5 Tips for Losing Weight on a Vegan Diet
By Published On: November 11, 2021Categories: Plant-Based Health & Wellness0 Comments

Did you know that following a vegan diet for about 18 weeks will help you shed up to four pounds more than with an animal-based diet?

Yes, you read that right!

And are you wondering, “What really is a Vegan Diet?”? Then continue reading, because through the course of this article, we will be covering what the Vegan Diet is, the Do’s and Don’ts and finally, some tips, if you are looking to lose weight on a vegan diet.

Vegan Diet

Vegan diet is a way of eating food that is entirely plant based ie., avoiding products derived from animals. Vegan diet is seen to have tremendous health benefits. Research shows that individuals who follow plant-based diets have lower cholesterol, body mass index, blood pressure, type-2 diabetes, and some cancers (1). Vegan diets are free from foods high in fat, cholesterol, and saturated fat. Studies state that individuals who follow vegan diets seem to have a lower body mass index (BMI).

However, plant based food consumption also comes with certain cons. Deficiency of nutrients such as B12, zinc, omega-3 fats, iodine, iron and calcium which are concentrated in animal based foods. The deficiency of these nutrients could lead to a negative impact on your health and also poses some serious health complications. Hence, planning your vegan diets thoroughly to prevent nutrient deficiencies and also taking supplements that your body needs is extremely important.

With that being said, let’s get to the part you are all keen on learning about – 5 tips for losing weight on vegan diet!

Pack Your Plate with Non-Starchy Veggies

Non-starchy veggies are the perfect way to meet your daily fluid needs because they comprise approximately 90-95% of water. They are a good way to keep yourself hydrated throughout the day. Non-starchy vegetables such as broccoli, bell pepper, cauliflower, zucchini, and tomatoes are low in calories and carbs. So, adding these rich-in-fibre vegetables to your diet will be a great way to feel fuller for longer while eating clean.

Fiber is Your Friend

We all know the 70/30 rule, right? Weight loss is 70% what you eat and 30% exercise. Hence, making sure you are eating right is the key to losing weight. The nature of high-fibre foods is such that they make you feel fuller for longer which in turn reduces constant snacking. They also break down relatively slower – slower to digest – when compared to other foods. Maintaining a low-calorie and high-fibre intake is one of the healthiest/easiest ways to lose weight. Intake of high fibre foods such as legumes, fruits, leafy greens, and others can aid the process of weight loss.

Be Mindful of the Added Oil

A low-calorie vegetable can easily turn into a high-fat affair when cooked in oils. Oils are calorically high. In numbers, a cup of oil equals approximately 2,000 calories while a cup of brown rice has only 130 calories. As oil has the highest calorie-density by volume, it is best to avoid or reduce the use of oil and substitute it with other replacements. For instance, instead of deep frying your potatoes, consider baking them. Similarly, instead of an oil dressing for a salad, consider replacing it with lemon juice.

Vegan Junk Food is Still Junk

Replacing junk food with vegan junk food, say, French fries, is still not a nutritious choice. Limiting your intake of pre-processed vegan food such as cookies, fast food and so on will be an ideal way to go about your diet. A vegan diet for weight loss will be effective if your diet consists of occasional junk food intake with majority plant-based food intake.

Steer Clear from Liquid Calories

You may be keeping tabs on the number of calories you eat everyday but, are you aware of how many calories you are drinking? Probably not. This is because liquid calories do not fill you up as they don’t take up a lot of space in your stomach. If you ignore calculating your liquid calorie intake from your regular sports drinks, sodas, alcohol and so on, you are most likely to derail your weight loss goals. Replacing these drinks with water, mineral water, plain iced tea would be a great way to limit your liquid calorie intake.

These were our top 5 tips on how you can follow a vegan diet to lose weight and if you are keen on beginning your vegan food lifestyle, look no further! We bring you ready-to-eat vegan meals delivered to your doorstep and much more! Feel free to check out here at https://plantedtable.com/

Planted Table

Chef Lauren and Megan from Planted Table

Hi, we’re Chef Lauren and Megan from Planted Table.

After transitioning to a plant-based lifestyle, we want to inspire others with tips, easy vegan recipes and more. Our blog features our vegan journey and recommendations on lifestyle, cooking, nutrition, travel, parenting and more.

If you live in the CA Bay Area, check out our meal delivery service, Planted Table Meals.

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