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How to lose weight on a Vegan Diet, made easy!

This topic was always a no brainer for me. I mean Vegans? Aren’t they chewing on Salads and Fruits mainly?

I always assumed that all Vegans must be skinny. How to lose weight on a Vegan Diet was not a question that I thought needs to be looked in to further.

But I was wrong! Eating a Vegan Diet does not automatically mean that the diet is balanced and low in calories. There are so many traps that we can step in, no matter what diet we are following.

Veganism has boomed over the last years and so did Vegan products offers too. This might sound great but be careful with the claimed healthy substitutes. Just because there is a Vegan version it does not necessarily mean that it is healthy.

Read the ingredients list on the package carefully and check the calories and sugar portion.

Dieting can be really confusing, we hear so many and often controversial things that it makes it hard to decide what we should believe in. My suggestion is to question everything you hear, don’t even believe me. Try it out yourself and see how it works for you.

Here are some tips on how to lose weight on a Vegan diet:

The right time to eat

Intermittent Fasting

No matter what diet you are following, timing is the key to weight loss. When you wake up and you are not hungry, do yourself a favor and don’t eat! Wait as much as you can, possibly around 4 hours after waking up.

You might have already heard about it but what I am referring to is intermittent fasting. It means that you eat during an 8-hour window and 16 hours consist of fasting. Let’s give you an example:

  • Wake up at 6am
  • Eat breakfast at 10am
  • Lunch at 2pm
  • Dinner at 6pm

If you give this new pattern a shot, be aware that it needs time to adapt. However, it is worthily and your efforts will be greatly rewarded!

By fasting for 16 hours you’ll put your body in a fat burning state. Using intermittent fasting together with exercise, makes your fat melt in no time!

Stay away from Sugary Drinks

Stay away from Sugary Drinks

When it comes to the daily calorie intake sugary drinks can easily be overseen. I never really bothered to check how much calories I am actually consuming by having one of my beloved soft drinks or Juices. Don’t underestimate their big impact on your weight.

How to lose weight on a Vegan Diet can be achieved easily by keeping our bodies hydrated with water! If you think, nahhhh water is to plain for my taste, add some flavors like lemon and lime or drink Sparkling instead.

I first had to understand what it really means to consume sugary drinks. So I decided to dig a bit further and found some interesting numbers about 3 popular drinks below:

  • Coca Cola (350 ml): 140 calories, 40 grams of sugar (10 teaspoons)
  • Red Bull Energy drink (250 ml): 108 calories, 27 grams of sugar (6.75 teaspoons)
  • Orange Juice (240 ml): 110 calories, 24 grams of sugar (6 teaspoons)

Call it a reality check! Not sure if you know but our daily sugar should be limited to 6 tsps (25 g) for women and 9 tsps (38 g) for men.

Basically by drinking just one or two sugary drinks, you already exceeded the daily recommendation and weight gain is guaranteed!

Limit your plant-based Junk Food

Eat healthy, no Junk!

Junk Food is so convenient. Tasty, fast and often cheap too. But as we all know, eating lots of processed food is not only unhealthy but as well rich in calories.

Unfortunately, I love Junk Food and I am the last person who would tell you not to eat sweets or fried foods anymore. However, those should be eaten in moderation and whenever possible replaced with fresher and healthier options.

Luckily for both of us I added some ideas in my other blog post Vegan Snacks Ideas.Β Just keep in mind that eating processed foods on a daily basis, leads to quick and constant weight gain.

Portion sizes matters

Portion sizes matters

Who said that size does not matter? The bigger your plate is, the bigger your portion will be too.

You can trick your mind and change that by simply switching your plates with smaller ones. This will help you to reduce the amount of food you serve and eat.

Sounds too good to be true? Just try it and you will see how well this works.

Don’t forget your Protein

Get your Protein

No one told me more about the importance of protein then my husband. But you know how it is when a beloved one is giving you adivce. We rather tend to ignore it until we figure it out by ourselves.

I had to give him some credit though, after realising that he was actually right. It is so important for weight loss!

Protein can reduce hunger, boosts metabolism and is packed with nutrients.

We need approximately 60 grams of daily protein to prevent deficiency. For weight loss however, the protein intake should be at around 30% of what we eat.

If you are anything like me and you have problems to reach the recommendation, then use aΒ plant-based protein powder. By including protein powder to your daily routine you can easily add 23g extra protein to your diet!

To get some ideas for protein rich foods, check my other page here.

Need to figure out if you are on track with your new eating habits? Use a food tracker app like Lifesum. It works suprisingly well. Believe me it sucks if your app tells you that you failed to reach your daily recommended nutrients. By using a food tracker the pressure is on!

If this approach is too painful, just write it on a paper instead. As long as you are honest and write down what you really ate it will help you to improve your eating habits for sure!

Go for it!

Just start eat healthy

How to lose weight on a Vegan Diet does not need to be hard. Just don’t overthink. There is no need to implement everything at one go. Those are just some tips that you can try out and see for yourself what works best. Important is that you start at all.

I can guarantee you that even if you follow only one of the above suggestions, you’ll definitely notice a difference.

Also consider using a food journal or an app as suggested above. As a result, you will be able to keep track on your daily calorie intake. It will be much easier to determine what you need to change to reach your desired weight.

Nathalie

18 Comments

  1. I need to melt my fat away! I am heading on a cruise in November, so I am going to try these tips! I am desperate to get into bikini shape before I go. Thanks for the great ideas!

  2. Hi Nathalie! Vegan here eating tortilla chips as I type this. I definitely know that gaining weight on a vegan diet is pretty easy. Ooopsies! πŸ™‚

    This is great advice. I think intermittent fasting is amazing. I naturally seem to not want to eat too early in the day. And I love going for a walk or a run on an empty stomach. I just feel lighter and more energized.

    Also have you looked into the concept of calorie density? You can each much bigger portions of certain foods that have lower calorie density. (Fruits, veggies, beans, whole grains, potatoes and other starchy vegetables.) They fill you up before you can ever overeat.

    • Hey Christina, thanks so much for sharing! That is great that it happens almost naturally for you. I did not yet. Thanks for your tip! I will definately look in to it πŸ™‚

  3. Some GR8 tips for shedding a little weight there Nathalie.
    I certainly use the eat as late as possible routine. I am up at 6am and rarely eat bfast until about 12ish. Then got slammed as I have far too many sugary drinks.

    Love to cook real food fo stay away from junk & processed foods.
    STILL haven’t made the full transition yet!

    Cheers for sharing,
    Tony B

    • Hello Tony, thanks for your feedback, much appreciated! Amazing that you already implemented so many good routines in your every day life. Don’t we all have a weakness? You do great! One step at a time and you will manage to remove or at least reduce your sugary drinks too.

  4. No matter what diet you are on, it seems like people like to find cheap ways to eat “healthy junk foods”. It defeats the purpose of living a healthier lifestyle. I’ve seen so many vegan, paleo, and keto junk foods in supermarkets!

    It’s a tough journey and I think the main thing is finding your why! That way people will most likely avoid cutting corners on food and get the results they have wanted.

  5. Being a vegan is a way to go for sure in terms of losing weight and eating healthy.The difficult would be just drinking only water .I drink fruit juices so that would be a adjustment to make.Amazing blog post mate I even booked marked the page

    • Hello Erick, thanks so much πŸ™‚ I am glad you like it! Well I struggled with water too but once you get used to it and make water your main drink, you will realise how much better you feel!

  6. I was never vegan per say, but vegetarian, in that I didn’t eat meat, fish or eggs. I still drank milk. People were always so surprised that I wasn’t a walking stick figure.

    I always had to explain that I still consumed a lot of calories, mostly healthy. It really boils down to calorie intake. People also tend to forget that fruits and juices are all high in sugar, and calories. 

    • Hey Dave, yes many people automatically assume that you should be thin eating a vegeterian or vegan diet. thanks for sharing πŸ™‚

  7. The fact is to start -eating healthy+doing exercises- changing our mind. I liked your suggestion about the time to eat, I will try it. I lost 24 pounds in 4 months, but I need to lose 20 more and it has been very difficult. I have done this about switching my plates:) with smaller ones, and yes it works. We can see the plate full of food, but it is not the amount we usually eat. And certainly, junk food tastes delicious, but is totally unhealthy. Thank you for sharing this post πŸ˜‰

    • What a great achievement! Congratulations! Yes exercise is so important to get you going. Let me know how you are doing. Wish you the very best!

  8. This is true and learned the hard way. You also have to read labels for “hidden” sugars. In fact, I didn’t know how much sugar I was consuming when I juiced fresh fruit. You have to be balanced in any diet/lifestyle. I started intermittent fasting 3 weeks ago. It was a challenge but I noticed a difference in my energy level. I was sleeping and waking up earlier. Plus, I was having increase energy throughout the day. Thanks for the info about protein. I will make sure I’m getting my daily dose.   

    • Thanks for sharing your experience. Yes reading labels really helps! I was many times shocked how much sugar is hidden in foods that you don’t expect. Intermittent fasting is indeed not easy but as you mentioned the benefits are great! Keep up your great work πŸ™‚

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