The Vegan Diet for Weight Loss

The vegan diet for Healthy weight loss is something that takes effort. Many people have found success by going on a vegan diet until reaching their weight loss goals. Others have made vegan diets a permanent lifestyle change.

The vegan diet for weight loss

The vegan diet contains no animal products like meat, chicken or fish, and no animal bi-products, such as dairy or eggs.  It is a plant based diet that is a great way to lose weight.  Eating fruits, vegetables and whole grains for every meal will give anyone a great boost to a healthier and slimmer body.  People have lost up to 100 pounds on the vegan diet.  The vegan diet is essentially a way of life that is natural and healthy.

Substituting vegan “faux” foods for meat and fish is okay to do now and then, but sometimes those foods are full of sodium and fat, so sticking with a whole foods diet of fruits, vegetables and whole grains is best.  There are many also soy products on the market that offer the benefits of a healthy diet.

Weight loss

A Vegan diet for weight loss has numerous health benefits.  Vegans eat more vitamins, minerals, fiber, antioxidants and healthy oils, but they consume less salt, harmful fats, sugar and calories at the same time.  Protein is derived from the grains, soy, beans, nuts and seeds that are all a large part of the vegan diet.

As with any habit, weight loss and keeping weight off must be a lifestyle change.  Anyone that wants to lead a healthier life, while taking inches off, must be ready to change everything about their lives.  Important habits to acquire for weight loss are drinking eight glasses of water every day, daily exercise, and healthy eating habits.


Cardiovascular exercise in addition to strength training will help your body to lose weight.  Everyone needs to exercise daily, while those that are trying to lose weight need a little extra.  Every time you work out, challenge yourself to go longer and stronger in order to get the best workout possible.  Use a professional trainer so that you get proper instruction.  Exercise in addition to a vegan diet for weight loss will definitely improve your chances of weight loss success.


Many people think that because animal products are not included in a vegan diet, you are not getting enough protein.  There are plenty of ways to get your protein when following a vegan diet for weight loss.  Veggies pack a great punch when it comes to protein.  Spinach, kale, broccoli and also peas and green beans all contain good amounts of protein for your vegan weight loss diet.  Other vegan foods that offer good protein are lentils, beans, soy milk and almond milk, and raw or toasted nuts and nut butters like cashew butter, almond butter and peanut butter. Sprouted grain bread contains good protein, while quinoa is full of protein as well. Tofu and tempeh are both full of protein and are healthy and delicious.


While maintaining a vegan diet for weight loss, an important key to never forget is the consumption of fiber. Fiber will clean out the intestines and help the food to move along and become waste. For weight loss, it is best to eat fiber rich vegan friendly foods. Vegan foods that contain fiber are most of the green vegetables, fruit, lentils and beans.

Whole grains

Believe it or not, rice, pasta and bread can all be a healthy part of a vegan diet.  Instead of heading straight to the white rice, the regular pasta and the white bread, choose whole grains instead. Whole grain rice or brown rice, whole wheat pasta and whole wheat breads can all add great nutrition to any vegan diet if you’re trying to lose weight.  These healthy complex carbs have added nutrients that our body needs in order to have energy.


When trying to lose weight, avoid sugar at all cost. Sugar is hidden in many foods, and this is an easy way to sabotage your vegan dieting efforts. Sometimes fruit juices, smoothies and “healthy” breads all contain loads of sugar that you don’t need in your body. Anything that is sugar free usually has artificial sweeteners in it that are as unhealthy as sugar.  Try to stick with fruits, vegetables and 100% whole grain foods. Use fresh fruit and almond milk to make your own natural smoothies. Remember to always dilute your fruit juice before drinking to reduce your sugar intake.

Vegan diet considerations

Before starting any new diet or exercise program it is important to talk to your healthcare provider, especially if you have an existing health condition. Although vegan diets are healthy and safe, you need to make sure you are still consuming the proper daily allowance of vitamins and nutrients. Talk to a registered dietitian for guidance in creating well balanced vegan meals.

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