7 Tips for Losing Weight with a Vegan Diet

by | Jul 29, 2019 | Last updated Feb 15, 2022

When it comes to losing weight, there isn’t usually a one-size-fits-all diet or approach that works for absolutely everybody. Some groups of people in particular, such as vegans and vegetarians, know this better than anyone. That’s because many diets and meal plans might include foods that they’ve committed not to eating. 

Vegan meal plan

Deciding to follow a vegan meal plan is typically a choice that someone has made because it aligns well with their own personal food system. Each of us has a personal food system that is made up of various values and internal thought processes that help us navigate all of the different environmental influences that come in to play with our food choices.

Plant-based diet meal plan

While a vegan meal plan does not allow any animal products, a plant-based meal plan is centered around plants (fruits, veggies, nuts, seeds, beans, and legumes), but may include some animal products. Depending on your goals, taste preferences, and environmental concerns, this can also be a healthy approach to adopting a healthier diet.

Vegan diet plan

Perhaps you’ve decided that you want to follow a vegan diet in support of better treatment for animals, or maybe it’s because you believe that a plant-based diet is better for the earth, and for your health too. Whatever the case may be, rest easy knowing that there are vegan diet plan options available to you.

Is it possible to lose weight as a vegan?  

Before we jump too far in, let’s cover the basics of what a vegan diet actually is. Vegans choose not to incorporate any animal products in their diet at all. This includes foods like meat, eggs, and milk, and it also includes foods such as cheese that were made using animal products. If you’re thinking of becoming a vegan just to lose weight, consider how cutting these foods out of your diet might impact you. On the other hand, if you’re already a vegan and wondering how you can adhere to your vegan diet and lose weight all at the same time, then read on! 

Vegan weight loss plan

In order to transition from a regular vegan diet into a vegan weight loss plan, you’ve first got to determine the daily calorie budget you need to be eating below in order to lose weight. Your budget should take your gender, age, height, and starting weight into consideration. It’s possible that you’ll need to make some adjustments to your usual food choices in order to stay within budget, but you shouldn’t have to choose any non-vegan foods in order to do so.

How long will it take to lose weight on a vegan diet plan? 

Because each of us loses weight at a different rate, you can’t always predict exactly how long it will take to lose weight while following a vegan diet plan. But while following a healthy and vegan weight loss plan, you can anticipate losing about 1-2 pounds each week. The Centers for Disease Control and Prevention (CDC) recommends 1-2 pounds per week because it’s a gradual and steady approach that is more likely to result in sustainable behavior change and long-lasting weight loss results.

7 tips to help you get started losing weight with a vegan diet

Getting started with a vegan diet can be daunting enough, not to mention trying to follow a vegan weight loss plan all at the same time. So we put together 7 tips that will make losing weight with a vegan meal plan feel easy! Take a look!

1. Evaluate why you want to follow a vegan diet

First things first, make sure you know how following a vegan diet will fit into your personal food system. What is the reason why you’ve chosen to go vegan? Are there certain non-vegan foods that will be harder for you to avoid? Is this really the right type of meal plan for you? Will a vegan diet put you closer to your ultimate health goals? These are all great questions to ask yourself before committing to going vegan and making changes to your meals. 

2. Make a plan to familiarize yourself with vegan foods

At first, it might feel like transitioning to a vegan weight loss meal plan means limiting yourself to a small variety of foods. But that couldn’t be further from the truth! A vegan diet can provide all of the same variety, flavor, and enjoyment as a regular diet plan. The trick is being willing to step outside of your comfort zone, explore some new vegan recipes, and figure out which vegan foods you enjoy, and which vegan foods help you to stay within your weight loss calorie budget each day.

3. Break down your calorie budget

For weight loss, a vegan meal plan should spread your calories out evenly throughout the day. For example, if you need to stick to a daily calorie budget of 1,500 calories or less in order to promote weight loss, your vegan meal plan might include three 400-calorie meals and two 150-calorie snacks each day. You can plan out your meals ahead of time with Noom to stick to your calorie budget and reach your goals.

4. Keep an eye on key nutrients

When transitioning to a plant-based diet, one of the primary concerns is that you might miss out on some of the vitamins, minerals, and nutrients that are mostly present in animal products–such as vitamin B12, vitamin D, calcium, zinc, iron, and some amino acids. It’s important to keep a close eye on your intake of these nutrients when following a vegan diet plan, and to seek out additional ways to supplement your diet if it looks like you haven’t been getting enough from your plant-based vegan meal plan.

For weight loss especially, identifying a few key sources of plant-based proteins is a must! Since protein is known for helping to keep us feeling satiated and fuller for longer, being able to include at least one plant-based protein in every meal is helpful for weight loss. Feeling stumped on what good plant-based protein sources are out there? Don’t be! There are tons! Black beans, hummus, peanut butter, quinoa, mushrooms, and tofu, just to name a few! 

5. Avoid processed foods

Even though vegan meal plans are plant-based in theory, that doesn’t mean that all vegan foods are automatically healthy. Snack foods like cookies, crackers, chips, and even cake can all be made using vegan ingredients. But this doesn’t automatically mean that these “vegan” foods will help you lose weight. Nor does this mean that you can never have those foods again. Instead, it just means that you’ve got to keep a close eye on the calories for those foods and how they fit into your daily calorie budget for weight loss.  

6. Remember to include physical activity, sleep, and stress management

A vegan weight loss plan is no different than any other type of weight loss plan in that, in addition to paying close attention to nutrition and food choices, you’ve also got to make sure to touch on the other pillars of health–physical activity, sleep, and stress management. Even while following a vegan diet plan to a T, it’s possible that the factors surrounding one of these other pillars could be getting in the way and making it harder for you to lose weight. 

7. Find your support system

Last, but certainly not least… getting started with a vegan diet plan can be tough! Having a support system of other vegans and knowing where to go for vegan resources is a huge plus. Whether it’s to share vegan recipe ideas, vent about the frustrations of being a vegan, or to celebrate your successes together, a support system that understands exactly what you’re going through will be helpful along the way! 

Vegan weight loss meal plan

Overall, a vegan weight loss meal plan should be: 1) varied – include a variety of fruits, veggies, nuts, seeds, beans, and legumes; 2) balanced – incorporate treats in moderation 3) sustainable – something can stick to today, tomorrow, and for the rest of your life.

Let Noom be your guide

Although it’s an important piece of the puzzle, a strong support system isn’t always the easiest to come by. That’s why Noom has built-in support for each and every person that signs up for the app. You’ll be assigned to two of your very own health coaches who can help answer all of your questions about what it means to follow a vegan weight loss plan. In addition, you’ll be assigned to a peer support group for community, encouragement, and as a reminder that with Noom, you’re never alone on your weight loss journey.