Lose Weight on a Plant-Based Diet


Just about everybody wants to lose weight…….

Okay, maybe not everybody, but many of you are not quite comfortable with your weight…..am I right? You wish you could take off a few pounds or maybe many pounds. But lose weight on a plant-based diet? Is that even possible?

There are so many fads and diets and supplements that are available that claim to be the 100% sure way of losing weight. Maybe you have even tried some of them but here you are still, with the same concerns, the same excess weight……the only thing that has decreased is the amount of money in your pocket, because you spent so much of your money trying out these methods.

Don’t give up. There is hope. Read on and find out how to lose weight by adopting the vegetarian lifestyle.



Can you really lose weight by being a vegetarian?

There are many benefits to being a vegetarian and yes, one of these benefits is weight loss. This is a result of the vegetarian’s decision to cut out meat and other flesh foods from their diet and stick to a plant-based diet.

As a matter of fact, no matter what your goal is, whether you want to lose weight, maintain a healthy weight, or you just want to eat healthier, a plant-based diet can help you achieve it all.

Do you know why plant-based diets can help you lose weight and keep it off? Here are the two main reasons.

  • First of all plant-based foods are much, much lower in calories than animal-based foods
  • The second reason is that plant-based foods are packed with fiber, which helps to fill you up quickly. On the other hand when food is low in fiber you end up eating a lot before you feel full and that will definitely add on those extra unwanted calories.

More fiber needed

The recommended daily allowance for fiber is 25 to 30 grams. Most people are way below that. However, it becomes much easier to achieve your daily recommended allowance when your diet consists of more vegetables, fruits, whole grains, legumes, nuts and seeds.

If a vegetarian diet means that you’re cutting out potentially high-calorie foods, such as fatty meats, poultry with the skin and processed meat and replacing it with low calorie plant based foods, can you see how you will be able to lose weight?

How do people lose weight

Weight loss on any type of diet occurs when you eat fewer calories than you burn. A deficit of 3,500 calories leads to 1 pound lost. Put another way, if you want to lose 1 pound you will have to eat 3500 calories less than you normally eat.

Don’t panic. You are not expected to eat 3500 calories less in one day. Not at all. You spread it out over the week. Healthy weight loss rate is considered to be 1 to 2 pounds per week.



How to fail at weight loss on a vegetarian diet.

Why are we talking failure?

We are only mentioning it for one tiny second.

It is just to make you aware that deciding to become a vegetarian does not automatically guarantee that you will lose weight. It all depends on how and what you eat.

Just because a food item falls into the category of vegetarian doesn’t mean it’s low-calorie.

If you eat the wrong things, you will not lose weight. As a matter of fact you might end up putting on weight.

Now before you throw up your hands in despair let me quickly say that it is not a hopeless situation. Actually, it is totally within your control. The key is to recognize which foods will sabotage your weight loss goals and to stay away from them.

Take a look at these vegetarian foods and see how thy might not be the best choice for weight loss.


French fries

Are french fries vegetarian? You bet they are. But deep-frying potatoes in oil and then consuming them is not the best way to try to lose weight. A good idea is to bake the potatoes instead.

White bread

The white bread, white bagel and other white flour products are not very nutritious and because they are low in fiber you will tend to eat more thus consuming lots of calories. Try whole grain products instead.


Most of the cakes we eat have no nutritional value. I probably shouldn’t say “no value” because it does have sugar. Lots and lots of it. And to top it off, some of these cakes have frosting added all over. A caloric bomb waiting to explode.


More snacks from refined white flour and sugar. Not a good direction for weight loss.


There are approximately 285 calories in one slice of pizza and who eats only one slice of pizza? Do you see how you can pack on pounds instead of taking it off?


Sugar is one of the worst offenders in weight gain and obesity. Just cutting out added sugar would be such a boost to your weight loss programme.

Vegetarian meat analogues

These tend to be highly processed foods with lots of salt and high in fat. They tend to have many additives, the names of some of them you can’t even pronounce. Peas and beans and other plant based foods are much better alternatives.

Ice cream

I bet you were hoping that I would forget this one. After all, what is as nice as ice cream. And who really wants a small spoonful of ice cream? Nobody. Two to three large scoops is more like it. Unfortunately not if you want to lose weight.


Nuts are actually pretty healthy and nutritious. However, the caloric content can be quite an issue especially if you like to eat a lot at a time. The amount of calories vary depending on the type of nut. Calories in 100 grams of nuts can be as low as 213 in the case of chestnuts to as high as 718 in macadamia nuts.


These are just a few of many foods which although they are vegetarian, can seriously sabotage your goal to lose weight.

You get the idea, don’t you?

So what you have to do is to pay attention to what you eat. Cultivate the habit of reading the labels of the foods that you are buying. As long as you choose the right foods, you will be well on your way to reaching your goal.


What is a good vegetarian diet?


A good vegetarian diet which will help someone to be successful at keeping a healthy body weight, is one which focuses on eating whole foods, such as beans and legumes, fresh vegetables, whole grains, fruits, nuts and seeds.

And that’s the principle of a healthy vegetarian diet…..eating whole plant-based foods and ensuring that you are eating a balanced diet.

Choose well what you eat.


Don’t exercise…..if you want to keep the weight

I am sorry but you can’t get away from exercise. Adopting a vegetarian diet will go a far way into helping you achieve your weight loss goals but adding regular exercise will just push you right to the top.

Get up and get moving. Change to a plant-based diet. Watch the pounds fall off.


Wishing you success in your weight loss journey.


We would love to hear from you.

Share your experiences with us in the comments section below.

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