How To Effectively Lose Weight On A Vegan Diet

by | Oct 22, 2022 | Food | 0 comments

Have you ever thought about how you can lose weight while following the vegan diet successfully? It requires an enormous amount of self-control and effort, however it is feasible to eat plants and shed weight.

Many people believe that it is easier to shed weight as a vegan particularly if this is a major diet and lifestyle change for you. Vegans who are plant-based eat a whole food diet, which are more nutritious and can help in losing weight. They include legumes, vegetables, whole grains, lentils, whole grains, whole grains, as well as the protein from plants like tofu.

We’ll discuss the advantages and disadvantages of a vegetarian diet as well as the reason you could gain weight rather than lose it as well as the rules and guidelines of what foods you should consume to aid in weight loss while on the vegetarian diet. At the end of the article you’ll know the tricks and tips will help you start an effective weight loss program based on plants!

If you’ve been following the vegan diet but haven’t seen any changes in your weight, read on. I’ll make sure to discuss some of the causes why you’re not losing weight, and the ways you can do about it.


Is It Easier To Lose Weight As A Vegan?

It all depends on what you are accustomed to. For instance, if you frequent the drive-throughs for fast food all day long, eating unhealthy, high-calorie, greasy foods it is likely that you’ll shed weight by adopting the vegetarian diet (and your body may benefit from detoxing! ).

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If you’re already vegan, you might need to alter the food that you consume to ensure that they’re rich in nutrients and you should examine the portion sizes to help you lose weight. I’ll say this since the majority of the foods that are part of a vegan diet are not processed, they are not calorie-rich but full of nutritional value, which makes it much easier to shed weight than eating sugary protein bars or processed food items.

What Is A Vegan Diet?

A vegan diet contains protein sources that are plant-based, and healthy fat that are non-processed plant foods like nuts, vegetables, fruits, and whole grains.

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Vegans should avoid dairy products, such as cheese and milk and eggs, animals of all kinds like meat or other products made from animals.

Can A Vegan Diet Cause Weight Gain?

Like any diet, if your vegan diet is stuffed with fats and packed with sugars and carbohydrates and you are overweight, you could gain weight. For example, I LOVE sweet potatoes. If I’m unintentionally, I could devour a whole platter of them after they’ve been cooked. If I did I’d likely gain weight rather than lose it.

going vegan for 2 weeks weight loss

Self-control is at play. Take note of the size of your portions and the food you choose to eat. Additionally, everybody is unique. There could be food sensitivities that you’re not aware of. If you’re adhering to an organic, vegan diet and exercise routine and still gain weight, food sensitivities could be something you’ll consider investigating.

What to Do if you are not losing weight on a vegan diet?

There are a variety of reasons you aren’t losing weight while on a vegan diet. One of them could be because of your choices in food. When people hear “vegan,” they think “healthy”, but remember that the fact that it’s vegan doesn’t mean it is going to help in losing weight.

There are processed vegan products available! Some of them are laced with hidden sugars as well as unhealthy fats. Be sure to stick with whole food items and examine the food labels.

Another possibility is you’re taking in too much food. This could sound insane. It’s a good idea to eat less and shed some weight, isn’t it? Although that could be the case however, your body requires certain elements in a healthy diet.

If you don’t get enough nutrients to eat, it will impact your thyroid and metabolism and lead to weight gain. I prefer to create a daily calorie limit and keep a food diary to make sure I adhere to the goal. This is an excellent way to keep your self accountable.

The most frequent reason people aren’t losing weight when they follow the vegan diet is the issue of portion control. Many people believe that since they’re eating better and eating less, they will take in more. This can lead to weight increase. Continue reading to learn about strategies to manage portions.

Tips to start vegan diet for weight loss

30-day vegan weight loss meal plan


    To cut a long tale short, eating more calories that you burn results in weight loss. In order to achieve this, you must take note of how many calories you consume every day. One method to reduce the amount of calories you consume is to limit your consumption of fat-rich oils, nuts, as well as other foods that can contain a lot of calories.


    I’m sure I’ve made this point many times however that’s just how important it is! Even if a food item is vegan does not mean you have to take too much of it. Take the time to measure your portions for every meal and snack in portions that are healthy. Set a daily target for fat, calories and so on. Be sure you adhere to it.


    Making a vegan meal preparation program can make an enormous difference! Making sure your meals are ready for your week or for the next day can help you control your portions. It also simplifies your life during the week!

    If you’ve got everything prepared in a portion, you’ll be less likely to drift off your diet and consume something that won’t help in your goal of losing weight. As well as preparing make sure you keep your food diary every day to keep you accountable.


    Even if it is vegan, it could still be processed and contain hidden sugars and fats which make it difficult to shed weight. Be sure to be reviewing the list of ingredients of all the food items you purchase. Be sure to stick to whole, low-calorie food items in the most amount you can.


    Integrating protein in the vegetarian diet isn’t easy but it’s an important component which will keep you fuller and prevent you from eating too much or snacking later. It is important to ensure that you get sufficient protein in your daily diet.

Healthy Vegan Foods For Weight Loss

These are my top foods to have in your pantry for weight loss in a vegan-friendly diet. They’re nutritious and low in calories and will keep you full. There is also an extensive list of grocery-store-bought snacks made of plant-based which are perfect for those in the move!

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Zucchini noodles (or in my case, as I prefer to refer to them Zoodles)
They will allow you to fill your pasta cravings by providing you with a healthy alternative to filling your plate without calories. They are also delicious without sauce!

  1. Berries

    They’re great to have in your pantry when you need an indulgence. They’re low in calories , and are high in nutrients.

  2. Apples

    A great source of fiber and a delicious snack Apples are packed with nutrients and vitamins, and will make you feel fuller for longer.

  3. Cauliflower

    I love the variety of cauliflower’s versatility. You can consume it raw, steam it or even mashing it. The low calorie quantity makes it an ideal food to lose weight on the vegan diet.

  4. Black Beans

    I keep dried as well as canned black beans in my pantry. They’re easy to incorporate into soups, salads, tacos and chilis. They are low in calories and abundant in protein.

  5. Oats

    Fiber-rich, low in calories and extremely nutritious, oatmeal makes an excellent breakfast that keeps you feeling full and satisfied all the way to lunch!

  6. Hemp Seeds

    Hemp seeds are an essential ingredient on my shelves. They’re packed with proteins and fibre, as well as numerous other health benefits. The hemp seed is fantastic in a smoothie made of fruit!

  7. Hummus

    Hummus is among my top food items (and something I’m sure to need to control portion sizes!). It’s a filling snack which is packed with nutrients and protein, and can ensure that you are full.

What To DO When You’re Not Losing Weight On A Vegan Diet

If you follow the above tips it is more than likely to shed some weight from your vegan diet. If not, take a look at the foods you’re eating.

Are they rich in calories and fat? Have they been processed? Think about portion control. Do you consume excessive amounts of these foods? Are you eating enough food each day? Be aware of the amount of exercise you do every day.

You are burning off more energy than taking in?

If you’ve gone through all this but don’t see any weight loss it could be because of issues with your thyroid, or an issue with food sensitivities. This is something you’ll want to discuss with your doctor.

Benefits Of Following A Vegan Diet

In addition, you will have a greater chance to shed weight when you follow an all-plant diet, but you’ll likely see other health advantages.

  • Reduce the risk for developing Type 2 Diabetes
  • Lower risk of heart disease
  • Lower cholesterol
  • Enhance the intake of nutrients
  • Reduce nutritional deficiencies

If you’ve struggled to shed some weight, when you’re on a diet that’s vegan, Follow these tips!


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