Are you wondering how to achieve fast weight loss on a vegan diet? I get it, if you are feeling like losing some pounds, you might not feel super comfortable with your weight at the moment so it is natural to want to speed up the process.
While the speed at which you can lose weight will depend a lot on your current weight and previous diet, there are some essential tips you can apply to speed up your weight loss process while still doing it at a healthy and sustainable rate.
A vegan diet has been proven beneficial not only for health, ethical and environmental factors, but it has also shown to be ideal to promote weight loss, generate significant results and help them maintain effortlessly overtime.
Pay attention and follow the tips in this article and get started with your weight loss journey!
How To Achieve Fast Weight Loss As A Vegan?
1. Cut down on processed foods
Despite what some people might think, being vegan is not always synonym with eating a healthy whole-foods diet since there are many vegan-friendly processed products that are far from being the next superfood.
Junk and processed foods are not only bad for your health but can also make you gain weight easily thus be very unfavorable for your weight loss goals.
These type of foods are very calorically dense which means that pack a lot calories in a small serving. So, it is easy to eat more calories than you need which will force your body to store them as fat.
Cutting down junk and processed foods is by far the most effective way to speed up your weight loss and cut down on unnecesary calories from your diet.
This includes fast foods, pastries, processed food like chips, cookies, fried foods, etc.
2. Remove oil from your diet
Oils are not a health food. Not even olive or coconut oil. They are all highly refined pure fat depleted from nutrients.
Beside its health risks like contributing to arterial damage and heart disease, they also promote weight gain since they pack a lot of calories into a very small serving (40 calories per tsp and 120 calories per tbsp)
Compared to vegan whole foods like vegetables and legumes that contain 100-600 calories per pound, oils provide about 4000 calories per pound and are very low in nutrients.
While you do need some fat into your diet, you do not need oil and you can get your essential fatty acids from from whole plant based foods. So instead, you can eat more nutrient dense foods that will make you feel fuller and speed up your weight loss efforts.
3. Increase Your Protein Intake
Protein is the most important nutrient when it comes to speeding up weight loss and a building a lean physique.
A high protein can support your weight loss goals since it boosts metabolism and regulates hunger-controlling hormones that increases levels of the satiety and make you eat fewer calories automatically.
Protein also has a higher thermic effect that other macronutrients. This refers to the percentage of calories used for digesting the foods you eat. Protein has a higher thermic effect 20-30% versus carbs (5-10%) and fat (0-3%).
Finally, protein is essential for muscle growth and maintenance which is key to achieve fast and sustainable weight loss. Muscle burns more calories than fat tissue so the more muscle you have the easier it’ll be to lose weight and keep it off.
If you struggle with getting enough protein on a plant based diet diet, consider using a protein supplement that is low in calories and is designed to support weight loss.
4. Load It Up On Fiber
A plant-based diet is naturally higher in fiber than an omnivore one but .you want to speed up your weight loss results, it is still important to pay attention and deliberately include lots of high fiber foods such as vegetables, fruit, Legumes and whole cereals
Fiber, and specially soluble fiber bind water and form a thick gel that “sits” in your gut and slows the movement of food through your digestive system. resulting in a longer feeling of satiety.
One study showed that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of around 4.5 pounds (2 kg) over 4 months.
Vegans tend to have a higher fiber intake, since most plant-rich legumes, vegetables, and whole grains are staples in a healthy vegetarian diet.
One study found that people vegans eat about 41 grams a day just by eating a varied whole foods diet so don’t be afraid to load up on vegetables.
Tip: When you first transition to a vegan diet you might experience some bloating as your body is not used to all the fiber but don’t worry, it will get used and the bloating will go away couple of weeks.
5. Eat a High-Starch Diet
A vegan diet is inherently high in carbs and there is no point or benefit in trying to make it different.
However, not all carbohydrates are the same since they can be of two different types: complex carbs (starches) and simple carbs (sometime called sugars).
Simple carbs include processed foods that have had all or most of their nutrients and fiber removed, like baked goods, white breads, snack foods, candies, white flour, and white sugar.
On the other hand, complex carbs include starchy vegetables, such as potatoes, corn, and squash.
Dr. McDougall, the main advocate of a starched-based diet affirms it is ideal for sustainable weight loss and overall health. He recently published a study in the Nutrition Journal that showed the effects of one week following the program. After seven days, there was an average weight loss of 3 pounds.
The cool thing about starches is is that any excess calories from them will not be stored as body fat When starches are digested, they are turned into a simple sugar that is then absorbed by the cells as glycogen stores and used as energy. so it is almost impossible to gain weight from starch-based diet.
Another great benefit of this diet approach is that it isn’t a calorie-restricted diet So long as you consume compliant foods, you can eat until full and satisfied so you won’t need to worry about hunger or binge eating.
6. Eat a Low-Fat Diet
For a long time carbs have been demonized as the enemies of weight loss and some fad diets like keto have even gone as far as suggesting a high-fat low-carb diet as a legit solution.
However, many studies have shown great weight loss results with a high-carb low-fat vegan diet proving that carbs alone have never been responsible for weight gain.
A low–fat, vegan diet could help with weight loss by speeding up metabolism and naturally reducing calorie intake, according to a new study.
In one study, researchers compared 244 overweight adults during a 16-week diet. Half of the group was assigned a low-fat vegan diet and the other half were asked to follow their typical diet. Both groups kept their exercise habits the same.
Participants on the low-fat, high-carb vegan diet lost an average of 13 pounds as well as a significant amount of body fat. The control group didn’t lose a significant amount of weight.
Those on a low-fat high-carb vegan diet also burned 14% more calories after meals, showing that it can speed weight loss by increasing the calories you burn after eating, without having to exercise.
By cutting out oild from your diet you are already reducing the amount of fat you eat but a lot of it is also sneaked into a lot of foods like vegan desserts, sauces and non dairy cheeses.
At the same time, some natural foods like avocados, nuts, and seeds can be quite high in fats so they are meant to be eaten in moderation if you want to speed up your weight loss results.
While your body needs some healthy fats to survive (and thrive), it is actually way less than you think and an average of 15%-25% (1) is enough to meet your basics needs and get the best weight loss results.
7. Cut Out Added Sugar
Another food you should avoid if you want to speed up your weight loss results is sugar. It is high in calories and doesn’t contain much when it comes to vitamins and minerals so it is completely unnecessary and can make you gain unwanted fat.
A teaspoon of sugar contains only 16 calories, which might not seem much buy it is present in many foods and drinks so it can easily increase your caloric intake without you noticing.
On the other hand, if you cut out foods and drinks that add up to approximately 10 teaspoons of sugar, you are reducing 160 calories. In a week, this translates to 1120 less which can easily make you lose one pound with just this small change.
Sugar is also present in healthy foods especially fruits. One medium apple contains about 19 grams of sugar, a banana has 12 grams, one orange has 17 grams, and 1 cup of grapes has 15 grams so even if you have a healthy diet is easy to hit the average 82 grams of sugar each day from fruits alone.
You can cut sugar from your diet by substituting sugary beverages for water, choosing sugar substitutes low in calories, avoiding fruit juices, and getting used to reading nutritional labels to avoid products that contain added sugar.
Lisa Fantocone went from 350 to 170 pounds by reducing added sugar in her diet. (Source)
8. Say No To Alcohol
While it is possible to have a drink a week and still lose weight, cutting out alcohol is the best alternative if you want to lose weight fast as a vegan.
Alcohol is high in calories and depleted of nutrients so people don’t drink it to satisfy their hunger or because they need energy. On the contrary, alcohol is usually consumed on top of regular meals so it adds what is known as ’empty calories” and can easily ruin your weight loss efforts.
Additionally, the way your body processes alcohol can also contribute to weight gain.
Normally when you are trying to lose weight, you are eating fewer calories than your body needs so it burns your fat reserves to get the energy making you lose weight and fat tissue. But, when you drink alcohol it is a more accessible form of energy than fat tissue so your body uses it as a primary energy source and the excess glucose and lipids end up being stores as fat.
Moreover, alcohol can increase your appetite and make you less likely to stick to your diet and exercise regime the next day.
9. Commit To Exercise
It is not a secret that exercise is key for weight loss, especially if you want to see results faster.
While you can technically lose weight with diet alone, it’ll be harder and the results won’t be as good. Exercise doesn’t only burn calories but it also helps you diminish the amount of muscle you lose and maximize the loss of fat tissue which will result in a leaner and more aesthetically pleasing look.
Also, by niw you have probably notcied that the key to weight loss is to eat less calories than your bdoy needs (caloric deficit) so it is forced to use fat stors for energy.
But there is a limit to how much you can reduce your caloric intake before being hungry and moody all the time and not getting enough vital nutrients. So, by adding exercise to your daily routine, you are creating a bigger caloric deficit without having to limit your eating so drastically.
Now, there are many ways to exercise and they cal all improve your weight loss results but some of the most effective ways to see results fast are:
- LISS (Low-Intensity Steady State) : Think wallking or climbing the stair master for long periods (45-60 mins)
- HIIT: (High Intensity Interval Training): This is a form of interval training, where you alternate short periods of intense anaerobic exercise with less intense recovery periods, for a total of no more than 20 minutes.
- Resistance Training: involves exercises designed to improve strength and endurance. It is often associated with the use of weights but can also methods like calisthenics, isometrics, and plyometrics.
If you want. topped up your weight loss, a combination of these methods will give you the best short and long-term results.
Ultimately, any form of exercise is better than non so if there are other physical activities that you enjoy and are more likely to do, then by all means stick with those.
10. Consider a Fat Burner
While supplements are not necesary to lose weight, they can certainly help you get results faster, especially if you have been dieting for a while and your body is already used to it.
Fat Burners work by enhancing your metabolism making you burn more calories and also reducing your appetite. This combination can help you lose weight with more ease and without feeling hungry.
Ultimately, think of it as a temporary aid and not the key to your weight loss goals.
Fast Vegan Weight Loss – FAQ
How do vegans lose weight fast?
A lot of people tend to lose weight when transitioning to a vegan diet because, in general terms, plants are less calorically dense than animal products.
This means that if you eat the same amount of food from plants versus meat and dairy, you are gonna be getting fewer calories and your body will lose weight naturally.
Additionally, plants are also higher in fiber which creates a feeling of satiety and will result in eating less without even trying.
However, this happens with a whole foods plant-based diet but you can also find junk and processed vegan foods which are equally high in calories and won’t result in any weight loss.
Why am I gaining weight as a vegan?
While there can be a number of reasons they almost all come down to you eating more calories than you burn on a daily basis.
Outside of some medical conditions, weight gain is always due to an excess of calories whether it comes from plants or animal products.
If you struggling with weight gain on a plant-based diet, I recommend checking this article where I explain in depth why vegans gain weight and how to avoid it.
How fast can you lose weight as a vegan?
It is recommended that you aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week which will require you to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular exercise.
If you are new to a vegan diet and to exercise, you might see a faster weight loss at the beginning since your body will be used to getting a lot more calories.
Also if you’re overweight (25+% body fat as a man or 35+% as a woman), you may be able to safely lose two, three, or even four pounds of fat per week.
While there are some tips you can apply to speed up your weight loss results, there is also a limit to do it healthily and sustainably.
It might seem like a good idea now to do a crash diet and try to lose more weight faster but trust me, it is not. That will only mess up your metabolism causing you to rebound, gain more fat than before and make it harder to lose weight the next time.