Home Diets and Weight Loss Losing weight vegan: How it works!

Losing weight vegan: How it works!

by Josephine Andrews
Published: Last Updated on 156 views

A lasagna with ground beef or a creamy cake with lots of cream: Animal foods are often high in calories and unhealthy fats that make love handles grow. Anyone who eats a vegan diet automatically does without it and increasingly uses plant-based foods. Read here how you can best lose weight vegan and how healthy it is.

Lose weight vegan: is it possible?

In a vegan diet, meat, fish, milk, honey and eggs are taboo. Instead, plant-based foods are the main ingredients of vegan cuisine. The advantage: They have a low energy density and only provide a few calories, even in large quantities.

Several scientific studies show that a vegan diet is often more successful than a diet that consumes animal-based foods. This effect was evident even when the vegan participants were allowed to eat until they were full, while the control groups had to restrict their calorie intake.

This is partly because vegetables, legumes and whole grains contain a lot of fiber , which regulates digestion and has a positive effect on blood sugar levels. This means: They fill you up for a long time and prevent food cravings. The vegan participants also tended to consume fewer calories during the test period.

It also turned out that they ate less fat and more often resorted to foods with polyunsaturated fats (nuts, seeds) and vegetable proteins (tofu, tempeh , legumes).

A balanced plant-based diet is also rich in proteins, which are important for muscle growth. Legumes and soy-based foods in particular contain a lot of vegetable protein .

However, when the diets were calorie-matched, the vegan diet was no more effective than the control diet. So it depends on what and how much you eat exactly if you want to lose weight vegan.

Learn more about vegan foods here .

How can I lose weight vegan?

A vegan diet in itself is no guarantee that you will lose weight. Rather, it is important to eat consciously and in a balanced way. In order not to suffer from a nutrient deficiency, it is best to speak to a doctor or a nutritionist before changing your diet.

In order to lose weight with a purely plant-based diet, pay attention to the following points:

Healthy food

Eat a conscious and balanced diet when losing weight vegan. The key is to focus on nutrient-dense foods. This includes:

  • fresh fruits and vegetables
  • whole grain products
  • beans and legumes
  • nuts and seeds

Instead, avoid products made with wheat flour and sugar. It is better to use complex carbohydrates like those found in whole grain products, quinoa, potatoes or soy products. Alcohol and lemonade are also not suitable for losing weight.

The vegan food pyramid helps you to find out which foods are best for you.

You can find out more about the vegan food pyramid here .

Avoid vegan finished products

Vegan foods are not healthy per se. There are now many vegan substitutes in the supermarket that are full of fat , sugar and artificial flavorings. This applies, for example, to meat substitutes, vegan chocolate and nut cream or biscuits. Vegan frozen pizza or fries fried in vegetable fat are also not a good idea if you want to lose pounds.

Better to cook yourself and with fresh food. This also gives you control over exactly what ends up on your plate.

Healthy Fats

If you eat a purely plant-based diet and want to lose weight, you have to make sure that you still eat a lot of healthy fats in order not to suffer from a nutrient deficiency. Unsaturated fatty acids, such as those found in walnut oil, are important. Linseed, olive and rapeseed oil as well as avocados are also healthy sources of fat.

Nuts and seeds are also suitable for filling the nutrient depots. Porridge with plant milk, fruit and nuts, for example, is a good way to start the day healthily and with energy.

Is it healthy to lose weight vegan?

The results of studies suggest that switching to a plant-based diet can have positive health effects on body weight and body mass index (BMI) in people with obesity, cardiovascular disease and rheumatoid arthritis. To calculate the BMI, the ratio of weight and height is determined.

This is due, among other things, to the following points:

  • Plant-based foods contain a lot of dietary fiber, which regulates digestion and has a positive effect on blood sugar levels.
  • Vegans do not eat animal foods with saturated fat. Saturated fat has a negative effect on cholesterol levels.
  • Vegans are often better supplied with vitamins C and E, beta-carotene, vitamin B1, folate, biotin , pantothenic acid and magnesium thanks to their diet with lots of vegetables and legumes.

However, it is important for vegan weight loss to pay close attention to the nutrient supply. In principle, vitamin B12 cannot be sufficiently ingested through a purely plant-based diet. In this case, dietary supplements are necessary, otherwise there is a risk of anemia, for example.

Also pay attention to the following nutrients:

Learn more about the health effects of a vegan diet here .

Weight Loss Tips

There are many factors that affect weight loss, including:

  • Alter
  • body weight
  • physical activity
  • metabolic health
  • other medical problems

While you can’t control all of these factors, at least two are within your control: exercise and eating habits.


In order to lose pounds permanently, regular exercise is important. With exercise, you not only burn calories, you build muscle at the same time. The good thing is that muscles use more energy even when they are at rest.

How often sport is necessary to lose weight varies individually and depending on the level of training – but it should be at least 30 minutes of training three times a week. A mix of endurance sports and strength training is ideal.

In addition, build exercise into your everyday life:

  • Use the stairs instead of an elevator.
  • Get off the bus one stop early and walk the rest of the way.
  • During your lunch break or after work, go outside and take a walk.
  • Bike short distances instead of driving.

Here you can find out more about losing weight with sport .

Eat regularly

Eat regularly to boost your metabolism and promote healthy eating habits. Do not starve, this has a negative effect on the metabolism and increases the risk of food cravings.

If you’ve exercised, eat within 45 minutes of completing your workout—preferably a mix of protein and carbohydrates. This is good for building muscle.

Also, be mindful of the size of your portions. When putting together your menu, it is best to use the recommendations of the vegan food pyramid as a guide.

Avoid sweets

The same rules apply to both vegan and non-vegan sweets: eat them in moderation. Not only are they high in calories, but sugar can disrupt metabolism and lead to health problems like high blood pressure and inflammation in the body.

The German Society for Nutrition (DGE) recommends less than ten percent of the total energy intake as the maximum daily dose of sugar. With 2,000 calories a day, this corresponds to about 50 grams. That is about ten teaspoons. If you want to lose weight, you should reduce your sugar consumption as much as possible.

Save calories on drinks

The best thirst quenchers when losing weight are water and unsweetened teas: they contain no calories. Drink at least 1.5 liters of it a day. If you exercise a lot or sweat in the summer, increase your fluid intake.

Lemonades and juices, on the other hand, are real calorie bombs. There are about 50 calories in 100 milliliters. The following applies to smoothies : grab them if you want to use them to replace breakfast , for example. However, do not drink smoothies with a meal and always prepare the vitamin-rich drinks yourself. Industrial smoothies often contain a lot of sugar.

It is also better to avoid alcohol if you want to lose weight. Sparkling wine, wine and beer are high in calories, inhibit the breakdown of fat in the body and stimulate the appetite. These are all not good prerequisites for losing pounds.

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