Trying to lose weight can feel like an uphill battle. You read hundreds of articles on weight loss, watch dozens of YouTube videos, and probably joined one of those 30-day fitness pages on Facebook or TikTok, yet nothing seems to be working.
What if the real problem isn’t what you do but what’s on your plate? Research from Harvard’s School of Public Health shows a clear and direct link between the amount, quantity, and quality of food and beverages consumed and weight problems.
This is where a vegan approach can come in. A recent ScienceDirect review of plant-based diets for obesity management reported that participants lost about 11 pounds on average (that’s 5 kilos) within the period of the study.
This impressive result is proof that natural weight loss may not really be about the 3-3-3 method, themed walks, or hula hoop challenges. A vegan or mostly plant-based diet (PBD) could be the healthier solution you need.
Want to learn more about the vegan approach to weight loss? Keep reading.
The Problem with Quick Fixes
Here’s the thing: when you’re battling weight gain, natural is the only way to go. There are fad diets that promise to burn away fat in weeks, and some of your favorite celebrities swear by them. There are also ‘magic pills’ popping up on social media every hour, promising safe weight loss overnight.
The problem with most of these so-called solutions is that they come with risks that marketers never talk about. While some can help in the short term, they often have dangerous side effects. As if that’s not enough, when you stop these miracle solutions, the weight comes back with a vengeance, leaving you more frustrated and unhappy.
We’ve already seen how bad this can get. The ongoing lawsuit against Ozempic manufacturers is a clear example of what happens when quick fixes go wrong.
According to TruLaw, Ozempic and Wegovy, or compounded versions of these drugs, may be linked to stomach paralysis, gallbladder disease, cyclic vomiting syndrome, and other serious medical conditions, sparking a wave of legal action.
In contrast, natural approaches, like vegan and PBD, don’t carry these risks. They’re safer, more sustainable, and a lot better for long-term weight management.
5 Key Strategies for Vegan Weight Loss
Now, let’s look at some vegan diet weight loss strategies you should know to get the results you desire.
Choose Whole Foods
The secret to a successful vegan diet is plant-based food in its natural form. We’re talking whole, unprocessed foods like beans, lentils, vegetables, fruits, whole grains, nuts, and seeds. These foods boast all the fiber, vitamins, and minerals you need to support sustainable weight loss and overall improved health.
Processed foods, on the other hand, even plant-based options, are a no-no. They’re just as calorie-dense as regular junk food, and in addition to the weight problem, can increase your risk of heart disease and early death.
Avoid Junk Vegan Foods
That something is labelled as ‘vegan’ does not mean it’s not junk. In fact, there are hundreds of junk vegan foods on the market today, and you’ve probably come across a few in your local supermarket.
Some common examples are processed cookies like Oreo, vegan donuts, plant-based ice cream, vegan burgers, and so many more. These items come with a lot of calories without commensurate nutritional value. If you must take them, limit them only to occasional treats and not everyday consumption.
Balance Your Macros
Macros or macronutrients are the food components we need large quantities of in our daily meals. This consists of lean protein, healthy fats, and complex carbohydrates.
To achieve sustainable weight loss, it’s important that these components are taken in their rightful proportion. Everything should be balanced. The acceptable macronutrient distribution range (AMDR) is:
- Carbs: 45% – 65% of daily calories
- Fat: 20% – 35% of daily calories
- Protein: 10% – 35% of daily calories
Balanced macronutrients like brown rice + chickpeas + avocado slices will keep you energized, satisfied, and prevent cravings or overeating.
Stay Hydrated
It’s possible to mistake thirst for hunger because the human brain can get confused by both signals and not know which is which. The result? Snacking or even eating complete meals when what your body needs is just water.
To avoid this type of confusion, try to drink water at intervals throughout the day. The recommended daily water intake is about 15.5 cups for men and 11.5 cups for women. But you don’t need actual water for this. You can actually get some of the water you need from some of the food you eat, like cucumbers, watermelon, and even herbal teas (not soda and other sugary drinks).
Whatever the source, the goal is to stay properly hydrated.
Prioritize Quality Sleep
Do you know that lack of sufficient sleep can cause hunger? When you do not sleep enough, your body produces higher levels of Ghrelin (the hunger hormone), making you feel hungry. The result is that this makes food, even the ones you should stay away from, irresistible.
In order not to compromise your weight loss goals, try to sleep for at least seven hours each night. If possible, create a bedtime routine and stick to it.
Final Words
Natural weight loss isn’t about challenges, gimmicks, or quick fixes. It’s about doing away with unhealthy eating habits, in this case, considering the vegan approach. That said, you mustn’t totally avoid animal-based foods if you’re not so inclined. Adopting a plant-based diet that you can combine with healthy, regular food can also give you the results you desire.
And finally, don’t forget to stay active. Regular movement, whether it’s small walks or regular gym visits, will help speed up weight loss.
