You’ve probably heard about some of the health benefits of eating a plant based diet including weight loss. It’s true that you can have rapid weight loss on a plant based or vegan diet, but there are a few things you should know before you jump in so you get it right the first time and avoid the frustration of not seeing the scale go down.
Here’s How Vegans Lose Weight Fast.
Cut out all animal products from your diet.
Eliminate meat, dairy, fish and eggs. Check labels of any prepackaged foods. You’ll be surprised how many foods have animal products hiding in them. Don’t be frustrated if you’re a beginner at eating plant based and realize something you’ve been eating has an animal product in it. Just move on and find a replacement that doesn’t. I had this happen a couple of times because I didn’t check the label and assumed it wouldn’t have any animal products.
Stay away from processed meat replacements for dramatic weight loss
If you go to the health food store, you’ll see lots of replacements for your favorite meat and dairy products. These are okay for an occasional treat, but many of them are processed with artificial ingredients making them not so healthy.
If your goal for eating plant based is rapid weight loss, you’ll want to steer clear of these as much as possible since processed foods can cause inflammation in the body and inflammation can cause weight gain.
Instead find recipes that use healthy ingredients in place of meat and dairy. This recipe book has amazing meal ideas that can be prepared in 15 minutes. I have to admit I was a total cheese fanatic before beginning a plant based lifestyle, but I’ve found that using nutritional yeast is a great healthy replacement for a cheesy flavor in dishes.
Follow a plant based diet that is designed for rapid weight loss.
There are lots of versions of the plant based diet for fast weight loss out there, but the one that seems to work best for me and for many other women is this one from Nutriciously. I have hypothyroidism and it’s really hard to find a diet that actually helps me lose weight. It includes a 2 week plant based diet meal plan plus 40 recipes to keep you on track.
I started out with another plant based diet to lose weight and got stuck after about 16 pounds. This program got me back to losing weight quickly again and I’ve now lost an additional 25 pounds in the last two months that I’ve been on it.
The thing I like the most is that I’m never hungry and I don’t have to count calories, carbs, fats, etc. It comes with a 14 day meal plan and 40 recipes that are over the moon outstanding!
Don’t eat too much fat on your plant based diet if you want to lose weight fast.
Fat adds a lot of extra calories to your diet and your body doesn’t really process it. It just gets stored as fat on your body. The fat you eat is the fat you wear. Keeping your vegan diet low fat will help you with weight loss as well as improving your health.
Too much fat is also not good for your liver since that’s where all the fat gets processed. When your liver gets clogged, weight loss stops. If you want to learn more about healing your liver, this post will tell you exactly what to do.
Eat until you’re satisfied for a plant based diet that you can make a lifestyle.
This is my very favorite part of eating plant based! I used to go on diets where I had to count calories or carbs and I was left with cravings or feeling like I was starving. Not anymore! I eat until I feel happy and satisfied. It’s so awesome!
I don’t know about you, but I want a diet I can stick to long term and the thought of starving for the rest of my life is just not how I want to live. That’s what makes the plant based diet so easy for women to stick to for quick weight loss and beyond. It helps eliminate hunger and cravings because you’re eating things you love.
Watch some documentaries about the health benefits of eating plant based.
Seeing the science behind how all of this works was what really sealed the deal for me. I had already started eating a plant based diet when I watched them, but it just solidified my choice was right for my health and my beliefs.
The two that really resonated with me were Forks Over Knives and What the Health. I was worried that they would show a lot of stuff about the animal cruelty in these movies because it’s just too heartbreaking for me to watch, but both movies just briefly touched on it without much imagery about the animals that will leave you devastated. Both of these documentaries are mostly about the health benefits of a plant based diet and how it all works in your body.
Just try it!
My best vegan weight loss tip is: Just do it! When I started, I was actually planning to ease into it. I went grocery shopping and stocked up on all the plant and starch based foods, but I also bought a couple of packs of meat just in case I couldn’t go the whole week without it. It turned out that I never even wanted the meat! I was really shocked because I felt like I would miss it, but I didn’t have one single craving or thought of meat the whole week and I still haven’t.
I had originally committed to trying to lose weight on a plant based diet for two weeks. It’s now been a year and a half and I’ve never looked back. Once I saw that I didn’t crave meat and I lost 6 pounds my first week, there was no question that this was going to be my lifestyle forever.
I’ve never done anything easier in my life and now I can’t even imagine eating meat. For once, I don’t feel like I’m in a race to lose the weight. I’m happy with how I’m eating and the weight is coming off without me having to worry constantly what the scale says.
So, I challenge you to start your plant based diet and try it for two weeks!
How Fast Can You Lose Weight On A Plant Based Diet?
How fast a person loses weight is determined by many factors that are personal to them, but it’s possible to lose 25 pounds in 2 months on a plant based diet.
I didn’t exercise to lose weight at this rate. You can speed up your progress by adding some workouts to your plant based diet plan.
Your health can also be a factor in how fast you lose weight. If you’re struggling with any health conditions like hypothyroidism or fatty liver, your weight loss may not go as quickly.
Each and every person is different. My biggest tip is to not compare your weight loss progress to anyone else’s. Find a diet that allows you to enjoy the journey and treat it like a marathon, not a race.
What’s The Average Weight Loss On A Plant Based Diet?
According to this study, eating a plant based diet can increase your metabolism by 18.7%.
During the study they found that an average weight loss over a 4 month period on a plant based diet was 14 pounds without any additional exercise. This was a healthy low fat vegan diet that included fruits, vegetables, pulses and grains.
The vegan diet in this study also resulted in a decrease in insulin resistance and a reduction in body fat. So the pounds lost were fat rather than muscle loss which can happen many times when dieting.
How Much Weight Can You Lose In A Month On A Plant Based Diet?
Most people lose weight at a rate of 1 to 2 pounds a week on a vegan diet. This rate would equal a 4 to 8 pound weight loss per month.
It is possible to lose 2 to 3 pounds a week on a healthy plant based diet like I did. This would mean you can lose up to 12 pounds per month if you follow the healthiest plant based weight loss plan.
Adding in some exercise to your plant based lifestyle will also speed up your monthly weight loss rate.
Be sure to cut out the added sugars and processed foods for the fastest results.
How Quickly Does A Plant Based Diet Work?
You will notice a difference in your body within one week. You’ll begin to feel lighter and slimmer.
You should see a loss of at least 2 pounds in your first week.
It may take about 2 weeks for your gut to adjust to eating a plant based diet due to the amount of extra fiber you’ll be taking in.
If you have gut troubles in the first couple of weeks, cut back on the amount of fiber you’re eating and slowly add more in as your digestive system adjusts to your new way of eating.
Your plant based diet is not only going to be working on the belly fat and extra body fat you see on the outside, but it will also be starting to eliminate the visceral fat that surrounds your organs.
Visceral fat is the fat that is most detrimental to your health.
This study showed a reduction in visceral fat in the group following a plant based diet.
Switching to a vegan diet can improve your health in many ways that are not visible on the outside.
Is It Easy To Lose Weight On A Plant Based Diet?
Losing weight on a plant based diet has been easier than I ever could have imagined.
As long as you don’t fall into the trap of eating vegan junk food, you will lose weight very easily by following a healthy plant based diet.
I recommend following a structured plant based meal plan to get started so you can learn the healthiest ways to eat in order to lose weight quickly.
Losing weight on a plant based diet will be easy for you if you enjoy the foods you’re eating. I always recommend following a diet that allows you to have your favorite foods at least occasionally.
It’s difficult to stick to a diet and stay motivated if you don’t enjoy what you’re eating. So find the plant based diet that works for you and your lifestyle or modify the one you’re following to fit your needs.
Be sure to track your progress so you can see your before and after results from following a plant based diet.
I made this cute weight loss tracker for you to chart your weight loss journey on a plant based diet. You can add your before and after weight loss photos, track your body measurements, journal your goals, and countdown your pounds lost as you lose them.
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