How To Lose Weight On A Vegan Diet

The concept of losing weight while adhering to a vegan diet has gained popularity in recent years for good reason. A vegan diet, or what is technically a plant-based diet, excludes all animal products. Instead, we are choosing to meet all of our nutritional needs with plant foods such as fruits, vegetables, grains, nuts, or seeds.

The plant-based diet is known for it's health benefits and environmental benefits, it can also be an effective way to lose weight when planned correctly.


Weight loss fundamentally relies on creating a caloric deficit, meaning consuming fewer calories than your body expendsIt's crucial to approach this in a healthy and sustainable manner, ensuring you receive all the necessary nutrients while reducing caloric intake.

However, understand that getting BETTER fitness results with a plant-based diet than you did as an omnivore is objectively EASIER in 2023. 

Understanding food tracking and calories takes practice, and controlling your eating-impulses can feel like it takes an inner war. We will show you exactly how to do both.


Nutritional Basics of a Vegan (Plant-Based) Diet

Embarking on a weight loss journey with a vegan (plant-based) diet requires more than just cutting out animal products; it involves understanding the nutritional building blocks that are essential for your body's health and energy needs. Let's break down these nutritional components and explore why each is crucial for effective and healthy weight loss:


  • Fiber: While fiber is abundant in a well-planned plant-based diet, we should mention it because it's considered to be the most lacking nutrient in the average american diet. Fiber is a vital component for optimal health and plays a significant role in healthy weight loss. It aids in maintaining digestive health by preventing constipation and promoting gut health. Fiber-rich foods, especially those high in soluble fiber, help in controlling blood sugar levels by slowing glucose absorption, thereby reducing hunger and preventing overeating. Additionally, fiber contributes to heart health by lowering bad cholesterol and reducing blood pressure. For weight management, fiber increases satiety and reduces overall calorie intake, as foods high in fiber are generally lower in calories yet filling. Regular consumption of fiber-rich foods like fruits, vegetables, whole grains, and legumes is essential for overall well-being and can effectively support weight loss efforts.


  • Protein: Often associated with meat, protein is just as vital in a plant-based diet. It's not just a building block for muscles; but every cell in your body. Understanding protein's impact on your health overall is important. Vegan (plant-based) sources are abundant. Lentils, chickpeas, other beans and nuts are packed with protein. Tofu is famously versitile, protein packed, and nowadays cheap. Depending on where you live, faux meat may also be quite inexpensive and totally safe to eat. (We recomend this article for an understanding of how vegan meat matches up to animal flesh.)


  • Carbohydrates: Carbs are often unfairly demonized in weight loss discussions. They're your body's primary energy source, and as such you can leverage them for epic physical returns. The key is choosing the right kind. Opt for complex carbohydrates found in whole grains, fruits, and vegetables. These provide sustained energy and are packed with fiber, which aids digestion and prolongs feelings of fullness. For example, whole-grain bread, brown rice, and starchy vegetables like sweet potatoes are excellent choices.


  • Fats: Don't shy away from fats; they're essential for hormone production and nutrient absorption. Keep in mind though.... it's the type of fat that matters.

    Unsaturated fats, found in avocados, nuts, and seeds, are beneficial for heart health and can help in maintaining a healthy weight. Avocados, for instance, offer both healthy fats and fiber, making them an ideal food for weight loss.



  • It's also crucial to focus on micronutrients, as a vegan (plant-based) diet can sometimes lead to deficiencies if not properly balanced. Iron, which is vital for energy and metabolism, can be found in spinach and legumes. Calcium, important for bone health, is abundant in fortified plant milk and tofu.  >>>Vitamin B12, typically found in animal products, may require supplementation, however with even minimal consumption of fortified foods you will easily meet your B-12 requirements. Omega-3 fatty acids, crucial for brain health, can be sourced from flaxseeds, walnuts, and various fortified foods. 

Understanding and balancing these nutritional elements in your vegan (plant-based) diet is not just about weight loss; it's about ensuring your body is nourished, energized, and prepared for the changes you're making. We offer a free consultation, should you desire help with this. This approach will not only help you shed pounds but also maintain a healthy and sustainable lifestyle.

Caloric Deficit and Weight Loss: Understanding Caloric Deficit

When it comes to losing weight on a vegan (plant-based) diet, understanding the concept of a caloric deficit is fundamental. A caloric deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This deficit forces the body to use stored fat for energy, leading to weight loss. Here's a deeper dive into this key concept:

The Basics of Caloric Deficit

  • Energy Balance: Weight management is essentially about energy balance. Calories are a measure of energy(literally. 1 calorie = the amount of heat required at a pressure of 1 standard atmosphere to raise the temperature of 1 gram of water 1° Celsius), and when you consume the same amount of calories as your body burns, your weight remains stable. To lose weight, you need to tip this balance so that your intake is less than your expenditure.
  • Calculating Your Needs: The number of calories you need depends on various factors, including age, gender, weight, height, and activity level. There are several online calculators and formulas, like the one on, that can help estimate your daily caloric needs.

Creating a Healthy Caloric Deficit

  • Moderation is Key: A drastic caloric deficit can lead to nutritional deficiencies and is unsustainable in the long term. A moderate deficit of 500 to 750 calories per day is often recommended for safe and sustainable weight loss. It's easy to think a 1000+ daily calorie deficit is the key to transformation, however we neglect just how much fatigue and irritability comes with such significant deficits. 
  • Nutrient-Dense Foods: On a vegan (plant-based) diet, it's important to choose foods that are not only low in calories but also high in nutrients. This means plenty of vegetables, fruits, whole grains, and plant-based proteins. These foods provide essential vitamins, minerals, and other nutrients while keeping calorie counts down. The only way to learn this stuff for yourself is just to try. We'll make it sound more complicated when we get granular(we'll do that as your coach, not as the person pitching you the lifestyle change ;).
  • Mindful Eating: Paying attention to hunger and fullness cues is vital. Mindful eating can prevent overeating and help you make better food choices, naturally leading to a caloric deficit without the need for meticulous calorie counting.


The Role of Exercise

Your body's BMR, or Basal Metabolic Rate is the rate at which the body uses energy while at rest to keep vital functions going, such as breathing and keeping warm. BMR is usually measured in calories.

Most people don't know that your daily BMR is already going to be well over 1000 calories on average, but even so.... you'll need to exercise consistently in order to 

  • Increased Caloric Expenditure: Exercise is a powerful tool in increasing your daily caloric expenditure. Adding physical activity to your routine doesn’t just burn calories; it also builds muscle, which can increase your resting metabolic rate, meaning you burn more calories even at rest.

Monitoring and Adjusting

  • Regular Check-ins: Regularly monitoring your weight and adjusting your caloric intake and expenditure accordingly is important for continued progress. It's normal for weight loss to slow down over time, so adjustments may be needed to maintain a caloric deficit. Between motivation and getting personal feedback, the benefits of external accoutnability are invaluable. Send us a message on social media if you'd like some help coming up with your personal strategy! 

    Creating Your Own Fitness Routine

    Designing a personalized fitness routine is key to achieving health and weight loss goals, especially when following a vegan (plant-based) diet. Here's how to create a routine that fits your needs:

    1. Assess Your Fitness Level

    • Start Point: Evaluate your current fitness level, including how long and what types of exercises you can do, and any physical limitations.

    2. Define Your Fitness Goals

    • Objective Setting: Clearly define your goals, such as weight loss, muscle building, or improving endurance.

    3. Choose Your Exercises and Plan Your Routine

    • Variety: Include cardiovascular exercises, strength training, flexibility workouts, and balance exercises for a comprehensive approach.
    Weight Training Workouts

    Focus on different muscle groups each session. Here's a sample table for a week's plan, including space for tracking sets and reps:

    Day Exercise Sets Reps Notes
    Mon Deadlifts 3 8-10 -
    Tue Bench Press 3 8-10 -
    Wed Rest - - -
    Thu Squats 3 8-10 -
    Fri Overhead Press 3 8-10 -
    Sat Pull-Ups 3 As many as possible -
    Sun Rest - - -
  • Cardio Workouts
    Day Activity Duration Sets Reps Notes
    Mon 2 mile run ~ ~ - Shoes hurt!
    Wed Sprint 30 sec 5 - Full intensity
    Fri Sprint 30 sec 5 - Full intensity
    • Frequency: Decide how many days a week you can exercise.
    • Intensity: Mix light and challenging exercises.
    • Time: Start with shorter sessions and gradually increase.
    • Type: Rotate through different types to prevent boredom.

    4. Monitor Your Progress

    • Track Workouts: Keep a record of your exercises, sets, reps, and durations.
    • Adjust as Needed: Change your routine based on progress and goals.

    5. Stay Consistent and Motivated

    • Routine: Exercise at the same time each day.
    • Motivation: Set small goals and reward achievements.

    By following these steps and using the tables as guides, you can create a balanced and personalized fitness routine that complements your vegan (plant-based) diet and weight loss goals. Remember to adjust the plan to suit your individual needs. The process of your own person trial and error is going to be more valuable than someone else's masterplan 99 times out of 100. 

Monitoring Progress and Adjustments

A critical aspect of any weight loss journey, particularly when following a vegan (plant-based) diet, is monitoring your progress and making necessary adjustments. This process ensures that your efforts are effective and align with your goals. Here's a few suggestions on how you can do this for yourself.

*REMEMBER* All of these are perfectly viable methods of tracking your progress. The tracking method that's best for you is completely based on your personal goals and tendencies.


Tracking Your Progress

  1. Regular Weigh-Ins: Use a scale to check your weight consistently, ideally at the same time and under similar conditions each week.
  2. Body Measurements: Measure various parts of your body (waist, hips, chest, etc.) monthly to track changes in body composition.
  3. Food Journaling: Keep a record of your daily food intake. This can be insightful for understanding your eating habits and caloric consumption.
  4. Fitness Tracking: Note down your exercise routines, including types of exercises, duration, intensity, sets, and reps. This helps in assessing your fitness progress.
  5. Reflect on Feelings and Energy Levels: Pay attention to how you feel. Improved energy levels, better sleep quality, and a general sense of well-being are indicators of progress.
  6. Photo Records: Taking regular photos can be a powerful visual tool to see changes that might not be evident on the scale or tape measure.

Making Adjustments Based on Results

  1. Reassess Caloric Needs: As you lose weight, your caloric needs may decrease. Reevaluate your caloric requirements periodically and adjust your food intake accordingly.
  2. Modify Your Diet: If you notice nutritional gaps or lack of progress, consider adjusting your diet. This might involve increasing protein intake, altering macronutrient ratios, or incorporating new vegan (plant-based) foods.
  3. Intensify or Vary Your Workouts: If your fitness progress plateaus, increase the intensity of your workouts or try new types of exercises to challenge your body differently.
  4. Address Plateaus: Weight loss plateaus are common. If you hit one, assess your routine to identify areas for change – it could be dietary adjustments, changing up your exercise routine, or ensuring adequate rest and recovery.


The 5th and final recommendation is to consult a professional. We try not to shove this down your throat but.... our first consultation is free :) 

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If you found this article useful, check out this video for another run down of the most important things to focus on as you commit to fitness success! 




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