Vegan Diet & Weight: What To Do

You might be training for a 3-day hike, trying to improve your blood pressure and overall health, or simply trying to lose a few pounds you gained during a stressful time. Whatever the reason, there's scientific evidence that a vegan diet can help you achieve your ideal weight.

However, many people find it frustrating to adopt a vegan diet and still not reach their target weight. If you're struggling with weight loss, here are eight tips:

One advantage of a vegan diet is that it can be a whole food, plant-based diet (WFP) with minimal or no processed foods. However, both new and experienced vegans often eat frozen pizzas, burritos, mac and cheese, and ice cream. These foods are calorie-dense, high-carb, and can lead to overeating. Focus on a WFP diet with single-ingredient fruits, vegetables, whole grains, and legumes. Eliminating added salt, oil, and sugar might be the key to weight loss.

Sometimes, weight loss stalls due to medical issues, like a low thyroid level or hypothyroidism. Getting tested for thyroid function by blood analysis (make sure your doctor tests for TSH, free T4, free T3, and TPO) is wise and may reveal a sluggish thyroid. Thyroid hormone replacement may help you reach your desired weight.

Chemicals called endocrine disruptors (EDC) are common and can enter our bodies through plastic bottles, thermal receipts, food wrappers, and even coffee cups. EDCs are linked to obesity and can be avoided by using glass instead of plastic, avoiding receipts, and skipping fast food restaurants.

Sleep apnea can affect both thin and overweight people. Clues include snoring, daytime fatigue, and waking up suddenly during the night. A family member might even report hearing you stop breathing. Getting tested for sleep apnea and receiving therapy if needed can reduce stress and help you lose weight.

Stress from relationships, caring for older parents, or work can activate the hypothalamic-pituitary-adrenal axis and lead to weight gain. Elevated cortisol levels can hinder weight loss. Managing stress through therapy, yoga, meditation, adaptogens like ashwagandha, and exercise can lower cortisol levels and help you lose weight.

It is possible to overeat on a vegan diet just like you can on a diet that includes animal products. While lentils are less calorically dense than fried chicken, consuming them and other plant foods in excess can lead to weight gain. I have found that fasting can be a helpful tool for managing weight. I lost 25 pounds in the past year by following a fasting-mimicking diet for five days every month. The rest of the month, I eat a healthy WFP diet. I also incorporated a 24-hour water fast once a week and a 12-hour time-restricted feeding window into my routine. By eating less and using fasting, you increase your chances of reaching a healthy weight.

While it's true that you can't “out-exercise a bad diet," incorporating regular exercise, including sessions in the gym, can assist with weight loss. Studies have shown that regular exercise can result in significant weight loss. Combining a plant-based diet, fasting, and exercise can help you achieve a healthy weight in a few months.

Some plant-based supplements may promote weight loss. For example, vitamin D supplementation has been shown to facilitate weight loss in women, and most vegans need to supplement with vitamin D3. Other plant-based supplements, like green tea, have also been linked to weight loss. I have observed weight loss through the use of amla (Indian gooseberry) and bergamot, but the scientific evidence is limited.

Many people struggle to reach their weight goals despite following a WFP diet. I believe that consuming too much junk food and consuming too many calories are often the culprits. For many, a solution involves reducing the number of meals consumed per day (I only eat lunch and dinner), incorporating fasting and a fasting-mimicking diet, prioritizing 7 to 8 hours of sleep, and managing stress levels.