Vegan Dieting: Thin, Healthy, Happy

A vegan diet can be an effective way to lose weight, but it is not a guarantee. While a vegan diet can help reduce calories, saturated fat, and increase fibre, it is still possible to gain weight on a vegan diet if the diet is not implemented in a healthy way. Processed foods, such as chips, cookies, cakes, and vegan cheese are still available and can hinder weight loss. To lose weight on a vegan diet, it is recommended to focus on whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, and to avoid processed vegan alternatives, oils, and refined sugar. Additionally, portion control, meal planning, and regular exercise are important components of a weight loss journey on a vegan diet.

Focus on whole foods

Focusing on whole foods is an important aspect of a vegan diet, especially if you want to lose weight. Whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds should be prioritised. These foods are nutrient-dense, rich in fibre, vitamins, and minerals, and can support weight loss and overall health.

When eating whole foods, it is important to pay attention to portion sizes. Even though these foods are healthy, overeating can hinder weight loss goals. Practising mindful eating and paying attention to hunger and fullness cues is essential. For example, while peanut butter is healthy, eating it directly from the jar will likely hinder your weight loss. Similarly, while avocados are a great source of healthy fats, they are calorie-dense, so it is advisable to eat only half an avocado at a time if you are trying to lose weight.

Preparing your meals for the week can help you stay on track with your whole food plant-based diet. Planning your meals and prepping them in advance will make it easier to stick to a healthy vegan diet. Choose recipes with similar ingredients to reduce food waste and save money on groceries.

It is also important to remember that not all vegan foods are created equal. Just because a product is labelled "vegan" does not mean it is healthy. Many processed vegan alternatives, such as vegan butter, cheese, and burgers, are delicious but can hinder weight loss due to their high-calorie content. It is best to treat yourself to these foods occasionally and focus on eating whole, unprocessed foods most of the time.

In addition to whole foods, it is important to stay hydrated by drinking enough water. While pure fruit juice can be healthy in certain quantities, it is best to avoid wasting your calories on drinks when trying to lose weight. Smoothies, while nutritious, should be consumed as a snack rather than a drink, as they can contain a lot of calories.

By focusing on whole foods, practising portion control, and staying hydrated, you can support your weight loss goals on a vegan diet while also improving your overall health.

Avoid ultra-processed foods

Vegan diets are associated with numerous health benefits, including lower rates of obesity and improved overall health. However, not all vegan foods are equally nutritious, and some vegan convenience foods are classified as ultra-processed.

Ultra-processed foods are industrially made and typically contain more than five ingredients, including additives and preservatives to extend their shelf life and enhance their taste and texture. These additives may include emulsifiers, texturisers, colours, salt, sugar, and fat. While vegan ultra-processed foods may be convenient and tasty, they are often high in saturated fats, sodium, and sugar, which can increase the risk of chronic illnesses such as heart disease and type 2 diabetes. Additionally, they tend to be highly caloric and low in essential nutrients, which can disrupt gut health and lead to nutrient deficiencies.

To avoid ultra-processed foods on a vegan diet, it is important to be mindful of the nutrient content and ingredients of convenience foods. Reema Patel, a registered dietitian, recommends examining the ingredients list; if it is lengthy and contains unfamiliar components, the product is likely highly processed. Instead, opt for whole foods that are plant-based, such as fruits, vegetables, grains, pulses, unprocessed soy, nuts, and seeds. These foods are rich in fibre and essential nutrients, promoting a healthy gut microbiome and reducing the risk of chronic diseases.

Cooking meals or sauces in large batches and freezing them can make it easier to avoid ultra-processed foods, even on busy days. Additionally, lentils, beans, and pulses can bulk up meals without relying on fake meats. Herbs and spices are also excellent for adding flavour without the need for additives.

In summary, while vegan ultra-processed foods may be tempting, they are best consumed in moderation or avoided altogether. By focusing on whole, plant-based foods, you can improve your overall health and well-being while still enjoying the benefits of a vegan diet.

Understand the role of fats

Fat is an essential part of a healthy diet. It is one of the three macronutrients that make up the bulk of our food and energy intake, alongside protein and carbohydrates. Fats, also known as lipids, are made up of three fatty acid molecules joined with a glycerol molecule, known as a triglyceride.

Fat contains more than double the energy per gram (9kcal) than protein or carbohydrates (4kcal). This makes fats a good source of energy in our diet.

The Benefits of Fat

Fat supports the absorption of other nutrients in our food, including vitamins A, D, E, and K, known as fat-soluble vitamins. Adding some fat to your meal, such as a drizzle of olive oil or a sprinkling of seeds, will help you get more nutrition from your meal.

Fat is also required for skin health, as it forms part of the skin's structure and creates a natural oil barrier to maintain skin hydration.

Certain types of fat are vital for brain health. The dry weight of our brain is about 60% fat.

Fat is also required for the healthy flow of blood around our bodies. Eating the right types of fat is key to regulating the levels of both healthy and unhealthy types of cholesterol in our blood.

Fat adds flavour and texture to our foods, giving them mouthfeel and helping us feel satisfied after meals.

Types of Fat

There are two main types of fat: saturated fat and unsaturated fat. Unsaturated fat is the type we should aim to have predominantly in our diet, as it has been shown to have a positive effect on health, especially in protecting against heart disease.

Most plant sources of fat, such as avocados, nuts, seeds, and plant oils, are classed as unsaturated fats. They do still contain some saturated fats, but the proportion of unsaturated fat is higher.

Unsaturated fats can be further divided into monounsaturated and polyunsaturated fats, based on their molecular structure. Monounsaturated fats are found in olives, olive oils, peanuts, peanut butter, avocados, almonds, and cashews. Polyunsaturated fats are found in sunflower oil, walnuts, and flaxseeds.

Saturated fat comes predominantly from animal sources, such as meat, milk, cheese, and eggs, as well as more processed food items. Coconut oil, cacao butter, and palm oil are some plant-based sources of saturated fat.

The recommended intake for dietary fat is around 30-35% of our daily macronutrients. While saturated fat should make up no more than 10% of your daily caloric intake, you should aim for at least 10-15% of your food intake to come from unsaturated fat sources.

Healthy Vegan Sources of Fat

• Avocados: High in monounsaturated fats, which help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. They are also a good source of potassium, folate, and fibre.
• Nuts and seeds: Nutrient-dense foods that are high in healthy fats, protein, and fibre. Walnuts are a great source of omega-3 fatty acids, and chia seeds contain high levels of calcium, potassium, and magnesium.
• Nut butter: Natural nut butter is an excellent source of added fats, especially if it doesn't contain added sugars.
• Olive oil and coconut oil: Both are high-calorie, healthy fats that can be used in moderation to increase your unsaturated fat intake. They have antioxidant and anti-inflammatory effects on the body.
• Cacao: Cacao nibs or dark chocolate squares are tasty ways to increase healthy fat consumption. Cacao is high in monounsaturated fat and antioxidants.
• Soy: Soy is high in omega-3 fatty acids and a great source of calcium and B vitamins. Tofu and soy milk offer the same benefits as soybeans.
• Coconut: Coconut products are full of nutrition and leave you feeling satiated, which aids in weight loss.

Balance macronutrients

Balancing macronutrients is an important aspect of a vegan diet, as it helps support sustained energy levels, promotes a feeling of fullness, and aids in weight management. Here are some tips to balance your macronutrient intake:

• Complex Carbohydrates: Carbohydrates are a crucial source of energy for the body. As a vegan, you can obtain complex carbohydrates from whole grains, such as brown rice, quinoa, and oats, as well as starchy vegetables like sweet potatoes and winter squash. These foods provide your body with a steady release of energy and help you feel satiated for longer periods.
• Proteins: Proteins are essential for maintaining and building muscle mass, and they also play a vital role in keeping you full and satisfied after meals. Legumes (such as beans, lentils, and chickpeas), tofu, tempeh, and seitan are excellent plant-based protein sources. Remember to include a variety of protein sources in your diet to ensure you're getting all the essential amino acids.
• Healthy Fats: While fats are often vilified, including healthy fats in your diet is crucial for overall health and can aid in weight management. Avocados, nuts, seeds, and plant-based oils are excellent sources of healthy fats. These foods provide essential fatty acids and help promote satiety, making it easier to stick to your calorie goals.
• Amino Acids: Vegans are particularly at risk of not consuming enough of three essential amino acids: lysine, methionine, and tryptophan. Lysine sources include avocados, wheat germ, and legumes. For methionine, opt for wheat, wheat germ, millet, barley, brown rice, corn, and quinoa. Tryptophan can be found in seeds, nuts, legumes, and grains.
• Consider Supplementation: Plant foods do not contain creatine, carnitine, and taurine, three conditionally essential molecules derived from amino acids. While the body can produce these molecules, their production may be impaired during periods of increased physiological stress, such as pregnancy, intense physical exertion, or chronic medical conditions. In these cases, consider taking supplements to ensure you're meeting your body's needs.

Remember, balancing macronutrients is just one aspect of a healthy vegan diet. Combining it with other healthy habits, such as portion control, meal planning, and regular physical activity, will help you achieve your weight management goals and improve your overall health.

Prioritize physical activity

Adopting a vegan diet is a great first step towards weight loss and improving your overall health. However, to maximize the benefits and achieve your desired weight, it's crucial to prioritize physical activity. Regular exercise, in conjunction with a vegan diet, can help you effectively manage your weight and maintain a healthy lifestyle.

Find Activities You Enjoy

The key to sticking with an exercise routine is to find activities that you genuinely enjoy. Whether it's walking, cycling, dancing, or participating in fitness classes, choose something that aligns with your interests and makes you look forward to moving your body. This will help you stay motivated and consistent.

Strength and Resistance Activities

It is recommended to include strength and resistance activities in your routine at least twice a week. These types of exercises are crucial for maintaining and building lean muscle mass while losing weight. Building muscle helps increase your metabolic rate, which means you'll burn more calories throughout the day, even at rest.

Start Slow and Be Consistent

If you're new to exercise or have a busy schedule, start with a manageable amount of activity and gradually increase the intensity and duration. Even a short walk each day is a great starting point and is better than nothing. Consistency is more important than intensity, especially when beginning your fitness journey.

Opt for Variety

Try to incorporate a variety of exercises that work on different aspects of fitness, such as strength, endurance, balance, and flexibility. This will not only prevent boredom but also ensure that you're challenging your body in different ways and improving your overall fitness level.

Join a Community

Consider joining a fitness community, whether it's a local gym, a sports team, or an online fitness group. Having a supportive community can help keep you accountable, motivated, and inspired to continue your fitness journey.

Make it a Habit

Integrate physical activity into your daily routine. Schedule your workouts just like any other important appointment and make them a non-negotiable part of your day. Soon, it will become a healthy habit that you won't want to break.

Remember, combining a vegan diet with regular physical activity will not only help you achieve your weight loss goals but also improve your overall health and well-being.

Frequently asked questions