A study published in the Journal of General Internal Medicine states that those who follow a vegan diet for approximately 18 weeks shred, on average, just less than 2 kilograms more than those who follow an animal-based diet. While this all sounds great, actually making the change from an animal-based diet to a plant-based diet isn’t always that easy… I mean who doesn’t love cheese or chocolate or cheese…did I say cheese?
By following these 6 tips for losing weight on a vegan diet, you’ll be rocking that bikini body in no time!
Up Your Protein
When we eat protein-rich foods we get fuller for longer, this will obviously assist with weight loss, as you will need less food to feel satisfied. Stephanie Goldfinger from website, Cooking for Luv states that proteins are available in many different forms. Some of the best protein sources for vegans include tofu, tempeh, edamame, lentils, chickpeas, nutritional yeast, hemp seeds and many more. Other ways of getting more protein in consist of protein powders in your breakfast smoothies or even in a vegan pancake recipe!
Review the Vegan Food Pyramid
The vegan food pyramid focuses on greens and vegetables followed by fruit and whole grains. Please remember to use the pyramid, as a guide; your portions and calorie intake are still major factors when trying to lose weight.
Get Exercise and Stay Hydrated
In order to lose weight it is best to eat healthy meals, drink plenty of water and do some sort of exercise. According to The Department of Health it is best to do 75 to 150 minutes of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities each week. If you wish to read more on this information, click here.
Prepare Healthy Meals
Spending your Sunday meal prepping can be incredibly beneficial for your weight loss journey as it helps you stay on track. If you already have all of your meals ready to go in the fridge/freezer, it eliminates the chance of having something naughty because you can’t be bothered cooking. And don’t worry this happens! Sometimes life can be too crazy and the last thing we feel like doing after a long day of work is cooking up some elaborate vegan meal.
If you’re a little stuck on recipe ideas, see our previous article “7-Day Vegan Meal Plan”. In this we linked numerous delicious vegan recipes that will help you shred those kilos and also impact your body in many other healthy ways.
Limit Processed Soy
Soy isn’t exactly unhealthy but it is important to pay attention to the amount of processed products in your meal plan. For example, if you’re having a tofu scramble for breakfasts, soy veggie burger for lunch and a tofu curry for dinner than you my friend are going a little bit over board. Instead try incorporating more ingredients from that vegan food pyramid.
Eat Those Greens Girl
Greens such as broccoli, bok choy, Brussels sprouts, spinach and zucchini are a great addition to any meal and are ideal for weight loss because they are nutrient-dense’ and extremely low in calories whilst high in fiber says Lisa Odenweller, CEO of Santa Monica-based super food café Beaming. The high-fiber content in these greens keep you satisfied for longer, which reduces the change of unnecessary and unhealthy snacking.
If you are looking for more vegan friendly weight loss recipes, read our blog post 5 Simple Vegan Recipes Using Zucchini Noodles. What’s your favourite vegan recipe for losing weight? Let us know in the comments below 🙂