Thinking about adopting a vegan diet for weight loss? We look at how a plant-based plan could help you to get lean
Eating a balanced diet full of lots of fruit and vegetables is one of the best ways to stay well and maintain a healthy weight. So adopting a vegan diet for weight loss might appeal if you’re looking to drop a few pounds. In fact, people who eat more plant foods tend to weigh less on average than those eating meat, dairy and eggs, according to one 2017 study (opens in new tab). Substituting plant protein for animal protein has also been associated with lower mortality, according to another 2016 study (opens in new tab). Research (opens in new tab) also shows that reaching and maintaining a healthy weight could cut the risk of heart disease, as well as reducing blood pressure, cholesterol and the risk of developing type 2 diabetes. Being overweight can also lead to more aches and pains, issues with sleep, low energy and confidence. So is a vegan diet good for weight loss? In this article we look at whether cutting out meat, dairy and other animal products can actually help you to drop pounds and get lean. Although remember – just because something is labeled vegan, doesn’t make it automatically healthy. Packaged foods, even if they are meat-free, tend to be highly processed and contain added sugar, fat and salt. If you want to lose weight on a vegan diet it’s best to avoid these, as they will derail your health goals. Vegan diet for weight loss: eat enough protein What is protein? Protein is a macronutrient that is essential for growth and repair, as well as keeping us healthy. It can also help with weight loss because it boosts the metabolism and helps to keep the body full – meaning less chance of snacking on junk food or giving into sugar cravings. Most adults need around 0.75g of protein per kilo of body weight per day. In practice, that’s about two portions of meat, fish, nuts or tofu per day. As a rough guide, a portion of protein should fit into the palm of your hand. (Image credit: Getty Images) Nutritionist Jenna Hope (opens in new tab) explains that protein helps to increase satiety, also known as your feeling of fullness. “It can therefore keep you fuller for longer compared with carbohydrates and fats,” she says. “Additionally, protein requires more energy to break down, meaning less of the calories are absorbed. Protein from plant foods includes nuts, seeds, tofu and soy products, beans and pulses.” If you’re not a fan of eating protein, you can drink it in the form of a vegan shake.
