Tips for Losing Weight on a Vegan Diet

Being vegan generally means that you will live a healthier lifestyle, but it doesn’t mean 
you’ll instantly lose weight. The secret to losing weight is not just to eat foods that 
conform to a vegan diet, but also to eat healthy foods that can supply your body with the 
vitamins and minerals it needs. These tips will help you adhere to your food preferences 
while aiding in your weight loss attempts.  
 
Don’t Eat Substitutes
 
Many vegan substitutes for dairy and meat are made of soy. They aren’t bad for you 
occasionally, but tend to contain high amounts of sodium and fat. Work with the food 
pyramid to develop your own recipes and menu with foods that aren’t simply 
replacements.  
 
Eat Whole Grains
 
Grains aren’t bad for you with weight loss if you’re eating the right ones. Whole grains 
include B vitamins and other nutrients your body needs. Avoid foods that contained any 
refined grains and move to eat whole grains. These take longer for the body to digest 
and keep your blood sugar stabilized longer due to slower disbursement. Simple grains 
include white rice, pasta, and bread while whole grains are found in whole grain pasta 
and brown rice. There is a large difference in how these are processed by your body 
and the effect the foods will have on your weight loss journey.  
 
Drink Plenty of Water
 
It’s not possible to stress how important water is for a healthy diet. Your body needs 
water to remain hydrated and process the foods with higher levels of fiber in them. Try 
to get a minimum of 64oz of water a day, but more won’t hurt. You may opt to drink less 
water if you eat a lot of fruits and vegetables with a high-water content.  
 
Avoid Sugar
 
The word vegan doesn’t mean healthy. A food being labeled as vegan doesn’t mean it 
has a low sugar content. Sugar is counterproductive to weight loss and should be 
consumed in very strict moderation. Check labels to see if sugar, also referred to as 
high fructose corn syrup, is in what you’re eating. You might be surprised by how many 
foods contain sugar. This also applies to fruit juice, since it removes many of the 
nutrients and adds sugar to make.  
 
Allow Nuts
 
Nuts are good for you if consumed in moderation. There are many types to try and 
they’re high in protein, an essential nutrient. You can also toast them for a different 
flavor. Stick to less than a half a cup per day if weight is a concern.  
 
It’s possible to be a vegan and lose weight, but it requires changing your eating habits. 
Focus on healthier options and really modify what you eat while keeping yourself and 
hunger satisfied.

