Vegan Diet Calories: What's The Count?

A vegan diet is associated with a decreased risk of diabetes, heart disease and certain types of cancer. It is also a good way to lose weight healthily and sustainably. Vegan diets are typically high in fibre and low in calories, which means you feel full for longer. However, it is important to ensure you are still getting all the vitamins and minerals you need, as cutting out certain food groups can lead to deficiencies. For example, vitamin B-12 is only found naturally in animal products, so vegans may need to take supplements.

Characteristics of a Calorie-Controlled Vegan Diet

Calorie deficit or surplus

Whether you want to lose weight or gain weight, a vegan diet can help you achieve your goal. The key is to eat a balanced diet that puts you in a calorie deficit or surplus.

Calorie Deficit

If you want to lose weight, you need to create a calorie deficit, which means burning more calories than you consume. A vegan diet can help with this because plant-based foods tend to be less calorically dense than animal-based foods. For example, meat and dairy are high in fat and calories, whereas plant-based foods tend to be higher in fibre and lower in calories, which can help you feel fuller for longer.

To achieve a calorie deficit, focus on eating whole foods such as fruits, vegetables, legumes, and whole grains, which are filling and provide essential nutrients like protein and fibre. Limit processed snack foods, refined carbs like white bread and pasta, and meat substitutes, as these are often high in additives, sodium, saturated fat, and calories, and won't make you feel as full.

Calorie Surplus

If you want to gain weight, you need to consume more calories than you burn. While this may seem challenging on a vegan diet, it is possible. In addition to eating more calories, focus on strength training to build muscle.

To achieve a calorie surplus, you can include more healthy fats in your diet, such as fatty fish like salmon, nuts and nut butters, and seeds. You can also include more plant-based proteins, such as beans, legumes, and whole grains. Just be mindful of how much you're eating, as it's still possible to gain weight from healthy foods if you're consuming too many calories.

Tips for Success

Whether you're aiming for a calorie deficit or surplus, there are a few things to keep in mind:

• Work with a health coach or nutritionist to ensure you're getting the right balance of nutrients and creating a sustainable plan.
• Focus on nutrient-dense foods that will fill you up and provide your body with the fuel it needs.
• Be mindful of portion sizes and track your calorie intake to ensure you're meeting your goals.
• Stay consistent and be patient – weight loss or gain takes time and commitment.

Remember, it's important to consult with a healthcare professional before making any significant changes to your diet or exercise routine.

Nutrient-dense foods

A vegan diet is associated with a decreased risk of diabetes, heart disease, and certain types of cancer. It can also help with weight loss. The key to a healthy vegan diet is to focus on nutrient-dense foods. Here are some examples of nutrient-dense foods that can be included in a vegan diet:

Legumes

Legumes, such as beans, lentils, and peas, are great alternatives to animal-derived foods. They contain 10–20 grams of protein per cooked cup and are excellent sources of fiber, slowly digested carbs, iron, folate, calcium, potassium, zinc, and antioxidants. Legumes can also help regulate blood sugar and blood pressure and promote the growth of beneficial gut bacteria.

Nuts, Nut Butters, and Seeds

Nuts and seeds are great additions to a vegan diet as they are good sources of protein, iron, fiber, magnesium, zinc, selenium, vitamin E, and antioxidants. They are also very versatile and can be eaten on their own or used in recipes such as sauces, desserts, and vegan cheeses.

Hemp, Flax, and Chia Seeds

These seeds contain larger amounts of protein than most other seeds. Hemp seeds, for example, contain 9 grams of complete, easily digestible protein per ounce. They may also help reduce symptoms of premenstrual syndrome and menopause and improve certain skin conditions. Chia seeds and flaxseeds are high in alpha-linolenic acid, an essential omega-3 fatty acid that can be partially converted into eicosapentaenoic acid and docosahexaenoic acid, which are important for the development and maintenance of the nervous system.

Tofu and Other Minimally Processed Meat Substitutes

Tofu and tempeh are made from soybeans and are good sources of protein, iron, and calcium. They are versatile and can be used as replacements for meat, eggs, and fish in various dishes. Fermented soybeans, such as tempeh, may also contain small amounts of vitamin B12, which is usually found in animal products.

Calcium-Fortified Plant Milks and Yogurts

Vegans tend to consume smaller amounts of calcium than non-vegans, which can negatively affect bone health. Including calcium-fortified plant milks and yogurts in the diet can help ensure adequate calcium intake. Soy and hemp options are higher in protein compared to coconut, almond, rice, and oat milks.

Nutritional Yeast

Fortified nutritional yeast is a good source of protein and vitamin B12, which is mostly found in animal products. It can be added to various dishes to boost the nutritional profile of a vegan meal.

Whole Grains, Cereals, and Pseudocereals

Whole grains, cereals, and pseudocereals are good sources of complex carbs, fiber, iron, and B vitamins. Some options that are particularly high in protein include spelt, teff, amaranth, and quinoa.

Fruits and Vegetables

Fruits and vegetables are rich in vitamins and minerals and can be used as alternatives to animal-derived foods. Leafy greens, such as bok choy, spinach, kale, watercress, and mustard greens, are especially nutrient-dense and should be included in a vegan diet.

Weight loss

A vegan diet is associated with a decreased risk of diabetes, heart disease, and certain types of cancers. It may also help with weight loss, thanks to fiber-rich foods that help you feel full and satisfied throughout the day.

Calorie Counting

Calorie counting can lead to short-term weight loss, but it can harm your ability to lose weight and maintain a healthy weight in the long term. This is because the calorie deficit weight-loss strategy is not sustainable. As soon as you start eating an appropriate amount of food, you will gain back the weight you lost.

Holistic Approach

A holistic approach to losing weight on a vegan diet means looking at your overall health, daily habits, and identifying ways to integrate weight loss into your daily life without friction. This approach takes into account your overall well-being and is, therefore, the best approach.

Reductionist Approach

The reductionist approach to losing weight is about concentrating on specific areas of eating to lose weight. For example, counting calories or ketogenic diets. While this approach does lead to fast initial weight loss, it is not sustainable in the long term.

Tips for Losing Weight on a Vegan Diet

• Focus on whole foods: Prioritize whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These nutrient-dense options are rich in fiber, vitamins, and minerals and can support weight loss and overall health.
• Optimize protein intake: Ensure adequate protein consumption by incorporating various plant-based protein sources such as legumes, tofu, tempeh, seitan, and plant-based protein powders. Protein aids in satiety, preserves lean muscle mass, and supports weight loss efforts.
• Understand the role of fats: Educate individuals about incorporating healthy fats into their diet in moderation, such as avocados, nuts, seeds, and plant-based oils. These fats provide satiety and contribute to overall satisfaction with meals.
• Balance macronutrients: Encourage a balanced distribution of complex carbohydrates, proteins, and healthy fats. This balance supports sustained energy levels, promotes fullness, and aids in weight management.
• Prioritize physical activity: Emphasize the importance of regular physical activity along with a vegan diet for weight management. Encourage individuals to engage in activities they enjoy, such as walking, cycling, dancing, or participating in fitness classes. Also, emphasize the importance of strength and resistance activities at least twice a week to help maintain lean muscle mass while losing weight.
• Create a calorie deficit: A safe and effective weight loss approach is to create a calorie deficit of approximately 500-1000 calories per day. This gradual calorie reduction can lead to sustainable weight loss of about 1-2 pounds per week.
• Avoid ultra-processed plant-based foods: Not all vegan products are healthy. Packaged foods, including cookies, chips, and meat substitutes, can be vegan but still ultra-processed. The key to weight loss is to eat mostly high-fiber, whole, or minimally processed, calorie-dense plant foods in moderation instead of just reducing calories.

High-fibre foods

A vegan diet is associated with a decreased risk of diabetes, heart disease, and certain types of cancer. It can also help with weight loss, thanks to fiber-rich foods, which help you feel full and satisfied throughout the day.

Fiber has a range of health benefits, including:

• Promoting weight loss
• Lowering blood sugar
• Fighting constipation
• Boosting heart health
• Feeding friendly gut bacteria

The Academy of Nutrition and Dietetics recommends consuming about 14 grams of fiber for every 1,000 calories consumed daily. The recommended daily intake is 25 grams for women and 38 grams for men. However, most Americans only consume about 15 grams of fiber per day.

Fruits

• Pears: 5.5 grams in a medium-sized, raw pear, or 3.1 grams per 100 grams
• Strawberries: 3 grams in 1 cup of fresh strawberries, or 2 grams per 100 grams
• Avocado: 10 grams in 1 cup of raw avocado, or 6.7 grams per 100 grams
• Apples: 4.4 grams in a medium-sized, raw apple, or 2.4 grams per 100 grams
• Raspberries: 8 grams in 1 cup of raw raspberries, or 6.5 grams per 100 grams
• Bananas: 3.1 grams in a medium-sized banana, or 2.6 grams per 100 grams

Vegetables

• Carrots: 3.6 grams in 1 cup of raw carrots, or 2.8 grams per 100 grams
• Beets: 3.8 grams per cup of raw beets, or 2 grams per 100 grams
• Broccoli: 2.4 grams per cup, or 2.6 grams per 100 grams
• Artichoke: 6.9 grams in 1 raw globe or French artichoke, or 5.4 grams per 100 grams
• Brussels sprouts: 3.3 grams per cup of raw Brussels sprouts, or 3.8 grams per 100 grams
• Collard greens: 4 grams per 100 grams

Legumes

• Lentils: 13.1 grams per cup of cooked lentils, or 10.7 grams per 100 grams
• Kidney beans: 12.2 grams per cup of cooked beans, or 7.4 grams per 100 grams
• Split peas: 16.3 grams per cup of cooked split peas, or 8.3 grams per 100 grams
• Chickpeas: 12.5 grams per cup of cooked chickpeas, or 7 grams per 100 grams
• Black beans: 9 grams per 100 grams

Nuts and Seeds

• Chia seeds: 9.75 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams
• Flaxseeds: 27 grams per 100 grams
• Almonds: 4 grams per 3 tablespoons, or 13.3 grams per 100 grams
• Pistachio nuts: 10 grams per 100 grams
• Hazelnuts: 9 grams per 100 grams

Grains

• Oats: 16.5 grams per cup of raw oats, or 10.1 grams per 100 grams
• Quinoa: 5.2 grams per cup of cooked quinoa, or 2.8 grams per 100 grams
• Popcorn: 1.15 grams per cup of air-popped popcorn, or 14.5 grams per 100 grams
• Whole wheat pasta: 4 grams per 100 grams

In addition to these high-fiber foods, a vegan diet typically includes fresh fruits and vegetables, beans and legumes, plant-based milks, and meat alternatives.

Calorie intake

When it comes to a vegan diet, it is important to remember that plant-based foods can also be calorie-dense. For example, nuts, oils, and plant-based alternatives to dairy products can be high in calories. While a vegan diet may naturally lead to a reduction in high-calorie foods, it is still possible to overeat and consume more calories than needed. Therefore, it is important to be mindful of portion sizes and the calorie content of the foods being consumed.

A vegan diet typically includes a variety of fruits, vegetables, legumes, whole grains, nuts, and seeds. These foods can be filling and provide essential nutrients while being lower in calories than animal-based products. For example, a cup of cooked broccoli has only 55 calories, while a 3-ounce serving of cooked chicken breast has 162 calories. By choosing calorie-conscious options, individuals can ensure they are getting the proper nutrient intake while maintaining a calorie deficit.

However, it is important to note that simply being vegan does not guarantee weight loss. Vegan diets can vary significantly in their calorie content, depending on the types of foods consumed. Processed vegan foods, for example, can be high in added sugars, fats, and calories. Therefore, it is crucial to focus on whole, plant-based foods that are nutrient-dense and low in calories.

Additionally, individuals should be mindful of their protein intake on a vegan diet. While it is possible to get sufficient protein from plant-based sources, it may require more planning and attention to ensure that protein needs are met. High-protein vegan foods include tofu, tempeh, beans, and nuts. By incorporating these foods into meals and snacks, individuals can ensure they are getting enough protein while managing their calorie intake.

In conclusion, calorie intake is an important consideration for anyone following a vegan diet. By choosing whole, plant-based foods, being mindful of portion sizes, and focusing on nutrient-dense options, individuals can ensure they are getting the proper calorie intake to support their health and weight loss goals.

Frequently asked questions