How to Lose Weight on a Vegan Diet

My brand new cookbook is out on Amazon! It’s called “30-Minute Plant-Based Recipes” and it’s perfect for busy vegans. Grab it now!

There’s this presumption that all vegans are thin. Although many vegans are generally leaner than carnivores, being a vegan does not automatically equate to being skinny.

Due to this assumption, some people ditch meat hoping to lose pounds and kilos but then get frustrated when the weight does not come off. Sometimes, they can even gain weight.

Why does this happen? Well, we’ll dig into it in just a second.

What I can say from personal experience is that a carefully planned, healthy, plant-based diet can help you lose weight and promote a healthy body and mind.

Define Your Goal

First and foremost, before starting a weight-loss journey, identify your goal. Answer WHY is it that you want to lose weight. It could be to lose body fat, to look good, increase confidence, or to gain lean muscle. There’s no wrong answer. Each person will have their own why and it’s important you define it first for yourself.

Where to Start

Step 1: Grab a piece of paper and record what you’re eating for three days. Don’t try to diet or avoid eating on purpose. Eat as you normally would and record everything you eat in these three days. It’s important to create a baseline before creating any sort of plan to lose weight. Writing down what you eat will help you bring visibility into what your true reality is.

Step 2: Write down a realistic weight loss goal. On average, a healthy weight loss is 1-2 lbs per week (or 0.5-1 kg). It may not sound like a lot, but the key here is consistency. You don’t want to lose 10 lbs in one week (which is not healthy) and then gain 5 lbs back in the following week.

If you’re consistent with the strategies I mention in this post below, you will be losing weight slowly, but consistently which will add up over time.

Step 3: Clean up your pantry and fridge and get rid of all unhealthy stuff! Get rid of all sugar candy, cookies, chips, salty snacks, crackers, flavored popcorn, ice cream, rice cakes, pretzels, soda, sugary drinks (Gatorade, fruit juice), canned fruit, gummy fruit snacks, and artificial sweeteners of any kind.

Out of sight, out of mind. 😉

P.S. Plan a week+ of meals that your whole family is happy with! Get your free 3-Step Vegan Meal Prep Guide

What does healthy plant-based look like

The rule for a healthy plant-based diet is simple – eat as much fresh and raw stuff as possible.

Whole-food-plant-based, also known as “wfpb”, is a lifestyle that includes mostly whole foods such as grains, legumes, fruits, fresh vegetables and eliminates processed foods. Examples of processed foods are bread, canned foods, mock meats, and mock cheese.

The premise of a plant-based lifestyle is to consume healthy or “clean” foods and stay away from processed foods that are bad for health.

Plant-based also eliminates all animal food products such as meat, cheese, milk, eggs, fish, gelatin, casein, whey, and other animal bi-products.

Strict whole-foods diets eliminate all processed foods such as all oils and nut milks. This can make food prep very labor-intensive and I’ve seen many people give up on this lifestyle because of it. Instead, I suggest you include some processed foods into your diets such as tofu, non-dairy milks and yogurts, and a few oils.

Well-planned, whole-foods diet is high in nutrients, vitamins, anti-oxidants, and is very sustainable for the long-term. A healthy vegan diet will also help you lose weight and maintain your ideal weight for the longer term.

How much to eat every day

I’ve written extensively on the Vegan Plate Method and in a nutshell here’s a graphic that shows how much of everything you should be eating every day for optimal plant-based health.

P.S. Plan a week+ of meals that your whole family is happy with! Get your free 3-Step Vegan Meal Prep Guide

The Vegan Plate Method is based on the U.S. plate guidelines issued by the government that has been modified for a plant-based diet. It’s a very reliable guide and captures everything you need to consume in a day to get all the nutrients.

I suggest you print this image out and put it on your fridge as a daily reminder!

Based on this Vegan Plate Method, you should eat a good amount of vegetables and fruits, a good portion of legumes, grains, and nuts and seeds. But how much is one serving? Here’s the breakdown:

Understanding plant-based nutrition is very important before embarking on your weight loss journey. You want to avoid vitamin and mineral deficiencies which can lead to health issues if your plant-based diet isn’t well-planned.

Cook your own meals and try meal prep

Meal prepping forces you to exercise portion control. You cook in one batch and then separate your food into portions that last you throughout the week.

Cooking at home and/or meal prepping will also lead to eating less junk food. You will be less likely to eat something unhealthy when you’re hungry because all your meals are prepared ahead of time.

Eating tips to lose weight on a vegan diet

Eat non-starchy vegetables every day: cucumbers, tomatoes, leafy greens, radish, carrots, broccoli, mushrooms, bell peppers, etc. [If you hate salads then try juicing fresh veggies]

Eat greens every day. Salads, green smoothies, juices are all fair game.

Fall in love with legumes: peas, lentils, any type of beans (not refried though!). They are protein-rich and low calorie which is ideal if you aim to lose weight.

Go for healthy fats. Choose avocado, nuts, and seeds as your primary fat source.

Rely less on oils such as olive and coconut. They’re high in calories and will slow your weight loss progress down. Try steaming vegetables or using vegetable stock instead of oil when cooking them in a pan. 

Use spices and herbs abundantly. Cayenne, cinnamon, turmeric, oregano, rosemary, cumin…whatever the spice – use it to season your food! Spices add zero calories, help with digestion, reduce inflammation, and make your food taste delicious.

Satisfy your sweet tooth with fruits and smoothies. Get a sweet tooth after dinner every day? Identify your favorite fruit: cherries, peaches, berries, watermelon and stock up on them. Always have some fruit at home. If you’re feeling fancy, get some dairy-free unflavored yogurt, add berries and some cinnamon and you’ve got yourself a delicious dessert!

P.S. Plan a week+ of meals that your whole family is happy with! Get your free 3-Step Vegan Meal Prep Guide

What NOT to eat to lose weight (and what to eat less of)      

No faux meats and cheeses. Too processed and, many times, high in calories.

Eat less starchy vegetables. The key here is to eat less, not completely eliminate. Remember, you still want to maintain a healthy plant-based lifestyle which is based on consuming a variety of foods. Examples of starchy vegetables are sweet potatoes and corn.

Avoid flours and flour-based products such as bread, tortillas, and wraps. I know it sounds harsh but you don’t have to eliminate them forever, once you reach your ideal weight you can start incorporating them back into your diet.

Reduce intake of grains such as white rice. Do not completely eliminate this group, again it’s still nutritious and instrumental for a healthy plant-based lifestyle. Just reduce your intake to about 1/2 cup per day.

Say no to processed snacks such as chips, chocolate, cookies, and pretzels.

Say no-no to sugary drinks. You probably already know this one but wanted to re-emphasize. Also, watch out for drinks that look healthy but in reality, they’re loaded with sugar. Some examples are Gatorade, sweet ice teas, and flavored sparkling water.

Tips for losing weight

Eat the rainbow – remember, the key to a healthy, plant-based lifestyle is to consume a wide variety of good-for-you foods. It’s okay to like one kind of vegetable or fruit but always try to mix it up with something else.

Create healthy habits. Establish a routine that works for you. Try to have meals at around the same time every day if possible.

Leave fruits, nuts, and seeds on your kitchen counter or table where you can see them. We’re visual creatures and we eat what we see.

Listen to your body. If you feel hungry in between meals, it may be due to thirst, not hunger. Try drinking a glass of water and see how you feel before reaching out for a snack.

My brand new cookbook is out on Amazon! It’s called “30-Minute Plant-Based Recipes” and it’s perfect for busy vegans. Grab it now!