Vegan Diet Weight Loss: Shedding 25 Pounds, The Healthy Way

Losing weight on a vegan diet is a popular topic, with many people turning to plant-based diets for health reasons. While a vegan diet is not a guarantee for weight loss, studies have shown that individuals who follow a vegan diet for approximately 18 weeks shed, on average, four pounds more than those who follow animal-based diets. A vegan diet is associated with a decreased risk of diabetes, heart disease and certain types of cancer.

The key to losing weight on a vegan diet is to focus on nutrient-dense foods that are low in calories. This includes fruits, vegetables, whole grains, beans, legumes, nuts and seeds. It is also important to limit processed foods, which can be high in calories and lead to weight gain. Exercise is also an important component of weight loss, and it is recommended to opt for physical activities that you enjoy and can stick to.

Load half your plate with non-starchy vegetables

Non-starchy vegetables should be a staple in your diet if you're looking to lose weight on a vegan diet. These vegetables are low in calories and carbohydrates, allowing you to eat a larger volume of food without consuming excess calories. This is especially important when you're trying to create a calorie deficit to lose weight.

Non-starchy vegetables are also nutrient-dense, packing in vitamins, minerals, fibre, and phytochemicals. They add texture, flavour, bulk, and rich colour to your meals. Some examples of non-starchy vegetables include:

• Artichokes and artichoke hearts
• Cabbage (green, bok choy, Chinese, red)
• Peppers (all green types)
• Lettuces and greens such as collard, kale, mustard, and turnip
• Beans (green, wax, Italian)
• Squash (cushaw, summer, crookneck, spaghetti, zucchini)

When preparing non-starchy vegetables, there are several cooking methods you can use. You can sauté them with a small amount of garlic and healthy oils like olive or canola oil. Roasting is another great option: simply place them on a baking sheet with salt, pepper, and a drizzle of oil, and add herbs like rosemary, thyme, oregano, or basil. You can also blanch your vegetables before adding them to a salad, which helps soften them and brightens their colour.

It's important to note that frozen, canned, or pre-chopped vegetables can be just as nutritious as fresh ones. When choosing canned or frozen options, look for those labelled "no salt added." If you do choose canned vegetables with sodium, remember to drain and rinse them to reduce the sodium content.

By loading half your plate with these delicious and nutritious non-starchy vegetables, you'll not only meet your nutritional needs but also stay on track with your weight loss goals.

Avoid liquid calories

A liquid diet can be challenging, but it is possible to get the nutrition you need while only consuming liquids. A liquid diet is often recommended for people who have trouble chewing or swallowing, or who are recovering from certain medical procedures.

• Choose low-calorie liquids: Opt for water, broth, vegetable juice, and skim milk. These liquids can be used as a base for blending other foods. For example, you can blend cooked grains such as rice with vegetable broth to create a nutritious liquid meal.
• Avoid high-calorie drinks: Stay away from whole milk, cream, gravies, fruit juices, and commercial nutritional supplements such as Ensure or Boost. These liquids are high in calories and can hinder weight loss.
• Beware of hidden calories: Some liquids, such as coffee and tea, may seem harmless, but adding milk, cream, or sugar can quickly increase the calorie count. Be mindful of what you are adding to your drinks and choose lower-calorie alternatives when possible.
• Limit alcohol consumption: Alcohol is a liquid, but it provides extra calories that can hinder weight loss. It can also irritate your digestive system and cause dehydration.
• Read labels carefully: When choosing liquids, be sure to read the nutrition labels to understand the calorie and nutrient content. Look for options that are low in calories and high in nutrients.
• Make your own liquids: Preparing your own liquids at home gives you more control over the ingredients and calorie content. For example, you can make your own vegetable juice by blending and straining cooked vegetables.
• Be mindful of portion sizes: Even if you are choosing low-calorie liquids, portion sizes matter. Drink smaller amounts of liquids and eat several smaller meals throughout the day to avoid overtaxing your system.

Remember, weight loss is not just about the liquids you consume but also your overall calorie intake and nutritional needs. It is important to speak with your doctor or a registered dietitian to ensure that you are getting the proper nutrition while promoting weight loss.

Eat lots of fibre-rich foods

Fibre-rich foods are an essential part of a healthy vegan diet, and they can also help you lose weight. Fibre is a type of carbohydrate that cannot be broken down and absorbed in the small intestine for energy. Instead, it moves through the digestive system and out of the body via stools.

Fibre helps bulk out stools and prevents constipation, but it also has a beneficial role in feeding and promoting the number and diversity of good gut bacteria in the large bowel. These microorganisms produce substances that reduce gut inflammation and help regulate blood sugar and hunger hormones. They can also improve your mood, reduce cholesterol and lower the risk of chronic disease.

The UK recommendation for fibre intake is 30g per day, but the average intake in the UK is just 18g. In populations where fibre intake is very high, diseases such as Alzheimer's, heart disease and diabetes are almost unheard of.

• Haricot beans
• Avocados
• Chia seeds
• Flaxseeds
• Dried goji berries
• Almonds
• Pistachio nuts
• Dried figs
• Hazelnuts
• Black beans
• Lentils
• Chickpeas
• Wheat biscuits
• Green peas
• Pears
• Collard greens
• Broccoli
• Whole wheat pasta
• Oranges
• Sweet potatoes

By eating a variety of these fibre-rich foods, you can easily reach your daily fibre target and support your weight loss goals on a vegan diet.

Avoid processed foods

A vegan diet can be a healthy and delicious approach to eating. Research has shown that cutting back on animal products and eating more beans, whole grains, fruits, vegetables, nuts and seeds is associated with a decreased risk of diabetes, heart disease, and certain types of cancer. Plus, it may be easier to lose weight on a vegan diet, thanks to fiber-rich foods that help you feel full and satisfied throughout the day.

However, not all vegan foods are nutritious, and some are best avoided or limited. Vegan junk food, for example, tends to be highly processed and contains added sugars, artificial ingredients, and unhealthy fats.

• Read Labels Carefully: Many processed foods contain animal-derived ingredients or additives that are not obvious. Common examples include dairy ingredients like whey, casein, and lactose, as well as additives like E120, E322, E422, and gelatin. By law, food manufacturers are required to list these ingredients, so always check the labels.
• Be Mindful of Meat and Cheese Alternatives: While these products can help reduce meat consumption, they are often highly processed and contain additives, salt, sugar, and fat. Enjoy them in moderation and focus on whole foods like fruits, vegetables, grains, pulses, nuts, and seeds.
• Choose Whole Foods: Opt for foods that are minimally processed and can be consumed in their original form. For example, instead of vegan sausages, go for lentil-based dishes or bean burgers.
• Cook in Batches: Cooking meals or sauces in batches and freezing them can make it easier to eat healthily when you're busy. This way, you'll be less tempted to reach for ultra-processed convenience foods.
• Bulk Up Meals with Plant-Based Proteins: Legumes like lentils, beans, and chickpeas can easily bulk up a meal without the need for fake meats. They provide protein and fiber, keeping you full and satisfied.
• Flavor with Herbs and Spices: Instead of relying on processed sauces or flavor enhancers, use garlic, herbs, and spices to add flavor to your meals.
• Stock Up on Healthy Snacks: Keep healthy snacks on hand so you're less likely to reach for processed options. Good choices include fruits, nuts, seeds, hummus, and cut-up veggies.

Remember, the key to a healthy vegan diet is focusing on whole, minimally processed foods and being mindful of the ingredients and nutritional content of the foods you choose.

Exercise regularly

Exercise is an important component of any weight loss journey, and it's no different when it comes to losing weight on a vegan diet. Physical activity can help you burn more calories, boost your metabolism, and speed up your weight loss results. Here are some tips to incorporate exercise into your vegan weight loss journey:

Choose Activities You Enjoy

It's important to opt for physical activities that you genuinely enjoy. This could be anything from walking, yoga, swimming, to strength training at the gym. Finding an activity you look forward to will help you stay motivated and consistent with your exercise routine.

Start Slow and Listen to Your Body

If you're new to exercise or returning after a long break, it's crucial to start slowly and listen to your body. Begin with light activities such as walking or gentle yoga, and gradually increase the intensity and duration as you build stamina and strength. Pushing yourself too hard, too fast, can lead to injury and burnout.

Aim for a Balance of Activities

Try to incorporate a variety of exercises into your routine that focus on different aspects of fitness. This includes strength training, endurance exercises (such as running, swimming, or cycling), balance work (like tai chi or certain yoga poses), and flexibility training (stretching or Pilates). A well-rounded approach will improve your overall fitness and help prevent injuries.

Be Consistent

Consistency is key when it comes to exercise. Aim to make it a regular part of your weekly routine. If you're just starting, begin with a few sessions a week and gradually increase the frequency and duration. Over time, exercise will become a healthy habit that you'll want to stick with.

Incorporate Daily Movement

In addition to structured workouts, look for ways to incorporate more movement into your daily life. This could include taking the stairs instead of the elevator, walking to run errands, or doing some light stretching or a brisk walk during your lunch break. These small additions can make a big difference in your overall activity levels.

Track Your Progress

Consider using a fitness tracker or exercise app to monitor your progress. This can help you stay motivated by seeing how your body is changing and your fitness is improving. Additionally, tracking your workouts can help you identify areas where you may want to increase the challenge or switch things up to avoid plateaus.

Remember, combining a vegan diet with regular exercise can be a powerful approach to achieving your weight loss goals. Just ensure you're getting adequate nutrition to fuel your body and support your workouts.

Frequently asked questions