Breaking Vegan Diet Plateaus: Strategies For Sustained Success

Weight loss plateaus are a common and frustrating part of the weight loss journey. Plateaus can occur for a variety of reasons, such as metabolic adaptation, changes in physical activity, stress, lack of sleep, or mindless eating. To overcome a weight loss plateau on a vegan diet, here are some strategies to consider:

- Reassess your caloric intake: Ensure you are eating enough but not too much. Focus on nutrient-dense, whole plant-based foods and practice portion control.

- Mix up your workouts: Incorporate variety into your exercise routine, including both cardio and strength training. Try cross-training, high-intensity interval training (HIIT), and functional fitness.

- Optimise nutrient timing: Consider intermittent fasting and balanced meals. Include nutrient-dense snacks like nuts, seeds, or fruit.

- Address the psychological aspect: Manage stress through relaxation techniques, counselling, or engaging in enjoyable activities. Improve sleep quality by establishing a regular sleep schedule and creating a sleep-conducive environment. Practice mindful eating by savoring your food and listening to your body's hunger and fullness cues.

- Increase protein intake: Prioritise protein-rich meals, as they boost weight loss by increasing metabolic rate and reducing appetite.

- Reduce carb intake: Consider cutting back on carbs, especially processed carbs, as they may hinder weight loss.

- Increase exercise frequency or intensity: Exercise has been shown to counteract the metabolic slowdown that occurs with weight loss. Try increasing the frequency or intensity of your workouts, or incorporate non-exercise activity thermogenesis (NEAT) such as standing up more often.

- Track your food intake: Use apps or websites to track your calorie and macronutrient intake, as it can provide concrete information and help modify your diet if needed.

Increase protein intake

Increasing your protein intake is a great way to break through a weight-loss plateau on a vegan diet. Here are some tips to help you boost your protein intake:

Know Your Protein Requirements

First, it's important to understand how much protein you need each day. The recommended daily amount of protein to prevent deficiency is 0.8 grams per kilogram of body weight. For example, if you weigh 190 pounds (86 kilograms), you should aim for 68.8 grams of protein per day. Keep in mind that this recommendation is for sedentary adults, and physically active individuals may need slightly more protein.

Include a Variety of Protein Sources

To meet your protein requirements, include a variety of protein-rich foods in your diet. Here are some options:

• Soybeans and Soy Products: Soybeans are one of the few complete vegan protein sources, containing all the essential amino acids. Tofu, tempeh, edamame, and soy milk are all derived from soybeans and provide high-quality protein. Tofu and tempeh offer about 17-20 grams of protein per 100 grams.
• Beans and Legumes: Lentils, chickpeas, kidney beans, black beans, and pinto beans are excellent sources of protein. For example, cooked chickpeas contain 14.5 grams of protein per cup, while cooked lentils provide 17.9 grams. Combining beans and legumes with grains like rice can create a complete protein source.
• Quinoa: Quinoa is a complete protein source, providing all the essential amino acids. It's also high in protein compared to other grains, with 8 grams of protein per cooked cup.
• Nuts and Seeds: Nuts and seeds are staple protein sources for vegans. They can be enjoyed as snacks or added to meals. A handful of nuts or a teaspoon of seeds added to each meal can boost your protein intake. Try sprinkling them on porridge, salads, or stir-fries, or adding them to your morning smoothie.
• Nutritional Yeast: Nutritional yeast is a deactivated yeast product that provides a complete protein source with all the essential amino acids. It has a savory, cheesy flavor and can be sprinkled on various dishes, enhancing both taste and protein content. It's also a good source of vitamin B12, which is often lacking in vegan diets.
• Vegan Protein Powder: Incorporating vegan protein powder into your diet is a convenient way to boost your protein intake, especially if you're short on time. You can add it to smoothies, oatmeal, baked goods, or non-dairy milk.

Start Your Day with Protein

Starting your day with a protein-rich meal can help you reach your daily protein target. Oatmeal is a great vegan breakfast option, as oats are high in protein and have a good balance of essential amino acids. You can add protein-rich toppings like nuts, seeds, or nut butter. Other high-protein breakfast options include tofu or tempeh scrambles and fruit smoothies with vegan protein powder.

Combine Plant Proteins

Most plant foods are considered incomplete proteins, lacking one or more essential amino acids. However, by combining certain plant proteins, you can create complete protein sources. For example, beans and rice complement each other, as beans lack the amino acid methionine, which rice provides, while rice lacks the amino acid lysine, which beans provide. Other complementary protein combinations include beans and corn, and grains and nuts or seeds.

Reduce carb intake

Reducing your carb intake is a popular strategy to break through a weight loss plateau. Here are some tips on how to do it effectively:

Understand the role of carbs

Carbohydrates are a primary source of energy for the body. When you eat carbs, they are broken down into glucose, which is either used immediately or stored in the body as glycogen for later use. If your body has an ample amount of glucose and glycogen, it may start burning fewer calories, leading to a weight loss plateau. Reducing your carb intake can help counteract this effect.

Choose the right carbs

Not all carbs are created equal. Opt for complex carbohydrates like whole grains, legumes, fruits, and starchy vegetables. These foods provide essential nutrients and fibre, which can help you feel full and satisfied on fewer calories. Examples include whole-grain muesli, sweet potatoes, berries, tomatoes, onions, cauliflower, eggplant, and broccoli.

Include protein and healthy fats

When reducing your carb intake, it's important to increase your consumption of protein and healthy fats. Protein boosts your metabolic rate more than carbs or fats, and it helps reduce appetite and make you feel full. Healthy fats like olive oil, avocado oil, and nut oils are also essential to ensure you get enough calories and stay satisfied.

Be mindful of portion sizes

Even when choosing healthy carbs, it's important to watch your portion sizes. A good rule of thumb is to fill half your plate with non-starchy vegetables, a quarter with protein, and the remaining quarter with healthy carbs. This will help ensure you're getting the right balance of nutrients and keeping your carb intake in check.

Consider a low-carb vegan meal plan

If you're unsure how to create balanced meals while reducing your carb intake, consider following a low-carb vegan meal plan created by a dietitian. This can help ensure you're getting the right amount of nutrients while staying within your carb limits.

Remember, reducing your carb intake is just one strategy to break through a weight loss plateau. It's important to combine it with other healthy habits like regular exercise, stress management, adequate sleep, and a balanced diet that includes a variety of nutritious foods.

Exercise more

Exercise is an important component of any weight loss journey, and increasing your physical activity can be a great way to overcome a plateau. Here are some tips to enhance your exercise routine and get past that stubborn weight loss plateau:

Increase the Frequency and Intensity of Your Workouts

If you've been exercising a few times a week, try adding an extra day or two to your routine. You can also increase the intensity of your workouts by incorporating high-intensity interval training (HIIT) or increasing the duration of your workouts. HIIT involves short bursts of intense activity followed by brief periods of rest or low-intensity activity, which can accelerate fat loss.

Combine Aerobic and Resistance Training

While aerobic training, such as walking, running, or cycling, is effective for weight loss, combining it with resistance training can further enhance your results. Resistance training, such as weightlifting or bodyweight exercises, helps build muscle mass, which boosts your metabolism and increases the number of calories you burn at rest.

Engage in Different Forms of Cardio

Variety is essential to keep your body guessing and prevent it from adapting to a specific routine. Incorporate different forms of cardio into your workouts, such as running, cycling, swimming, and dancing. This will not only keep your workouts interesting but also ensure your body continues to burn calories efficiently.

Incorporate Strength Training Exercises

In addition to cardio, strength training plays a crucial role in weight loss. Try various strength training exercises to target different muscle groups. For example, you can use weights, resistance bands, or your own body weight to perform exercises such as squats, lunges, push-ups, and pull-ups. Building muscle will not only help you burn more calories but also improve your overall strength and fitness level.

Practice Functional Fitness

Engage in functional fitness activities that mimic real-life movements, such as bodyweight exercises, yoga, or Pilates. These types of workouts improve overall strength, flexibility, and balance, which can enhance your performance in everyday activities and help prevent injuries.

Increase Your Non-Exercise Activity

In addition to structured workouts, increase your non-exercise activity throughout the day. This includes activities like standing up more often, using a standing desk, taking the stairs instead of the elevator, or even just fidgeting and changing posture. These activities, known as non-exercise activity thermogenesis (NEAT), can have a significant impact on your metabolic rate and calorie burning.

Remember, when increasing your exercise routine, it's important to listen to your body and not overdo it. Start slowly and gradually increase the intensity and duration of your workouts. Additionally, it's always a good idea to consult with a healthcare professional or fitness trainer to ensure you're on the right track and to avoid injuries.

Monitor your calorie intake

Calorie intake is a crucial aspect of weight loss, and monitoring it can help you break through a plateau. Here are some strategies to ensure you're on the right track:

• Reassess your caloric intake: Undereating can slow down your metabolism and hinder weight loss. Make sure you're consuming enough calories to support a healthy weight loss journey.
• Focus on nutrient-dense foods: Opt for whole, plant-based foods that provide essential nutrients without excessive calories. Include a variety of fruits, vegetables, legumes, and whole grains in your diet.
• Practice portion control: Even healthy vegan foods can contribute to weight gain if consumed in large quantities. Use smaller plates and utensils to help control your portions.
• Keep a food diary: Track your daily calorie intake using apps or websites. This helps you accurately monitor your calorie consumption and make adjustments as needed.
• Be mindful of processed carbs: While carbs are an essential energy source, processed carbohydrates can impact your weight loss progress. Opt for complex carbs and monitor your intake to ensure they don't hinder your progress.
• Incorporate healthy fats: Include healthy fats in your diet, such as those found in avocados, nuts, and seeds. These provide essential fatty acids and promote satiety, but consume them in moderation, as they are calorie-dense.
• Avoid excessive sugar: Sugar is often hidden in processed foods and can sabotage your weight loss efforts. Read labels carefully and choose unsweetened or naturally sweetened options.
• Drink plenty of water: Water promotes hydration and can also help curb cravings. It has zero calories and can make you feel fuller, reducing the urge to snack between meals.
• Be cautious with liquid calories: Beverages can contain hidden calories and sugars. Avoid sugary drinks, and be mindful of your intake of fruit juices, smoothies, and plant-based milk alternatives, as they can contribute to your overall calorie intake.
• Consider tracking your progress: Use a food diary or app to record not only your calorie intake but also your measurements, how your clothes fit, and any non-scale victories. This can help you identify patterns and adjust your diet or exercise routine accordingly.

Optimise your nutrient timing

Nutrient timing is a key factor in optimising your vegan diet. Here are some tips to ensure you're getting the right nutrients at the right time:

• Ensure you're getting enough protein. Protein-rich meals can boost weight loss and increase metabolic rate. Include protein at every meal, with a minimum of 30 grams per meal for women and 35 grams for men. Prioritise plant-based proteins such as tofu, seitan, beans, nuts and seeds.
• Focus on whole foods and limit processed vegan foods. Processed vegan foods often contain added sugars and chemicals, which can lead to unhealthy weight gain. Instead, opt for fresh, whole foods like leafy greens, avocados, nuts and seeds to ensure you're getting enough protein and fibre.
• Prioritise healthy plant fats. Include healthy plant fats in your diet, such as coconut, avocado, olives, nuts and seeds. These foods will help you feel satiated and reduce cravings for carbohydrates.
• Fortify your diet with B12 and vitamin D. Vitamin B12 and vitamin D are two key nutrients that can be lacking in a vegan diet. Include vitamin B12-fortified foods like nutritional yeast, breakfast cereals and plant-based milk. For vitamin D, aim to get regular sun exposure and include vitamin D-fortified foods or supplements.
• Soak and sprout your legumes and seeds. Legumes and seeds contain antinutrients, which can interfere with mineral absorption. By soaking and sprouting them, you reduce the antinutrients and increase the bioavailability of nutrients. Mung beans, organic alfalfa, green lentils and buckwheat sprouts are great options.
• Optimise your calcium intake. While dairy is a common source of calcium, vegans can get enough calcium from plant sources. Include calcium-fortified plant milk, calcium-set tofu, dark leafy greens (except spinach), sesame seeds, tahini and dried fruits like raisins and figs.
• Enhance iron absorption. Iron is another important nutrient, especially for vegans as plant-based iron is less bioavailable. Include iron-fortified foods like breakfast cereals, wholemeal bread and flour, dark leafy greens, and dried fruits. Combine iron-rich plant foods with vitamin C to enhance absorption.
• Consider supplementing wisely. While a well-planned vegan diet can provide all the necessary nutrients, some individuals may benefit from targeted supplementation. Look for whole-food supplements or natural sources like pasture-raised chicken eggs, bivalves (clams, mussels, oysters) and sea vegetables.

Frequently asked questions