According to a study published in the Journal of General
Internal Medicine, individuals who follow a vegan diet for approximately
18 weeks shed, on average, four pounds more than those who follow animal-based
diets. While this fact is great for anyone looking to lose weight, conversion
to a plant-based regimen and weight loss are not always synonymous.
Many who switch to a vegan diet for weight-loss reasons often find themselves
filling the meatless void with an array of plant-based processed food. Luckily,
a veg diet is so much more than packaged food that just happens to be
animal-free, especially for those looking to lose weight. By following these
six tips, you’ll fit into your favorite pair of jeans in no time, all while
doing good for animals and the environment.
1. Review the vegan food pyramid
The foundation of the vegan food pyramid is greens and
vegetables followed by fruit and whole grains. This is an updated version
of MyPyramid—the food guide that replaced the Food Guide
Pyramid in 2005—which emphasized grains, bread, cereal, and pasta as the
foundation of a good nutritional regimen. Although the vegan food pyramid
serves as a guide, caloric intake and portion control are key factors for any healthy
weight-loss program.
2. Eat greens
The versatility of spinach, broccoli, Swiss chard, bok choy, Brussels
sprouts, and zucchini makes dark leafy greens a wonderful addition to any meal.
These foods are ideal for weight loss because they are the “most nutrient-dense
healthy items” and “are extremely low in calorie and high in fiber,” says Lisa
Odenweller, CEO of Santa Monica-based superfood café Beaming. The high-fiber content keeps you satiated
throughout the day while helping you avoid unhealthy snacking. Other high-fiber
options include fruit (be mindful of the sugar content) and raw tree nuts
(almonds, walnuts, and cashews), which are packed with protein and fiber and
can help lower cholesterol.
3. Up your protein
Consumption of protein-rich food is vital in many weight-loss programs
because protein fills you up faster; thus, you need less food to be satisfied.
According to Stephanie Goldfinger of vegetarian website Cooking for Luv, proteins are available in many forms, which
makes them convenient to incorporate into meals because they can be eaten raw
or cooked quickly. Protein powders are ideal for a grab-and-go breakfast or
mid-day smoothie, while other plant-based proteins such as tempeh, beans,
lentils, quinoa, and oats are versatile and can serve as the main component of
a veggie burrito, salad, or stir-fry.
4. Limit processed soy
Soy products can be the easiest and most convenient “go-to” items when
transitioning to a vegan diet. Soy isn’t necessarily unhealthy, but it is
imperative that attention be paid to the amount of processed products in a meal
plan. For instance, a tofu scramble for breakfast, soy veggie burger for lunch,
and pad Thai with tofu for dinner is excessive. Instead, choose vegan cheese
made with nuts, a black bean burger, or a pad Thai with vegetables and tempeh
for whole-food versions of your favorite foods.
5. Prepare healthy meals
Meal planning is a vital component to ensure proper nutrition and weight
loss, and, thankfully, supermarkets now sell pre-packaged vegetables that are
table-ready in minutes. Examples of fast-and-easy dishes include quinoa bowls
with tempeh; a mixed stir-fry blend of broccoli, carrots, and mushrooms;
eggplant cutlets with marinara sauce, vegan cheese, and basil; and soba noodles
with greens. If these meals are beyond your scope, meal delivery services such
as HelloFresh and meal-planning
services such as PlateJoy provide
easy-to-follow recipes that are pre-measured and dietitian-approved.
6. Get exercise and stay hydrated
Healthy meals, water, and exercise are key components for any successful
weight-loss program. People should engage in 150 minutes of moderate aerobic
activity or 75 minutes of vigorous aerobic activity weekly in order to burn
calories and lose weight. High Intensity Interval Training (HIIT) is a form of
cardiovascular interval training focusing on alternating short periods of
intense anaerobic exercise with less-intense recovery periods. To achieve
maximum results, HIIT should be practiced three times a week and supplemented
with jogging or hiking, says Jorge Cruise, trainer and author of Tiny and Full. And don’t forget to
stay hydrated! Drinking a minimum of 64 ounces of water daily keeps your body
cleansed, which improves fitness and overall health.
Internal Medicine, individuals who follow a vegan diet for approximately
18 weeks shed, on average, four pounds more than those who follow animal-based
diets. While this fact is great for anyone looking to lose weight, conversion
to a plant-based regimen and weight loss are not always synonymous.
Many who switch to a vegan diet for weight-loss reasons often find themselves
filling the meatless void with an array of plant-based processed food. Luckily,
a veg diet is so much more than packaged food that just happens to be
animal-free, especially for those looking to lose weight. By following these
six tips, you’ll fit into your favorite pair of jeans in no time, all while
doing good for animals and the environment.
1. Review the vegan food pyramid
The foundation of the vegan food pyramid is greens and
vegetables followed by fruit and whole grains. This is an updated version
of MyPyramid—the food guide that replaced the Food Guide
Pyramid in 2005—which emphasized grains, bread, cereal, and pasta as the
foundation of a good nutritional regimen. Although the vegan food pyramid
serves as a guide, caloric intake and portion control are key factors for any healthy
weight-loss program.
2. Eat greens
The versatility of spinach, broccoli, Swiss chard, bok choy, Brussels
sprouts, and zucchini makes dark leafy greens a wonderful addition to any meal.
These foods are ideal for weight loss because they are the “most nutrient-dense
healthy items” and “are extremely low in calorie and high in fiber,” says Lisa
Odenweller, CEO of Santa Monica-based superfood café Beaming. The high-fiber content keeps you satiated
throughout the day while helping you avoid unhealthy snacking. Other high-fiber
options include fruit (be mindful of the sugar content) and raw tree nuts
(almonds, walnuts, and cashews), which are packed with protein and fiber and
can help lower cholesterol.
3. Up your protein
Consumption of protein-rich food is vital in many weight-loss programs
because protein fills you up faster; thus, you need less food to be satisfied.
According to Stephanie Goldfinger of vegetarian website Cooking for Luv, proteins are available in many forms, which
makes them convenient to incorporate into meals because they can be eaten raw
or cooked quickly. Protein powders are ideal for a grab-and-go breakfast or
mid-day smoothie, while other plant-based proteins such as tempeh, beans,
lentils, quinoa, and oats are versatile and can serve as the main component of
a veggie burrito, salad, or stir-fry.
4. Limit processed soy
Soy products can be the easiest and most convenient “go-to” items when
transitioning to a vegan diet. Soy isn’t necessarily unhealthy, but it is
imperative that attention be paid to the amount of processed products in a meal
plan. For instance, a tofu scramble for breakfast, soy veggie burger for lunch,
and pad Thai with tofu for dinner is excessive. Instead, choose vegan cheese
made with nuts, a black bean burger, or a pad Thai with vegetables and tempeh
for whole-food versions of your favorite foods.
5. Prepare healthy meals
Meal planning is a vital component to ensure proper nutrition and weight
loss, and, thankfully, supermarkets now sell pre-packaged vegetables that are
table-ready in minutes. Examples of fast-and-easy dishes include quinoa bowls
with tempeh; a mixed stir-fry blend of broccoli, carrots, and mushrooms;
eggplant cutlets with marinara sauce, vegan cheese, and basil; and soba noodles
with greens. If these meals are beyond your scope, meal delivery services such
as HelloFresh and meal-planning
services such as PlateJoy provide
easy-to-follow recipes that are pre-measured and dietitian-approved.
6. Get exercise and stay hydrated
Healthy meals, water, and exercise are key components for any successful
weight-loss program. People should engage in 150 minutes of moderate aerobic
activity or 75 minutes of vigorous aerobic activity weekly in order to burn
calories and lose weight. High Intensity Interval Training (HIIT) is a form of
cardiovascular interval training focusing on alternating short periods of
intense anaerobic exercise with less-intense recovery periods. To achieve
maximum results, HIIT should be practiced three times a week and supplemented
with jogging or hiking, says Jorge Cruise, trainer and author of Tiny and Full. And don’t forget to
stay hydrated! Drinking a minimum of 64 ounces of water daily keeps your body
cleansed, which improves fitness and overall health.
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