Cutting Body Fat On A Vegan Diet: What To Know

A vegan diet can be an effective way to lose fat and get in shape. While it may be a strange concept to some, it has become increasingly popular, with 1.62 million vegans in the US, 75% of whom are female. A vegan diet is free from all animal products, including meat, dairy, fish, eggs, and honey. Despite the elimination of these foods, a vegan diet is extremely abundant, particularly given the innovation of plant-based products within the past decade. A well-planned vegan diet can help you lose weight healthily, without hardcore caloric restrictions, malnutrition, or bonking in the middle of the afternoon.

Focus on nutrient-dense, low-calorie foods

Nutrient-dense, low-calorie foods are an important part of a vegan diet, especially when it comes to cutting. These foods can help you feel full and satisfied while keeping your calorie intake in check. Here are some tips and examples to incorporate these foods into your diet:

Legumes and Beans

Legumes, such as beans, lentils, and chickpeas, are excellent sources of plant-based protein and are lower in calories. They are high in fibre and packed with nutrients like iron, folate, magnesium, and potassium. For example, a cup of cooked black beans provides 227 calories, 15 grams of protein, and 15 grams of fibre. Legumes are versatile and can be added to salads, soups, vegan burgers, or even blended into dips and spreads.

Whole Grains

Whole grains like oats, quinoa, and brown rice are not only a good source of complex carbohydrates but also provide protein and fibre. Quinoa, in particular, is a complete protein source, containing all nine essential amino acids. It has a high calorie-to-protein ratio, with one cup of cooked quinoa offering 222 calories and 8 grams of protein. Whole grains also provide other essential nutrients like magnesium, phosphorus, and manganese.

Fruits and Vegetables

Fruits and vegetables are naturally low in calories and rich in nutrients like vitamins, minerals, and antioxidants. Some fruits, such as oranges, apples, and grapes, are high on the satiety index, making them filling options. Vegetables like leafy greens, alfalfa sprouts, spinach, and asparagus are low in calories and provide a good amount of protein and fibre. These foods can be eaten in large quantities without significantly increasing your calorie intake.

Seeds and Nuts

While seeds and nuts are higher in calories due to their oil content, they are nutrient-dense and provide healthy fats, fibre, and protein. For example, walnuts offer 185 calories and 4 grams of protein per 1-ounce serving. Additionally, they are good sources of vitamins and minerals, including vitamin E, B6, niacin, folate, iron, magnesium, and zinc. Just be mindful of portion sizes when including seeds and nuts in your diet.

Soy Products

Soybeans and soy-based products like tofu and soy milk are nutrient-dense and provide protein, fibre, iron, magnesium, potassium, and zinc. They can be excellent alternatives to meat and dairy products. Soy products are versatile and can be incorporated into various dishes or used as a base for high-protein smoothies.

Remember, when cutting on a vegan diet, it's important to focus on whole, minimally processed foods and limit refined sugars. By incorporating these nutrient-dense, low-calorie foods into your meals, you can ensure you're getting adequate nutrition while supporting your fitness goals.

Ensure adequate protein intake

Ensuring adequate protein intake is essential for several reasons. Protein is low in calories but keeps you feeling full for longer, making it easier to maintain a calorie deficit. It also helps to maintain muscle mass, enhance physical fitness, and reduce the risk of long-term illness.

Nutritionists recommend a protein intake of around 30% of total calorie intake, which can lead to reductions in fat mass. While meat and dairy are the best sources of protein, they are not suitable for vegans. However, there are still plenty of plant-based protein sources to choose from. Tofu, seitan, and legumes such as beans and peas are all high in protein. Seaweed, algae, and quinoa provide all the essential amino acids and are considered 'complete proteins'.

Vegan-friendly protein powders made from hemp and pea are another simple way to increase protein intake. Seeds such as chia and flaxseed provide protein and omega-3 fatty acids, which help maintain healthy steroid hormone levels. With careful planning and the right food choices, it is entirely possible to ensure adequate protein intake on a vegan diet.

In addition to protein, it is important to consume a variety of other nutrients to support overall health. A well-rounded vegan diet includes fruits, vegetables, nuts, seeds, legumes, fermented plant foods, plant-based milk and yogurt, and meat substitutes such as tofu, bean curd, and seitan. It is also important to stay hydrated, as fruits and vegetables are good sources of hydration.

Limit processed and high-sugar foods

While a vegan diet can be very nutritious, it is important to remember that not all plant-based foods are healthy. Vegan junk food, for example, is still junk food. It is usually loaded with added sugars and fats and contain almost no vitamins, minerals, and beneficial plant compounds.

Therefore, it is important to limit highly processed and high-sugar foods, and instead, choose foods that can be consumed in their original form whenever possible.

Vegan sweeteners, such as molasses, agave syrup, date syrup, and maple syrup, are still added sugars. Eating too much of them may increase your risk of developing medical issues such as heart disease and obesity.

Mock meats and cheeses are highly processed and contain lots of additives. They also provide far fewer vitamins and minerals than whole, protein-rich plant foods like beans, lentils, peas, nuts, and seeds.

Some dairy-free milk alternatives are sweetened and contain a good amount of added sugar. Opt for the unsweetened versions instead.

Vegan protein bars usually contain high amounts of refined sugar and an isolated form of protein, which lacks the nutrients you'd find in the plant it was extracted from.

It is best to consult your doctor before taking a supplement. They can do a blood test to see if you're deficient in any nutrient. If you don't have a deficiency, supplements aren't helpful and, in some cases, could be harmful.

Prioritise diet over exercise

A vegan cutting diet can be an effective way to lose fat and improve your health. However, it's important to prioritise diet over exercise for the best results. Here's why:

Calorie Deficit

Creating a calorie deficit is critical for effective fat loss, and it's much easier to avoid consuming 500 extra calories than it is to burn them off through exercise. While exercise is important, focusing on diet first ensures you don't ruin your calorie deficit. Successful fat loss is primarily achieved through a well-structured diet, with exercise playing a supporting role.

Food Choices

A vegan diet naturally lends itself to healthier food choices. Plant-based diets tend to be lower in high-calorie, high-fat, and high-sugar foods, which are easily overconsumed and hinder weight loss. Vegan diets emphasise whole, nutrient-rich foods like fruits, vegetables, legumes, nuts, and seeds, which provide essential vitamins, minerals, and fibre. This high-fibre content keeps you feeling fuller for longer, making it easier to maintain your calorie deficit.

Protein Intake

Protein is crucial for maintaining muscle mass and enhancing physical strength and endurance. While meat and dairy are rich sources of protein, vegans can also meet their protein needs. Tofu, seitan, seaweed, algae, quinoa, legumes, and vegan-friendly protein powders provide ample amounts of protein and amino acids. Ensuring sufficient protein intake helps preserve muscle while losing fat, contributing to a leaner physique.

Long-Term Sustainability

Prioritising diet over exercise is also more sustainable in the long run. Extreme exercise routines can be difficult to maintain over time, and they may not be feasible for everyone. By focusing on diet, you can make gradual, consistent changes that become habitual and easier to stick with. This approach helps you develop a healthier relationship with food and improves your overall wellness.

Overall Wellness

A well-planned vegan diet not only aids in weight loss but also promotes overall wellness. It can lower your risk of long-term illnesses and improve your energy levels and mental clarity. By nourishing your body with nutrient-dense foods, you'll feel more energised and motivated to incorporate exercise into your routine, further enhancing your results.

In summary, prioritising diet over exercise on a vegan cutting diet is a more effective and sustainable approach to fat loss. It emphasises the importance of whole foods, nutrient density, and protein intake, while also promoting overall health and wellness. By focusing on your diet, you set yourself up for success in achieving a leaner, stronger physique.

Keep a well-stocked kitchen

Keeping a well-stocked kitchen is essential for staying on track with your vegan diet and making delicious, nutritious meals. Here are some tips to ensure your kitchen is always ready for vegan cooking:

Firstly, stock up on a variety of plant-based proteins. Tofu, seitan, tempeh, and meat substitutes are great to have on hand. These can be versatile ingredients in many dishes, offering protein-rich amino acids. Keep some plant-based milk in your fridge, such as soy, almond, or oat milk, for your coffee or tea, and don't forget to include some vegan yogurt as well.

Next, focus on fruits and vegetables. Frozen, fresh, or canned, it's good to have a variety. Go for colourful options to ensure you get a range of vitamins and minerals. Keep your kitchen filled with leafy greens like spinach and kale, berries, and fruits with a longer shelf life, such as apples, bananas, and oranges.

Legumes are an excellent source of protein and very versatile. Have a variety of beans, peas, and lentils in your pantry. Chickpeas, for example, can be roasted for a snack or used in hummus, while kidney beans are great in chilli and salads.

Nuts and seeds are another great addition to your vegan pantry. They offer healthy fats, protein, and crunch to your meals. Try keeping almonds, walnuts, pumpkin seeds, and chia seeds on hand. You can also find nut and seed butters, like peanut butter and tahini, which are great for spreading on toast or adding to smoothies.

Finally, don't forget the spices and condiments. Herbs and spices add flavour to your meals, while things like mustard, vinegar, and plant-based mayonnaise can be used to make dressings and sauces.

A well-stocked vegan kitchen will ensure you always have the ingredients to create tasty, satisfying meals that support your diet and health goals.

Frequently asked questions