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How to lose weight through vegan diet?

Vegan nutrition is no longer just a trend. More and more people are opting for the conscious renunciation of animal foods such as meat, fish, eggs and dairy products. Reasons for the vegan diet change can be health, environmental protection or animal welfare. Often the vegan nutrition is also used to lose weight. But does vegan decrease also function? Weight can be lost in principle with each nourishing form, because above all the way of life and the quantity of the food and the beverages are crucial. However, the vegan diet offers some advantages that can facilitate and support weight loss. But vegan food alone does not lead to the desired weight.

In our guide, we explain how you can lose weight through vegan nutrition, what benefits vegan foods offer and what you should look out for when losing weight vegan.

Can you lose weight through a vegan diet?

Ein Mann macht eine Pause vom Sport und isst einen Apfel, um vegan abzunehmen.

Losing weight vegan is basically possible with the right diet. However, weight loss does not occur through vegan foods alone. The prerequisite is a healthy, low-fat, low-calorie vegan diet.

Used consciously, plant-based foods can be a good basis for an individual diet. This is also confirmed by scientific studies, which have found that people who live veganoften have a lower body mass index (BMI) - i.e. a better ratio between body weight and height - than people who eat animal foods.[¹] That is among other things because vegan living humans argue often more with their nutrition. While BMI alone says only so much about a person's health, it is established as a measure of weight, and a healthy body weight has also been shown to contribute to overall health. For example, one study finds that vegans are less likely to suffer fromobesityand tend to have lower total cholesterol levels and lower blood pressure due to lower saturated fat and cholesterol intake.[²] Various studies also observe that a conscious vegan diet leads to greater weight losscompared to other diets.[³]

One reason for more successful weight loss through a balanced vegan diet, is the benefits that plant-based foods bring. In vegan weight loss, in addition to fruits and vegetables, whole grain products and legumes are an essential part of the meals. These vegan products have a high content of fiber, folic acid, vitamin C and E, potassium, magnesium, a higher proportion of unsaturated fatty acids and especially secondary plant compounds.[⁴] Due to the high content of water and fiber, these foods also satiate for a longer period of time and prevent cravings. In addition, the complex carbohydrates contained provide the body with energy and the fatigue that often occurs after eating fat- and meat-heavy dishes is absent when losing weight with vegan food.

Tips for losing weight with a vegan diet

For the goal of losing weight with a vegan diet, the same tips that should be followed with other diets apply first and foremost. Among them is the renunciation of sweets. Eating regular meals, not continuing to eat beyond the feeling of fullness, taking in fewer calories and exercising more. The biggest difference in vegan weight loss is not eating animal products. Therefore, here are a few more tips to consider:

  • rely on low-calorie vegetables and fruits
  • Includecomplex carbohydrates from whole grains and legumes
  • Balanced diet for the intake of sufficient nutrients
  • Avoidvegan conveniencefoods for the most part
  • Bake low-calorie vegan snacks yourself
  • Establishnutrition and meal plan

Vegan foods for weight loss - what you can eat

When losing weight on a vegan diet, you should focus primarily on unprocessed foods to avoid hidden sugars and unnecessary calories. Fresh vegetables, nuts, seeds and whole grains are a good vegan foundation for weight loss.

Especially in diets for weight loss, nutrition as well as certain foods play a big role. Not only the amount of food is relevant, but also what you eat. Because the choice of products can have a decisive influence on the success of losing weight with a vegan diet.

If you are just starting out on a vegan diet or are making the dietary change exclusively for the diet, you can quickly get the feeling that vegan dishes for losing weight are monotonous and restrictive at first. But if you take advantage of the full range of plant-based foods and vegan products, you will quickly realize that even low-calorie vegan food can be balanced and varied.

When losing weight through vegan food, the following also applies in principle: If you want to lose weight , youmust eat fewer calories than yourbody consumes - in other words, youmust achieve a calorie deficit. Only then does the body begin to draw energy from the fat reserves. This means that foods with few calories are particularly effective. Nevertheless, you should avoid eating too little. Because then not only fewer calories are supplied to the body, but also nutrients. This can have a negative effect on the health and energy of the body. Vegan living people should therefore pay attention to a sufficient supply of nutrients. Also when losing weight with vegan nutrition this is to be particularly considered.

Foods, on which you renounce with the vegan Abnehmen purposefully, are animal food and products from animal products. This includes not only meat and milk, but also fish and seafood, any dairy products such as cheese, butter and yogurt, but also eggs, honey and animal ingredients such as gelatin, lactose or fish-based omega-3 fatty acids.

Instead, go for vegetables, whole grains and legumes, water and healthy snacks. These foods are lower in calories than animal products and will help you get better results.

Fresh vegetables at every meal

Ein Icon, das Gemüse zum veganen Abnehmen symbolisiert.

Vegetables are the perfect foundation for vegan weight loss meals. This is because vegetables contain very few calories, which is why reducing them works especially well, making it easier to cut back on calories. In addition, vegetables are almost fat-free and contain few carbohydrates. Especially fresh vegetables contain many vitamins, minerals, secondary plant compounds and fiber, which are not only important for the body, but also saturate. The large water content in vegetables provides a larger volume of food in the stomach, which additionally signals satiety. This property is very beneficial in vegan weight loss, because it allows you to save more calories without still feeling hungry after meals.

Therefore, vegetables should also make up the majority of the meal during a vegan diet. The following applies: the more colorful - the better. Yellow, green, orange and red vegetables are rich in vitamin A, for example. Among other things, this vitamin helps maintain normal vision and supports the functionality of the immune system. Green vegetables contain, for example, vitamin K, vitamin C and folic acid. Red fruits and vegetables such as peppers, berries and tomatoes are also rich in vitamin C, which contributes to normal immune system function during and after intense physical activity.

Energy from whole grains and legumes

Vollkornprodukte unterstützen beim Abnehmen.

In the context of weight loss, most people think that carbohydrates are basically bad. However, it depends on the type of carbohydrates. Healthy carbohydrates from plant foods and whole grains are a big part of the vegan diet and are also goodfor weight loss.

If you only eat highly processed sugary and carbohydrate foods such as baked goods, white bread, pasta, or candy, you won't lose weight on a vegan diet either. The carbohydrates contained in these products cause a rapid rise in blood sugar and insulin levels, and when eaten in excessive amounts, they also lead to fat buildup and obesity.

Instead, you should choose vegan foods that contain complex carbohydrates that will provide your body with energy even during a diet and still not lead to weight gain. Especially oatmeal, whole grain products, potatoes, legumes such as soy, beans or lentils contain many complex carbohydrates and healthy fiber. Complex carbohydrates must first be broken down by the body. This allows them to be utilized better and more slowly. The subsequent effect: you are longer instead and your blood sugar level does not rise as much. Healthy carbohydrate sources such as legumes are additionally rich in vegetable proteins, which contribute to the maintenance and increase of your muscle mass.

Plenty of water helps you lose weight

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Diets are often all about food, but the foundation of a healthy vegan diet is enough fluids. The body is 60-70% water, which is also needed for many functions in the body. With regard to the goal of weight loss, water has a great advantage - it contains no calories and no sugar. So, if you reach for water instead of soft drinks, you will save yourself unnecessary calories, which you should also avoid when losing weight vegan. Plus, you don't have to worry about whether your drink is vegan.

Water has another advantage, because it fills the stomach and you feel less hungry. Just by drinking a glass of water before meals, you can alleviate your hunger pangs and feel full faster.

Healthy snacks in the diet

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Leaving out the snack between meals or something sweet after a meal can be difficult, depending on the diet. Even when losing weight through a vegan diet, this is not easy, because supermarkets now also offer many vegan snacks that tempt you to snack. But if the goal of a lower weight is to be achieved, sweet and caloric foods with lots of sugar are not conducive.

However, that doesn't mean you have to completely avoid snacks when trying to lose weight vegan. If you bake your snacks yourself, you know exactly how much sugar, fat or carbohydrates are included and can determine the quantities yourself. Many vegan recipes are also suitable fordiets , as vegan healthy products are used here instead of caloric or animal foods.

For variety and a special taste, you can also use vegan protein powder for baking. If you need to go faster, you can drink a protein shake with vegan protein powder instead of caloric snacks. Vegan protein powder helps you lose weight on a vegan diet without a lot of sugar or calories, while giving you an extra serving of plant-based protein.

ESN Vegan Designer Protein

Exercise is also essential for vegan weight loss

Ein Mann treibt Sport, um das vegane Abnehmen zu unterstützen.

To effectively lose weight and maintain the desired weight, vegan diet is not enough. Sport and movement likewise importantly, if you want to lose weight with vegan nutrition. For the body to start breaking down fat, energy must be consumed. Energy consumption is different for each person and depends on body weight, body composition, gender, age, health and also physical activity. If you move a lot and play sports, your muscles will use more energy accordingly and weight loss may occur. So regular exercise is important to lose weight through vegan diet.Exercise can alsoprevent the yo-yo effect after vegan weight loss . This is because physical exercise burns fat and, depending on the type of sport, muscles can be built up, which in turn consume energy.

To burn more energy, you don't have to exercise every day of the week. Even small changes like taking the stairs instead of the elevator, walking short distances instead of taking the car, or taking short walks several times a week can increase your fitness. To effectively help build your muscles, you can also use vegan proteins as a healthy alternative protein source in the form of protein powders. In our vegan protein powders ESN Vegan Designer Protein and ESN Vegan Pro Complex we use purely vegetable proteins from peas, rice or hemp, for example, which provide you with all amino acids.

When losing weight vegan pay attention to nutrients

The vegan diet deliberately avoids meat and other animal products - this eliminates an entire food group. So that by the vegan nourishing way no lack of different nutrients develops, you shouldpay attention to a balanced nutrition . Especially when losing weight, meals are often reduced and certain foods are omitted. This also reduces the amount of nutrients such as minerals and vitamins that are absorbed through food. When losing weight vegan, it is therefore even more important to make sure to take enough nutrients.

Critical nutrients in the vegan diet include vitamin B12, vitamin D, calcium, iron, iodine zinc and omega-3 fatty acids. Most of these nutrients can also be consumed in sufficient amounts through a balanced diet of vegan foods. Only vitamin B12 is contained exclusively in animal foods. To prevent deficiency symptoms and to facilitate the daily intake of nutrients, various nutrients can also be supplemented. If you rely on a vegan diet to lose weight and are very active in sports, the additional intake of ESN Zinc can also be useful. Among other things, zinc supports the carbohydrate metabolism and contributes to a normal protein synthesis. Also ESN Omega-3 offers vegan living people a good alternative to omega-3 fatty acids from sea fish oil. However, supplementing does not replace a healthy and balanced diet.

Conclusion: Losing weight vegan through a healthy and balanced diet

The vegan diet offers many advantages for losing weight and reaching your desired weight. Nevertheless, calories must be cut and sufficient exercise must be given so that you can lose weight effectively through vegan nutrition - vegan food alone is not enough. The vegan diet can be very healthy and focuses, among other things, on dealing with your own diet and different foods. Therefore, it is more useful for a long-term successful diet and less to quickly lose a few pounds. If you decide to lose weight vegan, you should pay attention to a balanced diet to avoid nutrient deficiencies. Give your body time to get used to the change, especially avoid unnecessary calories and support the weight loss through sports and exercise.

More articles on vegan nutrition

Sources:

[1] https://pubmed.ncbi.nlm.nih.gov/23836264/

[2] https://pubmed.ncbi.nlm.nih.gov/19279075/

[3] https://pubmed.ncbi.nlm.nih.gov/26164391/

[4] https://pubmed.ncbi.nlm.nih.gov/19279075/

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