If you are already vegan or interested in becoming one, you are probably already relatively focused on maintaining a healthy lifestyle.

So, if you want to lose weight, you are probably a little worried that doing so with a plant-based diet can be tough, especially in terms of nutrition. While it is true that eating a plant-based diet can make weight loss a little more difficult with proper planning and the right information, you can do it and get back healthier than ever. Here’s how to do it ..

Just because something is plant-based does not mean it is healthy

Whether you are already a vegan or wondering how to become one, there are some things you can do. First of all, do not rely too much on processed plant foods. According to the Cleveland Clinic, eating a veggie burger at a restaurant often means consuming the same amount of fat և calories you ate at a beef burger. And you probably already know that potato chips և onion rings are technically vegetarian, but eating too much of them will certainly break your health goals.

Also, packaged products, even if they are vegan, tend to be more processed և contain more sugar և salt, so if you want to lose weight with a vegan diet, it is best to try to avoid them.

Related: 101 Amazing Tips for a Vegan Diet. Beginners, this is for you

Focus on balancing your plate

Sharon Palmer, MSFS, RDN, հեղինակ Author of California Vegan He says on the parade that balance is key. “You need to make sure you balance your plate with the main food groups in each meal,” he says. “This means focusing on vegetable proteins such as tofu, beans, lentils and walnuts. Then add whole grains: oats, quinoa և brown rice.

Next, pile on the vegetables and add the healthy oil. “Olives, avocados, exceptional virgin olive oil, nuts and seeds are good choices. Have fruit for dessert. You do not need a huge portion of each of these foods, but you should get at least one portion of each – more portions of vegetable oil, which will naturally be very low in calories.

Do not limit fats too much

This may seem counterproductive as you may think that including fats in your diet can slow you down, but fats can play a role in your nutritional needs. “Include some healthy fats, such as avocado or extra virgin olive oil, to help absorb fat-soluble nutrients,” she says. Christine M. Palumbo, RDN, FAND:, Food Consultant. “You will probably get the nutrients you need.”

Related: Answers to your question about vegetation?

Avoid major calorie cuts

You do not want to be frustrated if you cannot get the right pitch so invest in a good capo. “If you do, it’s yours In response, the body will learn to adapt to lower energy needs, ”he says. “Meet your nutrient needs – do not look for abrupt, rapid weight loss. Slow, steady weight loss is desirable և available.

If you hit a plateau, follow your steps and see that you are grazing a little too much, like that spoonful of peanut butter that you enjoy in the middle of the morning, maybe they will add the calories you are unaware of? in the mixture.

Pay attention to the pain of your hunger

If you feel hungry, try drinking some water first. If your body still says you need a snack in a few minutes, take the time to recharge for high-quality protein, such as nuts. “If you miss out on protein or any other nutritious food, you may end up starving all the time, eating more than you want to,” says Bricet.

Check your nutrient intake

Since you do not use any animal products as vegan, it is possible to keep your intake of certain nutrients. Not only are nutrients good for your overall health, but not getting enough vitamins and minerals can make you hungrier. According to the Cleveland Clinic, some of these nutrients include:

Vitamin D:

You can get this by drinking fortified rice or soy milk or talking to your doctor about taking 600 IU daily.


Plant foods և Almond milk can be a good source.


“You can not get enough vitamin B-12 from 100% plant-based foods. If you are not sure you are getting all the nutrients you need, see your registered dietitian for personalized advice.”

Related: 10 nutrients to make sure you get if you follow a vegan diet

Since you can eat quite a lot of vegetables, you can taste the rainbow whenever you want. “Multiply your plate with non-starchy vegetables of different colors, such as eggplant, cabbage, lettuce, zucchini, mushrooms and tomatoes,” says Bricet. “You add nutrients.” In addition, you will enjoy new foods that you may not have eaten before.

Be kind to yourself

Losing weight as a vegan is a great goal to pursue, but addiction can be a little tricky. If the scale number fluctuates a bit, try not to worry.

Palumbo says. “Start your physical activity to boost your metabolism; be kind to yourself.” Find some favorite vegetarian snacks and incorporate them into your meal plan. Do not deprive yourself of taste, take it one day at a time. ”

Next, here are some of the best vegan snacks to eat.


Sharon Palmer, MSFS, RDN

Christine M. Palumbo, RDN, FAND, Nutrition Consultant

Christy Brissett, MS, RD, owner of 80 Twenty Nutrition

Going Vegan 101 Cleveland Clinic