Tips To Lose Weight On A Vegetarian Diet
Several strategies can help promote weight loss on a vegetarian diet, including:
- Filling half of your plate with non-starchy vegetables. Choosing high-fiber veggies, such as broccoli, cauliflower, zucchini, leafy greens, and mushrooms, can help you stay full and decrease calorie intake.
- Incorporating protein at every meal and snack.High-protein vegetarian foods include beans, nuts, seeds, lentils, eggs, dairy products, and soy foods .
- Opting for complex carbs. These fullness-boosting foods include whole grains, starchy vegetables, fruits, and legumes.
- Watching your portions of high-calorie foods. Pair nuts, seeds, and healthy fats with lower-calorie foods so that you dont overeat.
- Eating mostly whole foods. Unprocessed foods, such as whole fruits and vegetables, do not have any unnecessary ingredients.
- Limiting highly processed foods. Avoid meat alternatives, frozen meals, and other ultra-processed foods, as they likely host unhealthy additives, extra salt, and added sugar.
A balanced vegetarian diet that emphasizes whole plant foods and limits refined carbs and highly processed products may help you lose weight.
Still, dont forget about other important contributors to weight loss, such as proper sleep, hydration, and exercise.
Including protein at all meals, eating plenty of whole foods, and eliminating highly processed items are just a few of the techniques you can use to lose weight on a vegetarian diet.
Vegetarian foods that may aid weight loss include:
My Doctor Told Me To Buy A Funeral Plot
This captured my attention because I had returned from a business trip the day before, and my flight was delayed because my airline ran out of seat belt extensions. With a 52 inch waist, the regular seatbelt wasnt long enough for me to buckle. The flight was delayed about a half hour, which caused the man seated next to me to say that he would miss his connection because I didnt have the discipline to control my appetite.
I have received many fat shaming comments like that in my life, including from a doctor who suggested that I buy a funeral plot, because I would need one in the next five years.
I was 51 years old then and taking well over a thousand dollars in medications per month. I had Type 2 diabetes, my total cholesterol was 300, my blood pressure was 160/100, I was about 320 pounds at 510, my waist was 52 inches, my neck was 18.5 inches, and my shirt size was 3XL. I was constantly exhausted, despite sleeping 10-12 hours each night. It was becoming increasingly harder to walk. I was sick and in pain all the time, and couldnt even tie my shoes or walk up a few stairs without difficulty breathing.
Load Up On Vegetables
Vegetables are among the greatest weight loss-friendly foods you can eat, particularly the cruciferous kind and leafy greens, as they’re packed with fibre and essential nutrients. Vegetables are lower in calories, salt and fats than animal products, and of course, they’re cholesterol-free. Not only will you likely lose weight after incorporating more veggies into your diet, you’ll also live a longer and healthier life. Here are some vegetable-heavy vegan recipes to inspire you:
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Solutions For Vegan Drawbacks
The good thing is although these are issues to deal with when following a plant-based diet for weight loss, there are easy ways to deal with them. Buy supplements!
You can purchase a quality vegan protein powder, like pea proteins and hemp proteins, to get around the protein issue and reach your daily protein intake. Look for a peanut and brown rice protein mix for a supplement that’s high in nutrients.
When it comes to the creatine issue, you can buy a quality creatine supplement in both pill and powder form.
Understanding High And Low
It is important to understand calorie density and not to memorize or practice calorie counting as it can quickly become toxic.
Vegan chef and best-selling author Chef AJ puts it best:
When you change the average caloric density of the foods you eat each day, you can literally eat twice as much food by volume, while taking in half the calories.
Focusing on low-calorie foods like fruits, vegetables, starches, legumes, and whole grains that are loaded with fiber and water will help you feel fuller on fewer calories.
Kale, cabbage, spinach, and lettuce are especially beneficial due to their high amounts of water and fiber.
For example, 480 calories might be 4 tablespoons of olive oil or a full plate of vegetables. As a general rule, if it does not contain fiber, it does not contribute to satiety.
If you dont know how to balance your vegan lifestyle, contact me and Ill help you on your weight loss journey.
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Why Do Vegans Have Lower Bmi
Having established that vegans as a group have a lower BMI than followers of other diets, we return to the issue of why simply going vegan will not, in and of itself, make you lose weight. Quite simply, as we have said, there are healthy vegan diets and unhealthy vegan diets.
In some circumstances, there could be many factors influencing a person or groups BMI but it seems sensible that diet would be one of the most important, an assumption backed up by the EPIC-Oxford Study. Many unhealthy foods ones that are high in sugar, fat and calories, and low in nutritional value tend to be non-vegan. On the other side of the coin, many of the most nutrient-dense foods that pack a powerful vitamin and mineral punch, especially relative to their calorific content, are naturally vegan.
There are, of course, many healthy, nutritious and low calorie foods that are non-vegan and lots of plant-based items that are unhealthy, have a low nutritional value and are high in calories. So once again, we return to that phrase: in general.
You’re Going Out To Eat A Lot
Most restaurants, even the vegan ones, use all sorts of salt, sugar, and oil in their cooking. In other words, restaurant dishes tend to have more calories and fat than if you cooked at home.
Love going out to eat? Don’t worry. Your restaurant days aren’t behind you. Just follow these whole food plant-based dining out tips and ask the kitchen if they can cook with water or veggie brother instead of oil.
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Can I Lose Weight With More Carbohydrates
When following a vegan diet, you are going to rely more on carbohydrates to fuel your body however, these carbohydrates derived from fruits, vegetables, starchy vegetables, legumes, and whole grains are all high quality. These carbohydrates avoid added sugar and are not processed or refined. They provide fiber, protein, and nutrient density. Quality over quantity! Talk with your dietitian to determine your specific targets for your weight loss goal.
Get Strategic For Satiety
Downing a bowl of salad greens for lunch is an excellent way to take in micronutrients and antioxidants, but it might leave you hungry by 2 p.m. On a plant-based diet, its helpful to plan for foods that keep you full. Prioritize including a protein and fiber source with every meal, and limit the number of refined carbs in your diet, Mitri suggests. By staying satisfied throughout the day, youll reduce the likelihood of overeating when mealtime or snacktime rolls around.
Also Check: Mediterranean Diet Food List 2020
Can A Raw Vegan Diet Help With Weight Loss
Some people turn to a raw vegan diet to supercharge their weight loss. Weight loss is achieved on this diet through consuming purely raw plant foods, maximising fibre, minimising energy and eliminating most of the foods that require heat and processing.
This leads to the exclusion of convenience and ultra-processed foods as well as many wholegrains and legumes.
The theory behind this diet is that foods will retain nutrients that would otherwise be destroyed with heat during cooking.
However, this theory remains unproven as there are some vitamins that are destroyed by heat, for example, vitamin C.
There are many foods with nutrients that are either increased or more easily accessible when cooked. For example, lycopene in tomatoes, zinc in mushrooms and quercetin in asparagus3.
Although a raw vegan diet may appear to maximise the benefits of whole plant foods, it is not recommended long term.
This is due to the association with underweight and loss of menstrual cycle in women4.
A varied diet of both raw and cooked plant foods is therefore considered optimal for nutritional health and wellness.
Hidden Calories In Your Food
Take a look at the sneaky calories that might be in your meals that you might not be aware of, such as:
- High fat yogurt
Although the foods listed above are all nutritious and filling foods, they can be very high in calories.
Make sure you have the recommended serving size for foods, especially nuts and spreads, and dont use too much cooking oil, as oils are 100% liquid fat.
Also, read the labels carefully, some salad dressings and some dried fruits can contain a few hundred calories. Try to choose oil-free dressings.
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Vegan Foods To Be Cautious Of When Youre Trying To Lose Weight
- Nuts and Nut Butters
While nuts are high in protein and can keep you full, theyre also full of fats. If you decide to incorporate nuts into your diet, make sure that you are keeping them limited. A little bit of peanut butter can go a long way!
- Olive Oiland Other Oils
Olive oil is a sneaky little ingredient that may keep you from losing weight. While it does have many health benefits, it also has many calories.
- Quinoaand Brown Rice
Quinoa and brown rice have a reputation for being very healthy foods , but if weight loss is your goal, youll want to limit these foods in your diet because of their high-calorie count. Stick to one serving of 100 grams per day or about ½ a cup.
While juice is made from fruit, it is high in sugar and high calories and loses the fiber of the fruit when it turns into juice. Drink water instead.
While it may seem strange to tell you to watch out for fruit on your diet, dried fruit can be sugary. Im not saying that you have to cut it out completely, but be sure you dont overdo it.
- Vegan Junk Food
There are so many foods out there with a vegan label that are really just recreated junk food. Some examples are vegan frozen pizza, vegan brownies, vegan ice cream, etc. Try to stay away from these foods they can still be very high in calories.
Keep Meal Planning Simple
Don’t complicate plant-based eating! advises Newlin. You can throw together a healthy plant-based meal in less than 10 minutes. Her go-to meal: a bag of frozen precooked rice, a bag of stir-fry vegetables, some shelled edamame, and a small amount of bottled sauce. In the beginning, keep it easy and venture into trying new recipes as you feel more confident.
Simple, home-cooked meals are not only a boon to busy weeknights they might also lead to a lower number on the scale In a study in Annals of Behavioral Medicine, people who planned their meals had lower body mass index than those who did not.
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How To Lose Weight On A Vegan Diet
Whether you are a vegan already or considering becoming one, both losing weight and eating healthily is perfectly possible on a vegan diet. There are many concerns about following a plant-based regime but as we have said time and again on this site, most of these are stimulated by scare stories in the tabloid press that are more interested in generating clicks and views than reporting the facts.
A well-planned vegan diet can easily provide enough protein and all of the various micronutrients the body needs. For those with particular dietary needs or who may struggle to obtain certain nutrients, there are lots of excellent vegan supplements available too.
It is beyond the scope of our site to provide a full weight-loss plan but speaking to your doctor and/or a nutrition professional is a good place to start. The simple adage of move more, eat less is also fine advice and incorporating regular exercise alongside your new vegan diet is sure to help you lose weight, get fitter and improve both your physical and mental health. Beyond that, here are some tips and a few things to be aware of.
Eat High Protein Vegan Foods
Protein is one of the most important nutrients for weight loss since it can boost your metabolism, help reduce appetite and regulate weight-controlling hormones.
And contrary to popular belief, there are plenty of vegan sources where you can get your protein from.
But if you are new to a vegan diet it is important to be intentional and make sure to include high-protein foods in all your meals.
Some of the best sources of vegan protein include tofu, tempeh, seitan, and legumes such as beans and lentils which are great staples to build your meals around.
Additionally, foods like vegetables, nuts, and seeds can also help you increase your protein intake and support your weight loss goals.
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Nutrient Deficiency : Iodine
Found in dairy and fish, many vegans tend to be iodine deficient.
What does it do? Iodine is a key mineral for thyroid functioning, cognitive performance and weight management.
How can vegans bump up their iodine levels? Seaweed is the one vegan source of iodine, so if you enjoy vegan sushi, this is great! Youll also find it in plant milks that have been fortified with iodine. You may also want to consider taking an iodine/sea kelp supplement too.
Prep Your Meals For The Week
A lot of people know what to eat to lose weight on a vegan diet, but they have a difficult time actually doing it and sticking to it. I know that sometimes I feel super lazy and Im not in the mood to cook a healthy meal.
That’s where meal prep comes in. If you struggle with staying on track, meal planning and prepping may help you.
How to plan your meals
I would suggest finding healthy vegan meals online or in arecipe book and select a few that you want to eat throughout the week. Makesure you check the portion sizes and adjust the ingredient amounts accordinglyso that you have enough food to get you through the week.
It might be beneficial for you to choose meals that have some of the same ingredients so that you dont have to buy as many groceries or waste the ones you do buy. For example, if you choose a recipe that requires half of a can of tomato sauce, choose another recipe that requires half of a can of tomato sauce so that you use the entire can.
Once you have all your ingredients for the week, make all of your recipes on the same day, and store them in containers in the fridge. Then your will have your healthy vegan breakfast, lunch, and dinner ready to go everyday!
This will make you much less inclined to reach for something unhealthy at meal times.
If you dont know where to start and are feeling overwhelmed, this guide will walk you through everything you need to get started!
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Overcoming Temptations And Triggers While Fasting
At Noom Weight, we focus on more than just what you eat.
After all, weight loss is about so much more than calories in versus calories out.
Youll explore your habits and triggers around eatingwhich can also undermine any gains made by intermittent fasting.
While our Daily Lessons are brief , theyre impactful.
Take stress eating.
Fasting, by its nature, causes increased levels of the stress hormone cortisol, which can make you feel stressed and crave high-calorie comfort foods.
Noom has lessons to help you overcome stress eating and find alternatives to food when youre tempted to break your fast.
Youll recognize when youre reaching for those potato chips because youre feeling stressed or bored.
And well teach you alternative strategies to incorporate during fasting, like meditation, journaling, or taking a walk.
Plus, you can opt to connect with a 1:1 coach for support.
Trained in key nutrition, wellness and psychology concepts, our coaches can help you tailor the Noom Weight program to whatever plan youre following.
Noom Weight coaches are open and supportive when it comes to intermittent fasting and how it works for you, whether its your first time fasting or youre a seasoned pro.
And if you hit a weight loss plateauwhich is common even for intermittent fastersyour coach has your back.
They might suggest tweaks, like incorporating more green and yellow foods during non-fasting periods.
Why You Might Not Be Losing Weight
People whose diet is higher in fat, moderate in protein and very low in starch and carbs tend to fare better with weight loss.
In fact, an analysis of 53 randomized, controlled trials found that people on low-carb diets did much better with long-term weight loss than people on low-fat diets. People on high-fat diets also did better than people on low-fat diets because they ate fewer carbs.
Many studies confirm that your lean body mass increases when you eat good-quality protein and fat and decreases when you eat starch and sugar.
Here are some reasons why you might not be losing weight on a vegetarian diet.
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Nutrients To Emphasize Among Older Adults Following Pbds For Weight Loss
PBDs can provide adequate nutrition at all stages of the lifecycle including older adults. Studies among older adults have found that nutrient density of PBDs may be higher than omni diets however, obtaining adequate intakes of certain nutrients are of concern, regardless of dietary pattern, can be a challenge due to a decrease in caloric intake in older age. Nutrients of concern for senior adults include zinc, calcium, iron, and vitamin B12., Older adults, including those consuming omni diets, may have difficulty absorbing vitamin B12,, so supplementation is recommended. Plant-based dietary zinc sources include soy products, whole grains, nuts, and legumes. Beans are also good sources of iron and are soft foods that may be helpful if dentition is less than optimal. In addition, plant-based sources of calcium include calcium-fortified juices and plant milks, low oxalate greens, calcium-set tofu, and some beans and seeds.