Vegan Diet For Weight Loss

Vegan Diet For Weight Loss

A balanced vegan diet can provide many health benefits. Weight loss is one of them. A vegan diet is one that abstains from meat, eggs or dairy products. Since, most of the animal products are high in fat content and hence avoiding them in our diet may help us to lose weight. In this article we will discuss whether or not by cutting meat, dairy and other animal products we will maintain ourselves lean and healthy. However, you must be aware of one thing that tagging vegan is not always healthy and contributes to weight loss. Packaged plant based food items containing additional salt and sugar may lead to weight gain. If you really want to lose weight, you must avoid these diets in your diet. Let’s explore the correlation between vegan diet and weight loss.

Veganism vs. Weight Loss   

Many researchers have found that the people following vegan lifestyle possess lower body mass index. This statement suggests that a vegan diet is associated with weight loss. Also there are many studies that support this idea that the vegan diet is good for reducing weight loss. In 2016 a study was conducted for six month in which weight loss scenarios in vegan, vegetarian, semi-vegetarian and omnivorous people will be compared. This study revealed that the weight loss was highest among the people following a vegan diet. Also a review conducted in the same year concluded that plant based diets are highly effective for weight loss as compared to the other diet. Not only weight loss but vegan people also had other positive advantages like health improvement, lower cholesterol level and reduced risk of different types of cancer. Another study conducted in 2015 stated that vegan diets may enhance the metabolism rate of our body which means that more calories are burned. This is positively correlated with weight loss. However, that weight loss is not permanent. If you start having a non-vegan diet, your weight gain rate will increase in a rapid manner.

According to one study conducted in 2017, people having more plant based diets have less weight gain as compared to the people having meat and other animal products.  Also a study conducted in 2015 revealed that consuming 30 g of fiber a day while maintaining another diet as constant may significantly increase weight loss.

According to the study published in the journal of the American college of nutrition that has made the comparative study between people consuming whole food plant based diets and the people with Mediterranean diet, people with vegan diet have lower weight gain than that of people with Mediterranean diet. After sixteen weeks, the study concluded with the following conclusions:

People with a vegan diet lose an average of six kilogram as compared to the people with a Mediterranean diet.

About more than 3.4 kilogram loss of fat mass was reported among the people with vegan diet.

• Among the participants, lower cholesterol level was recorded among the people with vegan diet as compared to the people with Mediterranean diet.

Also Read: Vegan Keto Diet Plan And Food List

What Positive Impact Does Vegan Diet Have On Our Body?

Following the vegan lifestyle means avoiding food high in saturated fat, cholesterol, calories in our diet. Also it abstains the processed and pre-packaged things in our diet and hence facilitates the intake of fresh vegetables, whole grains and other plant based diet that has significant impact on our health.  Vegan diet has many fold advantages, the following are some positive impacts of vegan diet in our health:

  • Vegan diet reduces the risk of cancer
  •  It also reduces the risk of inflammation.
  •  You have a reduced risk of diabetes.
  • There will be reduced blood glucose level.
  •  Reduced cholesterol level in the body.

What Are The Ill Effects Of Vegan Diet?

Vegan diets too have many ill effects for our body. It is obvious that abstaining from animal products in our diet may limit the supply of some nutrients to our body. So, for the fulfillment of these nutrients we need supplements. Otherwise it may lead to severe nutritional deficiency. Another important thing is that you can only reduce your weight gain until and unless you are wise enough. It is hard to maintain the proper balance of all the required nutrients.  

Also Read:  Top 10 Vegan Bodybuilders 

What Is The Best Vegan Diet For Weight Loss?

Consuming a vegan diet has too many positive impacts for your body. However, for maintaining your body weight as per your wish, you have to be wise enough in selecting the appropriate food items. You can enjoy the combination of following food items while maintaining your weight at minimum.

  •   Soy and almond milks: These are rich sources of vitamin D.
  •  Nuts and seeds: Nuts and seeds are a rich source of omega-3 fatty acids.
  •  Quinoa and tempeh: These are the rich sources of proteins.

 Tips That You Need To Follow For Weight Loss

For maintaining your weight at minimum, you need to consume food items having less calories. Having a balanced diet that incorporates lots of fresh fruits and vegetables is one of the best ways to stay healthy and maintain your weight at minimum. Another way of having less weight is burning the calories consumed by following heavy training or hard work out. You can try following tips for maximizing your weight loss:

1. Less consumption of processed foods

Cheese and processed meat are high in calorie content that may rapidly increase weight gain. So, to maximize weight loss you have to replace such types of food with fresh vegetables, fruits and other low calorie containing food items.

2. Consuming healthy-fat vegan food

You can enjoy avocados despite its high fat and calorie content. Consumption of Avocados may reduce the risk of cardiovascular diseases.

3.  Increase hard work out or physical activity

You can also reduce your weight by increasing your physical activity. Besides following a vegan diet, you can also maximize your weight loss by having hard workout or physical training.

4. Be wise enough while consuming oils

Excessive use of oil during cooking vegetables and other diets may increase your weight. So, you must be wise enough while using oil. Otherwise, following a vegan diet will not increase weight loss.

4. Avoid refined sugar in your diet

Consumption of sugar may lead to significant weight gain due to its high calorie content and low nutrient level. You have to avoid anything ending with ‘ose’ including glucose, dextrose, fructose, sucrose, maltose, lactose etc. Take it seriously, if you want to maximize your weight loss.  

5. Have less but more frequent meals

Consuming huge amounts of food at a time may increase weight gain. So, for maximizing weight loss, increase the frequency of meals. Having frequent meals also prevent you from consuming unhealthy foods.

 6. Follow your hobby for increasing the physical activity

Following your hobby, you can increase your physical activity. Cooking food, practicing gardening may help to increase physical activity to some extent and hence helps to maximize weight loss.

 7.  Prefer high fiber containing diets

Fiber is a complex carbohydrate and it can’t be easily digested by our body. For the digestion of fiber these need to be acted upon by microbes in our gut. Unlike other food, it is not digested in the gut lumen and hence it takes longer time to reach the gut and hence keeps us full for a longer time.

If you are planning to lose weight, you must focus on high fiber containing diets. Food items like beans, pulses, vegetables, fruits and whole grains are rich sources of fiber. So, replace meat and dairy products with this type of plant based food.   

How Fast Does The Vegan Diet Accelerate Weight Loss?

Rapid weight loss is injurious to health. Also, vegan diets don’t lead to rapid weight loss. As we know dieting is the predictor of future weight gain. So, by focusing on a low calorie, lower fat containing vegan diet, you can reduce your weight gain gradually.

What About Vegan Diets And Weight Gain?

Like that of other diets, vegan diets can also put on weight. Replacing meat and dairy products with high calorie and protein containing plant based diets may increase your weight gain. Vegan diet with high carbohydrate contents can significantly increase your weight gain. So, be wise enough while sorting food items for your regular diet.


Consuming an unhealthy diet leads to weight gain. This weight gain has become a severe problem for many of us. Staying slim and healthy is all that we want. So, for this we all have been searching about the diet. A vegan diet is one that can make you slim and healthy. As mentioned in this article, several scientific studies have proven that veganism leads to weight loss. As plant based diets are low in calorie content and saturated fat, they will never put on weight. Besides following a vegan lifestyle, you can also reduce your weight by increasing your physical activities. Increasing physical activity basically helps to burn the excess calories and hence prevents you from gaining weight. So, stay vegan and maximize your weight loss. 

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