How to lose weight on a vegan diet- 7 effective factors

Spread the love

Adopting a vegan diet is by far the most natural and easiest way to lose weight due to the food choices of the diet as per the recent and shocking study from the journal,Nutrition. However, despite all of how to lose weight on a vegan dietthis many people find it hard to lose weight consuming this diet.

This is because most people do not know the right methods for pulling this off. This is why it is my duty in this article to give you the ways on how to lose weight on a vegan diet.

I will give you the foods and habits you need to adopt to accomplish this feat.

I accidentally stumbled upon this strategy myself when I started my vegan diet journey back in 2010. This was something I had been doing naturally and people started asking about it.

Thus this is why I am sharing it with you today.

1.Make protein foods your friend

How to lose weight on a vegan diet

If you really want to learn how to lose weight on a vegan diet then focusing on your protein intake is the first step.

Protein has the effect of keeping you full for extend hours during the day. The more you stay full the less you will be compelled to keep eating which adds more calories.

We all know that when you keep eating you tend to eat foods which are normally unhealthy snacks. This is also the case with a vegan diet (Yes the vegan diet also has unhealthy snacks).

The benefit of eating more protein is that it builds more muscles in your body which is what helps to replace muscles in the body.


It is best to incorporate a strength training exercise which will focus on exercising and building the muscles and thus eliminating fats.

The great aspect about the vegan diet is that it has a variety of foods with protein, but the key is to merely focus on the high protein vegan food.

Here is the list of vegan foods high in proteins:how to lose weight on a vegan diet

  • Protein shakes
  • Protein smoothies
  • Protein powder
  • Protein bars
  • Beans
  • Lentils
  • Oats

The great thing is thing about all these foods is that they can be used in all sorts of plates since they are versatile.

For example lentils can be used in doing stir-fry.

2.Stay hydrated is key

how to lose weight on a vegan diet

Research has proved over and over again that drinking water has the effect of curbing hunger which prevents you from over-eating.

Our bodies are made out of 60% water and this is the reason we need to fill it up with water as a weight lose strategy.

Have you ever seen people running on the streets with water bottles in their hands?

I bet you have.

Well beyond getting hydrated most often than not those people you see are using water to help with the weight loss to some degree (some are aware of this and some may have no clue about this)

Research has also shown over the years that consuming high amounts of water is the best way to lose weight.

So try to include many glasses of water during the day at the office (but do not over do it) and it will help a lot in shredding your weight.

Please note: that when I say stay hydrated I am not talking about consuming any liquid I am talking strictly water.

3.Meal times are important


This is a big one to never neglect for your aim of knowing how to lose weight on a vegan diet and I will explain why.

You see the time of day you eat has a huge impact on your weight lose efforts.

In order to lose wight on a vegan diet make sure you do not eat a huge meal at night.

This is because if you eat a huge meal at night you will face the problem of your body not using up the foods that you have just eaten since you will be going straight to bed without exercises.

The best plan is to rather spread out your meal times during the day.

You do this by eating light meals on your breakfast, lunch and super. This will keep your body very light and it will be easy to burn fats.

4.Eliminate Junk vegan foods

how to lose weight on a vegan diet

The vegan diet also has some junk foods or processed foods which must not be eaten regularly if you are aiming to lose weight.

In my article about a vegan for beginners I highlighted that a vegan diet has a sub-group diet called the junk vegan diet,

This diet has to be totally avoided if you are aiming to lose weight.

Having said that all vegan diets/groups should avoid eating these foods excessively that are processed like the soy products:vegan burgers, sasuages etc.

There are many alternatives to these foods such as something like a black bean burger.

5.Watch your portions

how to lose weight on a vegan diet

As I mentioned above about in monitoring your meal times, it is very important to eat light meals that are spread throughout the day.

The big important factor to know is how much of protein your body needs in order to be able to give you adequate amounts.

Most people fail to lose weight due to know eating enough minerals for their bodies.

What I have observed over the years is the vegans tend to eat a lot just because they believe that since it is a plant based diet it will always be enough.

What these vegans forget is that it is not about the amounts of foods you eat but what types of foods you eat.

You see if you eat too much of the wrong foods, for example too much processed food, and eat less of the right ones like protein filled than you will go no where in your efforts of losing weight on the vegan diet.

6.Plan meals like lunch beforehand

how to lose weight on a vegan diet

If you are really serious about losing weight fast this would be the most important tip you can follow.

Have you ever heard of the term ” if you fail to plan then you plan to fail?”

I am sure you have..

This statement is true not just for losing weight in a vegan diet but it is true for weight lose any diet. You see one of the worst things people do is to prepare food in a rush (may rushing to work).

So what happens when you do things rushing?how to lose weight on a vegan diet

You do not think right?

Well this is what makes nearly 98% of people trying to lose weight fail.

The most culprit of meals in weight lose failure is lunch meal or snacks and midnight snacks. People normally tend to eat because they are bored.

Do you want to learn if you are eating snacks because you are bored (emotional) or you are really hungry?

You can check this by doing what is called the apple test..Have you heard of it?

If you haven’t it a process of drinking water just at the moment your snack craving start and than taking an apple (or any fruit you like) and asking yourself if you would really eat it or not.

So if you answer yes to that question then you should eat the apple (or your favorite fruit) because you are hungry but if you answer no then it is just your emotions, you are bored,

This has worked for me over the years even before I started a vegan diet, May that is what explains my great weight management.

7.Exercises regularly

For you to get the benefits of a vegan diet you must make sure you include exercising as your lifestyle.

This one is a no-brainer. For every weight lose program if you do not exercise more often than not you will drastically increase your chances of weight gain.

Exercising regularly is a great way to burn calories and also build muscles.

Remember the more you build muscles the more you get rid of fat because fats are caused by lack of muscles in the body.

The exercises according to me do not have to be to rigorous, moderate is good as long as it because a regular activity.

Below is a video of a new study talking about how losing weight on a plant based diet is more effective than other ways of losing weight.

8. Jon a weight loss program

The best way to ensure you lose weight over a long period is to actually get accountable to someone. This will make your jouerny easier.

You can get a personal trainer who is well trained and know what he is doing. However if you do not have money for a personal trainer than there are otjer options.

One of those is purchasing an online weight loss program as this will be able to guide you  well.

Some of these also have great personal trainers within them. You can check for the one you look on my review page.

Here are the most popular ones:

Take home message


losing weight on a vegan diet is the hardest thing for some people but this is because they lack just a bit of information.

Only if they knew that if they focused on increasing the protein intake and eliminate processed foods that would really work wonders for them.

I can guarantee you that over 60% of people who struggle to lose weight do not know how to incorporate these simple tips and thus that is why there is a huge failure rate.

People go into the diet thinking that just because it is the most strictest diet than it will give them weight lose.

Yes sure it does for many but it also never does that for some. This is all due to many factors like genes and their metabolism.

I hope this article was informative in helping your learn how to lose weight on a vegan diet.

If you have any questions or if you would like to add a comment you can do that below, I will be more than happy to engage with you.

Reader Comments

  1. SkyPath

    This article has such a piece of great information about lose weight on a vegan diet, and I really don’t know we can use watch to lose weight, that’s pretty cool! Thank you for this great article!

  2. Ivan Brozincevic

    I’m not vegan, but at least 80% of my diet is vegan based. I agree with your seven tips to lose weight on a vegan diet, especially with the one about water. Many people neglect this fact. What’s your recommendation regarding quantity or daily intake? I aim at a minimum of 2 liters per day.

  3. Marija

    Great post! Couple of years ago I wouldn’t believe you that is that hard to loose weight while eating vegan. But you are absolutely right-there is a lot of vegan junk food too!
    Thanks for sharing!

  4. elene

    Great post. I have been looking for losing weight and I think a vegan diet will be the best solution for me since it seems very healthy

Write a Comment

Your email address will not be published. Required fields are marked *