Vegan diet for weight loss: Weight loss tips

Last updated on February 1st, 2024 at 07:28 pm

Are you looking diet to lose some weight? You might have considered trying a vegan diet for weight loss. Vegan diets are diets that are completely based on plants. Many animal-based foods contain high fat and calories, eliminating these foods may definitely help lose weight.

Vegan diet for weight loss

A recent study by the Journal of General Internal Medicine claims that those who followed a vegan diet for 18 weeks lost weight four pounds more than those who followed animal-based diets. I will share a complete guide on Vegan Diet: What to eat and what to avoid?

In this article, we will look into the link between a vegan diet and weight loss, and what foods to eat and what foods to avoid, if there are any potential risks. We also focus on the Benefits of a vegan diet and whether is vegan diet is good for weight loss or not.

What is a Vegan diet?

Vegan diet for weight loss

A vegan diet is a healthy, relatively whole-food diet. A vegan diet is completely plant-based and does not include any animal products such as meat, eggs, honey, and any other substances that may come from an animal.

A vegan diet can be rich in wholesome foods such as vegetables and fruits, beans and legumes, nuts and seeds, and herbs and spices; There are many vegan products that contain ingredients you can’t find at the store such as methylcellulose, natural flavors, and various gums and starches. 

Vegans choose this lifestyle for various reasons, including ethical concerns about animal welfare, environmental sustainability, and health considerations.

According to recent studies, being vegan may even help you lose a significant amount of weight. The main reason is that being vegan may reduce the number of high-calorie foods you consume. 

By consuming a vegan diet, you may end up replacing such foods with high-fiber alternatives that are low in calories and keep you fuller longer.

Tips to lose weight

Men generally need to get 2500 calories to maintain weight and 2000 calories to lose weight, which means burning 500 calories will help you lose weight. Similarly, women generally need to get 2000 calories to maintain weight and 1500 calories to lose weight.

The nutritional value of a calorie from junk food differs significantly from a calorie derived from whole foods. Simply staying within your daily calorie limit does not equate to a balanced nutritional intake.

Opting for a diet primarily consisting of Nutter Butter cookies, even though they are vegan, contrasts sharply with nourishing your body with abundant servings of fresh produce. Make mindful choices for a healthier and more balanced diet.

Many factors affecting weight loss include:

  • Height
  • Weight Loss
  • Current health
  • Diet
  • Physical activity levels
  • Metabolic health
  • Other medical issues

1. Time your meals

For effective weight management, ditch the grazing approach and embrace strategic meal timing. Elevate your metabolism and cultivate healthier eating habits by adopting a mindful approach to when you eat.

Establish a consistent meal schedule to synchronize your mind and stomach, promoting a predictable eating pattern. Frontload your day with a substantial breakfast, potentially adjusting the timing of your lunch and opting for a lighter dinner.

Post-exercise, fuel your body within 45 minutes to optimize muscle nourishment and repair.

Steer clear of late-night snacking—avoid consuming calories within two hours of bedtime. Research links bedtime calories to weight gain and sleep disturbances. Prioritize smart meal timing to achieve your health and weight loss goals.

2. Get Enough Protein

Meeting the body’s protein needs is a crucial aspect of maintaining a healthy lifestyle. Current recommendations suggest a daily protein intake of approximately 5.5 ounces or 0.41 grams per pound of body weight. For instance, a 150-pound woman is advised to consume around 61 grams of protein daily, while a 175-pound man should target approximately 72 grams.

Breaking this down into calories, protein contributes around 4 calories per gram. Therefore, in our example woman needs to derive about 244 calories from protein each day, while the man aims for approximately 288 protein-derived calories. Understanding and meeting these protein requirements play a key role in supporting overall health and fitness goals.

FoodServing sizeGrams of protein
Tempeh1 cup31
Soybeans1 cup29
Seitan3 ounces21
Lentils1 cup18
Beans, such as chickpeas, black beans, and kidney beans1 cup15
Tofu, firm4 ounces11
Quinoa1 cup8
Textured vegetable protein (TVP)1/2 cup8
Peanut butter2 tablespoons8

3. Your Favorite Drinks Contains how much calories

Before you sip that store-bought smoothie, consider how many calories it might contain. Even seemingly healthy drinks and energy mixes can harbor a significant caloric load.

Take, for example, the 20-ounce soda, packing around 240 calories and 15 to 18 teaspoons of sugar. Surprisingly, the seemingly innocent freshly squeezed orange juice isn’t far behind, clocking in at approximately 279 calories for the same 20 ounces. And that trendy acai smoothie? Brace yourself for 460 calories per 20 ounces.

To make informed choices, read labels meticulously and reserve these calorie-dense drinks for special occasions.
When aiming to scale down the numbers on the scale, water emerges as the champion. With zero calories, it keeps you hydrated without the guilt.

For added flavor, try a dash of lemon or lime, or explore the refreshing world of herbal teas and sparkling waters. Opting for smarter sips is a key strategy in your journey towards a healthier lifestyle.

Exploring the Vegan Diet: What to Include and Exclude for Optimal Health
Embarking on a vegan lifestyle involves making mindful choices about the foods you consume. Let’s delve into the key components to prioritize and those to steer clear of when adopting this plant-based approach.

Foods to include on the Vegan Diet:

Vegan diet for weight loss

Vegans often emphasize a rich intake of fruits and vegetables, which ensures their diets are abundant in fiber, plant protein, and essential minerals. Here’s a comprehensive list of vegan-friendly foods to incorporate into your diet:

  • Vegetables
  • Fruits
  • Nuts
  • Nut butters
  • Tofu, tempeh, and seitan
  • Plant-based milk (e.g., almond milk or coconut milk)
  • Plant-based oils
  • Grains (including bread, quinoa, farro, and rice)
  • Seeds
  • Legumes (including lentils and chickpeas)

For optimal health on a vegan diet, prioritize whole, minimally processed foods. While there are mock-meat alternatives and dairy-free cheeses available, scrutinize their nutrition labels for excessive sodium and preservatives. Some of these products, warns nutritionist Hever, may be as unhealthy as their animal-based counterparts.

Foods to Avoid on the Vegan Diet:

As a conscientious vegan, it’s essential to exclude anything derived from animals. Here’s a list of foods to avoid:

  • All meat and poultry products
  • Seafood
  • Yogurt
  • Milk
  • Cheese
  • Cream
  • Butter
  • Fish
  • Eggs
  • Honey
  • Sweets made with eggs and dairy products
  • Foods containing lard and fish oil

Surprisingly, certain items that may seem vegan-friendly, such as bread made with eggs, or marshmallows and gummy bears containing gelatin, don’t meet the vegan criteria.
Navigating the vegan diet with these guidelines ensures a balanced and health-conscious approach to plant-based living. Remember, the key lies in embracing whole foods while staying vigilant about hidden non-vegan ingredients in processed alternatives.


Adopting a vegan diet can be a positive step towards weight loss. However, it’s crucial to consult with your doctor or a registered dietitian before making significant alterations to your eating habits. This discussion should encompass strategies for obtaining essential nutrients such as protein and B vitamins.

Your healthcare provider might offer additional recommendations for weight loss, such as maintaining a food diary or incorporating a consistent exercise routine into your lifestyle. Prioritizing open communication with your healthcare team ensures a holistic and personalized approach to achieving your weight loss goals.