to avoid smoking and drinking alcohol. You must exercise regularly. You must get quality sleep. All these little steps to a healthier life also help you with weight loss.

Stress is a known reason for weight gain. So, if you are hypertensive or stressed out, you will not see any weight loss benefits of a vegan diet.

4. You Are Consuming Vegan Junk Foods

Plant-based treats are an excellent idea to satisfy the cravings of your taste buds. But, eating a massive amount of coconut milk ice creams, potato chips, desserts, snacks, cookies, and frozen foods isn’t going to help with weight loss.

These processed foods are made with refined flour, artificial sweeteners, and zero nutritional value.

As mentioned earlier, you can have a single cheat day, but with proper physical activity to burn the high amount of calories.

As per a study, processed foods can decrease the post-meal calorie burn by up to 50% compared to healthy, whole-food plant-based choices.

Many people try to cover up the loss with supplements, but that’s not the solution. Yes, there’s a common belief that vegans fall low in nutrition, but it’s not a fact. You can always satisfy your nutritional needs without supplements or a lesser amount of supplements.

So, relying on junk, believing in ‘unconfirmed facts,’ and taking supplements isn’t the right way of turning into a vegan!

5. You Are Drinking Tons of Calories

How to lose weight on a vegan diet - coconut water

As a vegan, a lot of people start consuming plant-based beverages: green juices, coconut water, almond milk, cold coffee, chia drinks, and kombucha. Apparently, they are nutritional, but once you check the product’s ingredients and nutritional facts, you will know how many calories you are consuming with each drink.

Even a single beverage can contain up to 300 calories. To burn such a massive amount of calories, you need to speed walk for an hour. So, are you ready to walk or give up on your beverage?

You must stick to 8 glasses of water a day. If you can’t bear that, you can opt for unsweetened tea or maybe detox drinks.

Another mistake vegans make is that they have smoothies with a nutrition-packed salad. This, in turn, adds more calories than needed for your food.

A Balanced Diet is Key to A Nutritious, Weight-Loss Meal

To build up lean muscles, you don’t only need proteins, but a balanced amount of carbs, fats, and proteins.

Carbs are essential to provide you energy for your workout. Complex carbs from sweet potatoes and oats will nourish your brain and offer enough power to lift in the gym. Nuts and seeds contain healthy fats that are packed with nutrition for your head and heart without making you overweight. Leafy greens are excellent sources of proteins.

Therefore, every vegan health professional recommends ‘Eating a Rainbow.’ The rainbow also provides you with the essentials vitamins and minerals without loading your body with calories. Isn’t it great?

Final Verdict

Whether vegan or non-vegan, you have to be aware of what goes inside your body. Learn about the nutritional facts of each food you consume, even if its processed food. With greater awareness, you’ll have a stronger determination to skip on them.

Have you found these 5 tips on how to lose weight on a vegan diet helpful? Let us know in the comments.