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How to Lose Weight on a Vegan Diet

How to Lose Weight on a Vegan Diet

Losing weight can be difficult. If you’ve been trying to lose weight for a long time, it can feel like nothing is working.

If you’ve been experiencing hardships on your weightloss journey, you may want to consider a vegan diet. Many vegan foods are rich in the nutrients you need to help you lose weight and live an overall healthier life. Vegan diets offer a range of benefits that work to kickstart weight loss, and help you keep the weight off in a healthy and effective way. Many people who have followed a vegan diet have found success in their weight loss journey compared to other diets and weight loss practices. 

However, while following a vegan diet can be a great way to lose weight, there are other factors to consider to be able to reach your goals. While there are lots of vegan foods that are healthy and nutritious, there are some that are not as beneficial. Additionally, there are other dietary aspects to be aware of to help you lose weight without issue to keep in mind while on a vegan diet.

Here are some tips to keep in mind to help you lose weight while following a vegan diet:


  • Pay attention to portions
  • Sometimes, you can have too much of a good thing. Eating too much of any food, no matter its nutritional content, can impact your weight loss goals. 

    You have a lot of options for healthy, nutritious vegan foods to help you lose weight. However, eating too much during mealtimes can have adverse effects on your weightloss goals. Be mindful of your portions during each meal to ensure you are getting the right servings of food groups. Overloading on certain food groups or continuously eating unbalanced meals can halt your weight loss progress.


  • Eat your fruits & vegetables
  • Whether you follow a vegan diet or not, fruits and vegetables are an important part of your everyday meals. They provide the necessary vitamins and minerals necessary to help you lose weight in a healthy way.

    Fruits and vegetables help you feel full longer due to their high amounts of water content. This extra hydration also works to heighten metabolism, which contributes to losing weight. While following a vegan diet, there are plenty of vegan products available that have high fruit and vegetable content, and still taste great. Be sure to incorporate fruits and vegetables into all your meals to reach your weight loss goals.



  • Skip the processed foods
  • There are a surprising amount of vegan food options that are processed, or filled with MSG, high sugar content, and other ingredients that can have adverse events on your weight loss goals. These processed options are generally high in calories as well, making it difficult to reach the caloric deficit necessary to lose weight and keep it off.

    As you’re continuing to follow a vegan diet, be sure to limit the amount of processed foods you consume. While you can have them sparingly throughout the week, you don’t want to have them everyday. Too many of these types of vegan foods will have the same effects as their non-vegan counterparts: just because they’re free of animal products does not necessarily mean they’re healthy for you!

    There are plenty of vegan food options that use whole foods and ingredients meant to both nourish and satisfy. Take advantage of these options to help you reach your weight loss goals.



  • Prioritize protein
  • Protein is a critical part to overall health, and consuming the right amount of protein significantly helps individuals meet their goal weight.

    While following a vegan diet, it can be difficult to meet your everyday protein needs. However, there are plenty of vegan foods that are also high in protein content. Beans, legumes, tempeh, and many other vegan options are high in protein and will help you reach your protein goals. 

    Consuming the right amount of protein will ensure you get the nutrition you need to be healthy, and also help you to feel satisfied throughout the day for longer periods of time. Protein sources are typically lower in calories overall, allowing you to load up on food without overreaching your caloric deficit for the day. Plus, it gives you the energy you need to exercise and stay active - another important aspect of weight loss. 



  • Get your vitamins
  • When following a vegan diet, you need to also make sure you’re getting the right amount of necessary vitamins everyday. Vitamin B, C, D, zinc, iron and more all contribute to your overall health, and are necessary to consume each day.

    These vitamins ensure you have the energy and healthy body systems to work towards your weight loss goals. Vitamin deficiencies can lead to issues with your body, as well as a lack of energy to be able to exercise or pursue activities that will help you lose weight. Deficiencies can also make it harder for you to lose weight altogether, slowing your metabolism and ability to break down fats.

    When selecting vegan foods, be sure to prioritize meals that have the vitamin content you need to stay healthy and keep your body energized throughout the day, allowing you to reach your weight loss goals faster.



    Overall, following a vegan diet can help you reach your weight loss goals quickly and effectively. Many vegan foods are made with key nutrients and healthier ingredients that will lead to a healthier lifestyle overall. Be sure to keep these tips in mind as you remain on your weightloss journey.

    When following a vegan diet, you’ll want to prioritize high-quality vegan foods. At Japanese Vegan Town, we offer a range of vegan products that follow a macrobiotic diet, and are non-GMO and made with no MSG or refined sugar. We offer a range of quality vegan foods made with healthy ingredients that will help you meet your weight loss goals and maintain a healthy lifestyle.

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