How to Lose Weight on a Vegan Diet

Posted on April 19, 2021

There are many benefits to eating a vegan diet, including preservation of the planet, protection of animals, and improved health. In fact, many new vegans report that they began losing weight simply by making this diet change. If you want to keep the scale moving in the right direction, explore these tips on how to lose weight on a vegan diet.

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Follow a Vegan Meal Plan for Portion Control

If you’re trying to lose weight on a vegan diet, a smart strategy is to portion out your meals so you don’t overeat. This can easily be achieved by following a vegan meal plan. Whether it’s a delivery service or structured recipes you prepare yourself, most vegan meal plans will share nutritional information as well as the serving size for each meal. 

Portioning out your meals doesn’t have to be complicated. Here’s a quick and easy tip: if you’re cooking a meal that makes 4 servings, immediately portion it out into 4 food containers after you cook it to save for later.

Avoid Processed and Vegan Junk Foods

Just because a food is vegan or plant-based, that doesn’t mean it’s good for you. Like their non-vegan counterparts, vegan junk foods usually contain the holy trinity of processed and packaged food ingredients: salt, sugar, and fat. The food industry has specifically manipulated the ratios of ingredients in their products to optimize the taste and keep consumers hooked.

That’s not to say you can never treat yourself to your favorite vegan dessert or snack. We all need a cheat day from time to time! If your sweet tooth needs to be tamed and a piece of fruit won’t cut it, there are plenty of healthy vegan recipes that you can make, like vegan “nice cream” or black bean brownies, that won’t derail your weight-loss goals.

Eat Whole Foods and Watch Added Fats

If you’re noticing your weight loss has slowed down or reached a plateau, you may want to adopt a whole-food, plant-based diet that’s also low in fat. A whole-food, plant-based diet is a type of vegan diet that focuses on eating foods that are minimally processed. This means eliminating highly refined foods (e.g., white flour and white rice), artificial sweeteners (e.g., high-fructose corn syrup), and foods with added fat, like oils. 

As you get closer to your goal weight, you may want to remove other added fats, like peanut butter, tahini, avocado, nuts, and coconut milk. While these foods may be considered “healthy fats,” they have a high-calorie density. It also doesn’t necessarily matter if a fat is “good” or “bad.” When the body intakes fat, it stores it. 

It’s true we need fat to survive, and all foods contain some amount of fat. However, by choosing foods that have a low calorie density, like fruits, vegetables, whole grains, and legumes, those foods will take up more room in your stomach and leave you feeling full.

Don’t Drink Your Calories

If you want to lose weight on a vegan diet, you’re better off chewing your food than drinking it. Most people assume that smoothies and fruit juices are healthy options, but they’re often loaded with sweeteners that turn them into liquid calorie bombs. The same goes for fancy coffee house drinks, alcoholic beverages, soda, and sports drinks.

Unlike drinking a smoothie, which can be a mindless activity and disappear before you know it, chewing your food slows down the eating process. Chewing allows you to pay attention to your body’s cues, know when you’re getting full, and stops you from overeating.

Create a Calorie Deficit

Vegan or not, one of the most effective ways to reach your weight loss goal is to create a caloric deficit. That means you need to consume fewer calories than your Basal Metabolic Rate (BMR). Your BMR is the number of calories your body needs to function when it’s at rest. Multiple factors determine your BMR, such as age, weight, height, and activity level. 

If you’re interested in finding your BMR, you can input your height and weight on any of the free calculators online. Once you know how many calories your body needs, you can start adjusting your meals to create a caloric deficit. Keep in mind, a calorie deficit doesn’t need to be an extreme amount. Even cutting 100-200 calories a day from your diet will add up over time!

Visit Beyond Sushi in NYC

Now that you know how to lose weight on a vegan diet, enjoy a nutrient-rich, vegan meal from Beyond Sushi. We’re best known for our innovative, plant-based offerings and globally-inspired menu that will leave a lasting impact on both your palette and the planet. Dine-in with us or order takeout or delivery today!

Order Now

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