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Vegan Fat Loss Diet

Updated: Mar 11

Contrary to common belief, the secret to vegan fat loss isn't in kale shakes or restrictive fad diets! The secret is in unlocking the vibrant world of whole, delicious plant-based foods and crafting a sustainable plan that you are able to stick with.


Before diving into a bowl of lentil soup, lets dispel the myth out there; a vegan diet can't help you lose weight. Science suggests otherwise! Research shows that plant-based eaters tend to have lower body mass indexes and experience greater weight loss compared to omnivores.


Vegan fat loss food

Why do plant-based eaters have lower body mass?


  • Fibre rich food: Vegetables, fruits, pulses and whole-grains are fibre powerhouses, keeping you feeling full and satisfied for longer. This helps curb cravings and reduce calorie intake naturally helping create a calorie deficit (key for weight loss).

  • Protein power: Chickpeas, tempeh and nuts are full of protein crucial for building and maintaining muscle mass, which boosts the metabolism and supports weight loss.

  • Healthy fats: The plant based diet provides plenty of healthy fats that we shouldn’t shy away from, but should eat in moderation due to the higher calorific content. Avocados, olives, seeds and nuts provide satiety, support nutrient absorption, contribute to overall metabolic health, whilst flax seeds, chia seeds and walnuts provide important Omega 3 fatty acids which can be missed on a vegan diet. 


To really succeed when creating a vegan diet geared towards weight loss, focusing the diet on wholefoods is key, therefore limiting heavily processed foods. 


How could a days eating look?


Breakfast: Overnight Oats with berries and a sprinkle of nuts and seeds.


Snack: Sliced apple with peanut butter


Lunch: Lentil soup with whole-grain bread and a side salad


Snack: Edamame with a sprinkle of chilli flakes and garlic


Dinner: Tofu stir fry with brown rice and colourful vegetables


Remember, this is just a guide. Tailor your meals to meet your own requirements and preferences, but capture the key principles: 


  • Eat predominately whole, unprocessed foods


  • Include protein rich foods like tofu, beans and lentils


  • Include healthy fats, especially those containing omega 3’s


  • Eat a variety of fruit and vegetables each day


It is also crucial to understand we all have different calorific requirements based on gender, size, metabolic rate and activity levels. To lose weight, you need to consistently eat in a calorie deficit (consuming less calories than you use). This ensures we use stored energy (calories) within the body to meet energy demands of the body resulting in fat loss. 


Lastly, consider the importance of exercise, movement and quality sleep to help optimise your fat loss and crucially improve your overall health!


If you need help with fat loss and improving your health visit my website - I’d love to help. 


Martin

Health Focused Fitness. 

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