If you're looking for a vegan diet plan for weight loss fast then you have come to the right place. It is believed that those who follow a vegan diet for four months lose around four pounds more than those who eat an animal-based diet. Following a proper vegan diet will not only help you meet your weight loss goal, but it will also assist you in maintaining a healthy weight.
However, many who decide to change to a vegan diet in order to lose weight end up replacing meat and animal products with highly processed plant-based foods. This is not recommended as they are more likely to consist of excess fat, salt, sugar, and calories, and do not provide the correct nutrition. Thankfully, vegan diets are a lot more than just processed foods. To make this process easier for you, we have collaborated with a nutritionist to put together a weight loss plant-based diet plan to help you achieve your goal. Let us help you on this transformational journey.
Below we will outline some tips on how you can follow a vegan diet and lose weight quickly, all while ensuring adequate nutrition for the optimal functioning of your body.
Important Consideration
You can use the provided food pyramid to guide your food choices along your weight loss journey. Fruits and vegetables are at the base of the vegan food pyramid. This means that they should be consumed in greater portions above all other categories. Above fruits and vegetables are whole grains which also consist of gluten-free options for those who are gluten intolerant or suffer from celiac disease. Although you can use this pyramid as a guide, you also need to bear in mind that portion control and calorie intake are crucial for weight loss.
Please note that there is a variety of vegan whole foods to choose from and that the pyramid only showcases an exhaustible list.
The Vegan Food Pyramid
Vegan Diet Plan for Fast Weight Loss Tips:
Don't skip out on Meal Planning
If you want to secure weight-loss while remaining healthy you need to ensure proper meal prep. Using the food vegan pyramid, you can verify that you incorporate all three macronutrients (carbohydrates, protein, and fat) into your daily planning. Meal prep from the night before or a week in advance will not only save you time, but it will also make your transition easier to maintain. Remember, your weight loss meal plan should not be one that frustrates and exhausts you.
Choose Healthy Meals
Although your goal is to lose weight, your health should never be compromised in doing so. Therefore, choose nutritious foods in your weight loss meal plan. Your focus should be on whole foods and minimally processed foods. Think of the following:
- fresh produce
- raw fruits
- raw vegetables
- minimally cooked vegetables
- whole grains
- no canned foods
Include High Fiber Foods
High-fiber foods give you a sense of satiety for a longer period. This simply means that you will feel full for an extended period. This will curb your hunger, help you considerably with your food cravings, and promote weight loss. Some high fiber foods include beans, broccoli, berries, avocadoes, potatoes, nuts, and fruits to name a few.
Remember your Protein
Eating protein when you're trying to lose weight is crucial, as protein will fill you up which means you won't need to eat as much to feel satisfied. The wonderful thing about protein is that it comes in many forms and therefore it's easy to include in meals as it can be eaten raw or cooked quite quickly. Plant-based proteins such as oats, quinoa, and lentils are very versatile and can be used as a main meal or as part of a meal, such as in a salad. If you need a quick breakfast or a midday snack, you could opt for protein powders or some of our easy-to-do, on-the-go protein snacks.
Go for Whole Grains instead of Refined Carbohydrates
They are touted for B vitamins, minerals, antioxidants and phytochemicals. Whole grains are very different from refined grains. Whole grains contain healthy complex carbohydrates that our bodies use for energy, and these are digested slowly. This means that they provide your body with the glucose that it needs, in a nice steady manner. Therefore, your blood sugar is kept in balance and this aspect also helps with weight loss. What you need to avoid are simple carbs such as white pasta, white bread, pastries, white rice, and opt for whole grain pasta, whole grain bread or brown rice instead.
Remember your Greens
There are so many greens to choose from such as brussel sprouts, spinach, kale lettuce, zucchini, and broccoli and it's easy to add them to any meal that you eat. For fast weight loss, these green foods are ideal as they are high in fiber, low in calories, and packed full of nutrients. You can eat them satisfyingly without having to think of how many calories you are consuming, making them ideal for weight loss and for the prevention of weight gain.
Avoid Processed Sugar
You need to reduce your sugar intake as sugar prevents you from losing weight. Avoid drinking fruit juices and eat fresh fruit instead.
Think wisely about Processed Soy
If you decide to embark on a vegan diet, it is easy to turn to convenient items, which include soy with the goal of getting adequate protein. While soy is an excellent source of protein which includes all 9 essential amino acids, you need to make sure that you carefully consider how processed a product is before you eat it. The health benefits of soya are more in line with minimally processed forms.
Be temperate with Nuts
Don't think you need to avoid nuts if you want to lose weight. Nuts provide us with the healthy fats that our bodies need. Toasted nuts not only taste more interesting, they also make the protein that they contain become more available to our bodies. However, don't eat more than a quarter cup of nuts a day if you wish to lose weight.
Avoid Trans Fats
Trans fat can naturally be found in meat and dairy products such as cheese. However, most trans fat is the result of turning liquid oil into solid form by adding hydrogen. This is often done to extend the shelf life of products. This type of fat can be found in many fried, packaged, or processed foods, including:
- Anything fried and battered
- Shortening and margarine
- Commercially baked cakes, pies, cookies, sweet rolls, donuts etc.
- Refrigerated dough
- Breads and crackers
- Frozen foods, such as frozen dinners, pizza, ice cream, frozen yogurt, milkshakes, and pudding
- Snack foods
- Fast foodEven a vegan diet based on loads of trans fat will lead to unwanted weight gain/ body fat.
Avoid Alcohol
Not only should your eating habits change if you want to lose weight quickly, so must your drinking habits. While alcohol has no nutritional value, it is high in calories, which has been associated with weight gain, especially in the abdomen region. One serving of alcohol on average contains 100 to 150 calories.
Your body is unable to store calories from alcohol to process for later, as is the case with calories from food. Therefore when alcohol is introduced into the system, your body immediately focuses on its breakdown. During this time, whatever else you ate recently takes the back burner and could get stored as fat.
Keep Hydrated and be sure to Exercise
Along with healthy meals, water, and exercise are key to weight loss. You need to participate in 75 minutes of vigorous activity or 150 minutes of moderate activity each week in order to lose weight by burning calories. The key is to remain consistent. Concerning water, you need to be drinking around 6 to 12 glasses a day.
Once you have begun a diet to lose weight in combination with other healthy practices, you will soon see how important what you choose to do and choose to eat is.
Be sure to manage your stress levels
What does this have to do with a vegan diet plan you may ask? When you are stressed, your body releases certain hormones. One of these is cortisol. The longer you remain stressed, the longer this hormone will remain present in your bloodstream. At this point, cortisol tends to increase appetite. This explains why many people turn to food when they are stressed. Often we choose” feel-good foods” which are packed with calories. Unfortunately, there are many unhealthy vegan “feel-good foods” that are readily available. The more you are able to manage your stress levels, the more likely you are to make better food decisions, rather than selecting emotionally or on a whim.
Are you still concerned that your body is not receiving adequate nutrients?
If you follow a proper plant-based diet consisting of a variety of foods from the different macronutrient food groups, in the right amounts, it is likely that your body will not experience nutritional deficiencies. However, if you are convinced that your plant based meals are not meeting the required nutritional intake, you may consider visiting a registered dietitian or nutritional coach in relation to the use of supplements.
