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Weight loss
Marisa HeinzeJune 30, 2022

Lose weight with a vegan diet - this is how it works!

More and more people want to lose weight through a vegan diet. But how suitable is this dietary option for weight loss? Here you can find out the best tips on how to lose weight vegan in the long term and without the yoyo effect.

Losing weight by going vegan - does it work?

These days, more and more people are adopting a vegan diet - and not without reason. Studies have found that vegans have a much lower BMI (Body Mass Index) than non-vegans. The BMI has long been considered a benchmark for a healthy body weight.
In addition, the vegan diet is far superior to other diets when it comes to losing weight. With a vegan diet, greater fat losses can be recorded than with other diets. To make the successes visible, you don't even have to count calories. You intuitively eat fewer calories, but you can eat your fill at every meal. This allows you to lose weight better and healthier than non-vegans who count calories.
It sounds too good to be true: you can eat without worrying and still drop the pounds. This is achieved through the main part of vegan foods having a high-water content and healthy amounts of fibre. As a result, these foods keep you full for longer, while preventing food cravings. In addition, the complex carbohydrates in these kinds of foods provide your body with sufficient energy, which is why the typical fatigue phases that you experience with very meat-based and fatty meals do not occur.
The plant-based diet can therefore clearly score points in terms of weight loss compared to conventional diets. The fact that you don't eat animal-based foods means that you can lose weight with a vegan diet. The vegan diet is usually lower in calories than other diets. That's why it is ideal for losing weight without having to count calories all the time.

What can I eat on a vegan diet?

You want to follow a vegan diet, but don't really know what you can and can't eat? No problem - we can help you. In a vegan diet, all animal foods are generally avoided. Meat, fish, and dairy products are replaced by lentils, beans or other plant-based foods.
(1) First of all, eat 5 portions of fruit and vegetables!
Fruit and vegetables contain a lot of water and are rich in fibre, meaning that you feel full earlier and longer. And best of all, fruits and vegetables are rich in minerals and vitamins that your body needs. Vegetables are especially safe because they contain almost no fat and are usually low in carbohydrates.
(2) Forget low-carb: go for nutrient-rich carbohydrates instead.
To ensure that you get enough energy during your vegan diet, you should focus on legumes and whole grains. Oatmeal, pulses, and whole grain products are particularly healthy. Legumes include various beans (soy or kidney beans), lentils and peas. Pulses also provide you with a lot of healthy protein, which maintains your muscle mass and keeps you satiated for longer if you exercise regularly. In this way you counteract the yoyo effect and protect your metabolism at the same time.
(3) Lose weight with a vegan diet: avoid highly processed products.
There are many sweets or substitute products that do not contain animal ingredients, but are still far from being low in calories. Losing weight through a vegan diet works best as follows: if possible, go for unprocessed foods such as vegetables, nuts, fruit, grains, seeds and pulses. Anything that occurs naturally and is unprocessed. Avoid foods high in sugar and fat and eat enough whole grains, vegetables, and beans for satiety.
  • Tip: it is worthwhile to look at the ingredients
The best example of a vegan calorie bomb is vegan cheese. Sure, switching to a vegan diet is much easier if you don't have to give up your much-loved Gouda, but can replace it with vegan varieties. But various substitute products consist largely of fats such as coconut or palm oil. They are real calorie bombs!
That is why you should pay attention to the fat content when shopping and compare it with the nutritional value table of animal products. Some meat substitutes, on the other hand, are very low in fat because they are mostly made of soy protein. Hence, it is always worth looking at the back of the packaging.
Even the delicious nut nougat cream, chocolate, cream or even biscuits and crisps are now available in vegan versions. Nevertheless, they unfortunately do not have fewer calories than their counterparts. Such products are therefore not suitable if you want to lose weight through a vegan diet.
Sugar is also a real fattener. Some manufacturers use terms like "isoglucose" or "glucose-fructose syrup" instead of "sugar". These new types of sugar are even more unhealthy than conventional sugar and really whet your appetite.
So, avoid high-fat substitutes, snacks and sweets. You should be especially careful with products containing glucose-fructose syrup. This applies to all diets if you want to lose weight!

How to cover all nutrients with a vegan diet

One thing is clear: if you want to lose weight being vegan, the body should be supplied with fewer calories than it consumes. Only then does the body start to draw energy from its own fat reserves. With such a reduction diet, the amount of nutrients supplied also decreases at the same time, which is why a well-thought-out selection of foods is indispensable. This will ensure that you counteract long-term nutrient deficiencies.
Focus on nutrient-dense foods:
  • Fresh fruit and vegetables for minerals, vitamins, and fibre.
  • Complex carbohydrates and legumes for energy
  • A portion of protein through tofu, tempeh, soy products or legumes
  • Healthy and unsaturated oils, such as olive oil, olives, nuts, or avocados
  • Drink enough water or unsweetened tea
Cross off the shopping list instead:
  • High-sugar desserts and snacks
  • Greasy and processed foods, such as pizza, burgers or ready meals
  • High-calorie drinks
  • White flour products such as toast, bread rolls and light pasta.
With these simple tips, you can successfully lose weight on a vegan diet.
On pulses you can rely
As a vegan, it is advisable to eat pulses every day, such as lentils, chickpeas and the like, as they are very rich plant sources of iron. Make sure to combine pulses with foods rich in vitamin C, such as lemon juice or fresh peppers. Vitamin C increases the absorption of iron in the intestine and ensures a sufficient supply. To ensure that you also get enough calcium, you are best advised to eat products such as soy yoghurt, tofu, or unsweetened soy milk.
As long as you eat a varied diet, avoid highly processed foods and get most of your calories from legumes, grains, fruits or vegetables, you will be able to get enough nutrients.
The exception: B12
The exceptions here are vitamin B12 and iodine. Since iodine is only found in some types of algae and vitamin B12 is completely absent from a vegan diet, you should supplement these nutrients in the long term.

Conclusion: losing weight on a vegan diet

A plant-based, vegan diet is ideal for losing weight. By eating filling and fibre-rich foods like legumes, whole grains, vegetables, and fruits, you stay full longer and do not have to go hungry. All these foods are high in complex carbohydrates and important proteins, which help you focus and give you enough energy to get through your day.
You should avoid crash diets and not skip meals. Much better would be a combination of a small calorie deficit of 500 calories and exercise. This will make you leaner and fitter at the same time. With a vegan diet, you will not have to suffer from hunger and you can manage to lose those annoying pounds. However, you should give yourself and your body enough time to get used to the new diet. This is the key to losing weight on a vegan diet.
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