The plant-based diet is becoming increasingly popular with more people adopting plant-based alternatives in order to reap the benefits of a vegan diet. While many people adopt this way of living for environmental reasons, it could also be a great way to support weight loss.
Whether you’ve dabbled in plant-based living or you’re looking to overhaul your diet – we’ll take a closer look at how to achieve weight loss on a vegan diet and provide some tips for getting started.
Why a Vegan Diet Can Help You Lose Weight
There are a number of reasons why a vegan diet can be effective for weight loss, including:
1. Lower Calorie Density
Plant-based foods, such as vegetables, are generally lower in calories than animal products, which means you can eat a larger volume of food for fewer calories. This can help you feel full and satisfied without overeating, helping you stick to a calorie deficit.
2. Higher Fibre Content
Plant-based foods are typically higher in fibre than animal products such as meat and dairy. Fibre helps to promote a healthy gut and digestion, which can help reduce cravings.
3. Reduced Saturated Fat
Some animal products, such as cheese, butter, or fatty cuts of meat, are often high in saturated fat. The NHS suggests that eating too much saturated fat can raise the ‘bad cholesterol’ in your blood, which can contribute to weight gain and increase the risk of heart disease.
Plant-based foods, on the other hand, are naturally lower in saturated fat, which can help to reduce your overall fat intake.
Tips for Successful Weight Loss on a Vegan Diet
If you’re thinking about adopting a vegan diet for weight loss, here are some tips to help you get started:
Focus on Whole Foods
To get the most nutritional benefits from your vegan diet, focus on whole, plant-based foods like fruits, vegetables, whole grains, and legumes. These foods are high in fibre and essential nutrients and will help you feel full and satisfied.
Be Mindful of Your Protein Intake
While it is possible to get all the protein you need on a vegan diet, it does require some planning. Make sure you are incorporating protein-rich foods like beans, lentils, tofu, tempeh, and quinoa into your meals.
In fact, a study found that protein is more satiating than other macronutrients, providing you with the energy to support your diet plan and fuel your weight loss journey.
Pay Attention to Portion Sizes
While some plant-based foods are generally lower in calories, you’ll still have to pay attention to portion sizes. Use measuring cups or a food scale to ensure you are eating an appropriate amount of food for your goals.
The size of your plates is also important. A study suggests that eating with a larger plate means you could potentially consume more food, which increases your calorie intake. Introducing the plate method to your routine can easily help you keep your portion size and food consumption in check.
It’s advised to start with a nine-inch plate and fill half with non-starchy vegetables, one-quarter of lean protein, and the remaining quarter with foods rich in carbohydrates. This can help you accurately track what and how much you’re consuming.
Experiment with New Recipes
One of the best things about a vegan diet is that it provides you with the opportunity to try new and interesting recipes. Look for vegan cookbooks or online resources for inspiration, and experiment with new ingredients and flavours.
Try our favourite vegan-friendly low-calorie mushroom stroganoff. Providing only 56 calories per serving, it’s also rich in protein and rich in protein and contains a number of different vitamins that can help to keep you nourished on your weight-loss journey.
Drinking plenty of water throughout the day can help you feel full and support the maintenance of various bodily functions. Being adequately hydrated is important for a number of different reasons, such as circulation, digestion and more. The NHS Eatwell Guide suggests that adults should drink 1.2 to 1.5 litres of water per day.
Incorporating these tips into your routine could help you succeed in your weight loss plan on a vegan diet. After reaching your goals, it’s also crucial to learn how to maintain your weight long-term to keep you healthy and happy. Discover the top tips that you need to know on our blog today!