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Vegan Diet Secrets For Weight Loss: Here’s A List Of Low-Calorie Meals

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It’s easier to follow a vegan diet for weight loss than you may think. Just forget about the myths you have in mind about vegan diet and it will work great for you as it’s completely healthy, portion-controlled, and calorie-deficit.

Two bowls containing vegetarian and vegan food for weight loss
Raw Vegan Diets For Weight Loss Fast

According to the World Health Organization (WHO), obesity has been a rapidly growing health disorder in human history that even outreach pandemic levels. And unfortunately, there has been no permanent solution to this problem.

At the same time, vegan diet is considered an effective formula for shedding extra pounds more than other diet plans. In fact, the most popular dieting programs target plant based foods to achieve significant weight loss.

So, if you’re excited enough to lose your extra fat while following a vegetarian weight loss plan, you need to read ahead. Here, you’ll get to know the benefits of plant based diet, how vegan diet is effective for weight loss, and a list of low carb, high protein, and healthy foods to lose weight fast. Let’s move forward.

Do You Know That?

More than half of American adults are struggling with the overweight they’re not comfortable with. Although obesity is not itself a life-threatening issue as it can be prevented or controlled over time, however, there has not been a significant reduction in the obese population probably because of poor diet planning.

Understanding Vegan Diet For Weight Loss

Veganism is not only a diet pattern rather it’s a lifestyle that drives you on a healthy journey.

Vegan diet is a combination of plant based products containing nutrition more or less than equal to animal products. It works by increasing the rate of the body’s metabolism, providing essential nutrients, holding the extra storage of fat, and controlling the daily consuming calorie count.

Many people switch their routine diet with vegan diet plan just because they’re unable to digest animal products or probably they don’t like their taste. However, there are some people who tend to follow vegan diet to lose the weight they’ve gained over years.

Obesity is a condition of gaining excessive fat that affects the optimal body’s metabolism and the individual becomes more vulnerable to many other complications including hypertension, diabetes, sleep disorders, and cancer.

Now, there’s a need to understand the nature of vegan diet for weight loss so that you can follow it to achieve your dream outcomes without falling into a trap. At times, people fail in losing weight because they’re following a random diet plan without knowing how it works.

Here I want to emphasize the fact that many people think that vegan diet is not easy to stick with and can cause a deficiency of certain essential nutrients. That’s not the case, a balanced vegan diet comes up with a rich proportion of healthy fats, proteins, and carbs that can help you lose weight healthily.

Don’t Have Time? Read Summary

Understanding veganism is essential because it’s not only a diet pattern but also a holistic path to wellness. Vegan diets are essential to lose weight because they’re portion-controlled, calorie-limited, and low in trans fats. So, try to find out the best combination of nutritionally balanced vegan foods and it will boost your metabolism, provide essential nutrients, and ease your weight loss journey.

Vegan Vs Non-Vegan Diet: Which Is Better

Picture yourself in a situation in which you are following a specific plant based diet plan to shed your extra fat but it doesn’t work that way. What would you’ll do? It’s simple that the diet plan sucks your efforts and money without paying you back.

So, you have to be dedicated to your vision and realistic throughout the calorie tracking process. Keep a delicate balance between what you are consuming and how many calories you’re spending.

To do that, let’s understand the difference between vegan and non-vegan diet for weight loss, their nutrient composition, how they work, and which one is more effective for you.

Two bowls containing vegan and non-vegan diet for weight loss
Vegan Vs Non-Vegan Diet

Firstly, vegan diet is a collection of plant based products excluding all the products derived from animals. Whereas non-vegan diet is a diverse group of diet including products from both plants and animals.

Secondly, these diets differ in the composition and quality of nutrients. For example, vegan diet contains relatively a lower proportion of essential nutrients than non vegan diet such as iron, calcium, Vitamin D, and iodine. However, vegan diet contains healthy fats and carbs that are helpful in losing weight rather than the trans fats (Bad fats) of animals.

Hold for a second, don’t think that a vegan diet can not meet your daily nutritional requirements. All you need to do is to plan a balanced diet with the right quantity of each essential nutrient.

Thirdly, vegan diet is more abundant and a budget-friendly option for weight loss. It also provides you with a variety of food choices that you love to add to your plate. However, animal based diet can easily disrupt your calorie intake and make you overweight with time. It can also provide you food choices that you may find pricey.

Read Summary

Choosing the right diet matters the most when it comes to losing weight. Think of the difference between vegan (only plants) and non-vegan (both plant and animal food) diets, and find out what suits you and your goals. Both diets work differently as plant based diet may lack some nutrients if not planned, whereas, animal based diet can make calorie control tricky. In short, maintaining balance is a key which is all about considering how much calories you are consuming and spending.

Healthy Vegan Foods For Weight Loss

The secret of losing weight lies in a way that how you tweak your eating habits in a vegan style. You need to incorporate plant based foods into all your favorite meal staples, snacks, beverages, and condiments.

Here is a list of foods you can add to your weight loss plan to boost your calorie burning process healthily.

Vegetables And Fruits

Veggies and fruits are true blessings for vegans as these are rich in all the essential nutrients every individual requires to function properly. At the same time, these are calorie-controlled so you can consume them while on a weight loss journey.

Vegetables include leafy greens such as spinach, kale, collard greens and cruciferous veggies such as broccoli, cabbage, and cauliflower.

Similarly, citrus fruits and berries are the best raw foods you can add to your weight loss diet plan without even worrying about calories.

Consuming veggies and fruits doesn’t help you directly in losing weight but can reduce your glycemic index, total energy density, and fat intake.

Legumes And Whole Grains

Recent scientific studies have found a correlation of the adequate intake of legumes and whole grains with weight reduction and management.

Add a decent proportion of legumes and grains to your staple meals to get healthy fibers and proteins. Lentils, chickpeas, black beans, quinoa, oats, and barley are best to consider for weight loss.

All of these are good to satiate you and prevent frequent hunger throughout the day. In addition to these, make use of seeds such as chia seeds and flaxseeds in your diet to ensure the intake of healthy carbs.

Vegan Beverages And Smoothies

Switch your ordinary drinks, refreshing beverages, and filling smoothies with vegan drinks if you’re new to follow vegan diet plan. Don’t worry, there are a lot more options available when you set on your weight loss journey using plant based products.

The best part of the vegan drinkables is that these make you feel full most of the time in your day, and thus are helpful in reducing your direct calorie intake. Moreover, it’s the best way to control your frequent hunger panics smartly during your vegan weight loss journey.

When I am talking about vegan drinks or smoothies, what exactly do I mean by these? Well, it can be your dairy-free milk alternatives such as almond milk, cashew milk, and buttermilk.

Similarly, green tea and herbal infusions are good to go to boost your body’s metabolism and ultimately help you in losing extra pounds.

Start preparing vegan versions of smoothies using dairy milk alternatives, fruits, and vegetables. Consume them in place of your routine meals so that you can keep a balance between calorie intake and calories out.

Other Vegan Foods For Weight Loss

A list of raw vegan foods goes on and on containing a diverse range of edibles from individual fruits or vegetables to whole meals. The only thing you have to do is to try out different foods and track what really works for you.

In addition to considering different food groups that are effective for weight loss, there are some defined sources that you can add to your vegan weight loss plan.

For example, blueberries, grapefruit, tofu, bell peppers, brown rice, zucchini, cucumber, celery, onions, and tempeh are effective because they are low in calories and rich in vitamins and antioxidants.

Whole vegan meals bring similar nutrition to your body while keeping you aligned with your diet plan. The best whole vegan meals are mushroom quesadilla, chickpea curry, lentil soup, veggie wraps, oatmeal, and quinoa salad.

Read Summary

Accept that the plant world is more diverse, colorful, and healthy offering a variety of options to you. So, plan your weight loss plan with vegetables and fruits to get vital nutrients. Add legumes and grains to curb your frequent hunger. Similarly, try some vegan drinks and smoothies to boost your metabolism. So, prepare a nutritious meal every day that provides a true blend of flavor and texture within your calorie limit.

Quick Takeaway

Don’t ever consider vegan diet as a hard challenge to take on. Always be realistic, goal-oriented, and gentle to yourself. If you’ve gained extra pounds over time and now you want to lose them, trying vegan diet plan is the best solution for you.

Before going to be a vegan, research about the veganism and learn from traditional vegans about their eating patterns. It will make you able to plan your diet routine accordingly.

Another thing you’ll need to do is incorporate calorie-deficit, portion-controlled, and healthy foods into your vegan diet plan for weight loss. To do that, go through different food groups I have mentioned above and find your favorites.


Hey, I’m Ayesha Khalid, the main writer of Substitutesfor.com. I love to write about food ingredients, cooking guides, and helping tips and tricks to upgrade your cooking experience. The aim of writing is to provide you with a collection of substitutions and novel ideas to try so that you can find all the needed information at once. Here, you can get ideas according to your diet restrictions, taste preferences, and health conditions.

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