Veganism & Weight Loss

Scientific studies have shown adopting a vegan diet is an effective weight loss tool and that vegans tend to have lower body mass indexes than non-vegans. A vegan diet is rich is fruits, vegetables, grains, beans, legumes, nuts, seeds and oils. All animal products such as meat, eggs, dairy, fish, poultry, gelatin and other animal by-products are abstained from.

Why it Works

Vegan diets tend to be naturally lower in fat and higher in dietary fiber than omnivore diets. A vegan diet is also completely devoid of cholesterol as cholesterol is only found in animal products.

Since a vegan diet is rich in large servings of fruits, vegetables, whole grains and legumes, a lower number of calories are eaten per day. These foods are also complete with fiber and complex carbohydrates, allowing the dieter to feel full and satisfied for longer. This in turn enables maximum weight loss without any feelings of hunger or deprivation.

Simple Substitutions

Dairy and meat substitutes have come a long way in recapturing the flavor and taste of animal products and can easily be substituted to veganize an old favorite dish. Use non-dairy milks such as soy milk, rice milk or almond milk in place of dairy milk. Try soy and rice cheeses, puddings and ice creams. Use vegetable spread or soy margarine instead of butter and try a variety of imitation meats as well as tofu, tempeh and seiten. For an eggs substitution, try making tofu scramble or a tofu omelette for eating and in baking substitute 1/4-cup blended tofu or half of a mashed banana in place of one egg.

Tips for Success

Not every vegan product is inherently healthy. Popcorn, chips, sugary candy, soda and pretzels are just a few of the many junk food items that are vegan. Healthy choices must still be made for successful weight loss. Fill up on fruits, vegetables, beans, legumes and whole grains, using fats, oils and vegan junk foods sparingly if at all. Also remember to drink plenty of water, never skip breakfast and exercise.