Can I Lose Weight On a Vegan Diet? 10 Best Foods to Eat

healthy vegan apple fruit decrease waist line

The idea that vegan foods help you lose weight probably comes from the long perpetuated image of vegan foods as only low calorie foods like fruit, vegetables, salads.. that kind of stuff.

People turn to a vegan diet for many different reasons, and wanting to lose weight is one of them. It was around mid 2012 that I first ditched animal products, I thought it would help me lose weight. It sounds very ignorant now but I thought at the time that any vegan food is good for weight loss. So I stuffed my face with high fat vegan cheese and pizza, thinking they were good weight loss foods.

So you may be wondering, “can I lose weight on a vegan diet?” Yes, I believe it is easier to lose weight eating plant foods because they are generally low in fat and calories, while high in nutrients and fiber which helps keep you fuller longer and reducing hunger, therefore you don’t overeat. But you can actually lose weight eating anything…

Weight Loss on The McDonald’s Diet

A few years ago there was a high school science teacher named John Cisna who lost almost 60 pounds eating foods exclusively from McDonalds. He was able to do this by keeping his calorie intake at a maximum of 2,000 per day, as well as including 45 minutes of cardio exercise per day.

Calories In, Calories Out

What does this mean? Weight loss has more to do with the amount of calories you eat than what you eat. An average 160lb man would need about 2,000 calories to stay at his current weight, if he creates a calorie deficit due to eating less than 2,000 calories or through exercising, then weight loss will occur. You can lose 1lb of body fat for every 3,500 of calorie deficit. 

Vegan Foods VS Animal Foods For Weight Loss

Generally speaking animal foods are naturally high in fat, calories, while low in fiber. This makes overeating on meat and cheese much easier, I mean, have you ever heard of anyone overeating and getting obese on celery and carrots? Probably not. But the thing is nowadays there are so much of these vegan junk foods that imitate the taste of animal foods, these foods are high in fat, calories, and sodium, this contributes to weight gain just the same as animal foods.

I think the best way to lose weight on a vegan diet is to stick with the natural stuff. Fruit, vegetables, whole grain, beans, and a little bit of nuts and seeds. When you are eating these foods, you don’t need to count calories because plant foods are low in calories and have lots of fiber that tells your brain to stop eating. Eat the high fat vegan cheese and fake meats as an occasional treat, because they can fatten you up just as much as animal foods. But overall when it comes to losing weight, it’s all about the amount of calories you eat. 

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2 thoughts on “Can I Lose Weight On a Vegan Diet? 10 Best Foods to Eat

  1. Dinh says:

    I am going to try and stick to the natural stuff and see if it makes me lose weight. The only problem I have is having cravings for desserts!

    • Hey Dinh, if you’re looking for natural sweets then I have good news for you. Take a few ripe bananas and slice them up, then put them in the freezer for a few hours until frozen. Then put them in a blender and pulse them until they’re creamy and smooth, then you’ve got yourself banana ice cream. Trust me, it tastes surprisingly good and it’s all natural with no added sugars or preservatives. You can do this with any type of frozen fruit, but bananas are best for making the texture creamy. I actually wrote a post explaining how to turn frozen fruit into ice cream, you can read it HERE.

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