Vegan and Not Losing Weight: How to Eat On A Vegan Diet and Not Gain Weight

Plus And Wow|Women's talk|Vegan and Not Losing Weight: How to Eat On A Vegan Diet and Not Gain Weight

Aug.23.2021

More and more people are choosing a vegan type of food, which implies the exclusion of animal products from the diet.

Vegans refuse all types of meat, fish and seafood, milk, eggs, honey, as well as products in the production of which animals were at least in some way involved.

Can Vegans Be Fat?

Every year, the number of people with this type of diet is growing rapidly.If you think that veganism helps to lose weight, then you are mistaken.

Vegan weight gain is a common problem that every second person faces. People eat healthy foods, but they still can’t lose weight. That is why it is worth understanding what prevents you from getting in shape, how a change of diet affects people’s health.

Why Am I Gaining Weight On Vegan Diet?

Many factors can have a negative impact on the weight of vegetarians. However, only some. The reasons for vegan and vegetarian weight gain are most common.

Vegan and Not Losing Weight

Vegan and Not Losing Weight

Too Many Carbs

Many vegans are not losing weight, because to lose weight, you need to create a calorie deficit. The desserts that vegans consume contain the same number of calories as regular sweets. Even if you include sugar substitutes in the menu, you will not be able to completely solve the problem. Such products have a high content of useful elements, but despite this, they still remain high in calories. The same goes for vegan fast food or buns.

Large Consumption of Cereals

Not only do sweets contain numerous carbohydrates. This component is part of cereals. For example, 100 g of oatmeal contains about 60 g of carbs.

Boiled or Fried Vegetables Are Not Always Useful for the Body

Vegetables play a key role in the vegan and vegetarian menu. They are consumed by a larger number of people. Because due to the lack of products of living origin, people are trying to get enough vegetables. Most often, vegetables are heat-treated. Vegans love to cook vegetable stew. In their opinion, it is much tastier and more satisfying than a fresh salad. This is the main mistake that leads to weight gain. Fresh products have a low glycemic index. But during the heat treatment, this indicator begins to increase.

Overeating

This problem is faced by people who have just switched to a new menu. It is not easy for them to adjust and start eating within the framework of a vegan or vegetarian menu. Due to the lack of animal products in the diet, they constantly experience a feeling of hunger, since they cannot get enough vegetables and cereals. Therefore, they eat much more portions than before switching to a vegan or vegetarian menu.

Why Am I Not Losing Weight On A Vegan Diet?

Why Am I Not Losing Weight On A Vegan Diet?

Many factors can have a negative impact on the weight of vegetarians. However, only some. The reasons for vegan and vegetarian weight gain are most common

Serving Size

Vegetable products are delicious, and you think that you will not gain weight. But vegetable products are easy to overeat, and you need to be careful. For example, a cup of nuts can exceed 600 calories.

Filling and Additives

Sometimes food additives, sauces, and toppings increase calorie intake. A cup of low-calorie vegetables, such as kale and other salad greens, can turn from a few dozen calories into several hundred if you add high-calorie dressing and crackers to it.

Meat Substitutes

Products with vegetable proteins, such as textured vegetarian soy or pea protein, can be highly processed, containing a large amount of additional sugar, fat, binders, and carbohydrate-based components.

Will Becoming A Vegetarian Help Me Lose Weight?

To create or maintain a good shape on a vegetarian diet, you must adhere to the following rules:

Gradualness

Vegetarianism implies a strict rejection of meat products. That is why it is necessary to approach the change of the menu with caution. In order for the body not to experience stress, it will be necessary to abandon the usual products gradually. Otherwise, the condition may worsen and apathy may appear.

Diet

A change of diet will have a positive effect on a person’s condition only if he follows all the principles and rules of the new regime. Doctors recommend starting the day with fruits and ending it with vegetables.

Balance

Thoughtless rejection of the usual products will not lead to anything good. Therefore, it is necessary to carefully think through the menu so that it has the correct ratio of proteins, fats, and carbs.

Why Am I Gaining Weight On A Plant Based Diet?

Why Am I Gaining Weight On A Plant Based Diet?

To create or maintain a good shape on a vegetarian diet, you must adhere to the following rules:

It’s All about Calories

It is important to understand that in any diet, a variety of foods is important, from which you can get nutrients, vitamins and minerals, and it is best to discuss your diet with doctors and a nutritionist, because even plant foods, such as avocado, can be very high in calories, but at the same time as nutritious as possible. You need to count the calorie content of dishes in order not to gain weight, keep a food diary.

Mostly:

  • Adult women need to: From 1600 to 2400 calories per day
  • Adult men need: From 2100 to 3100 calories per day

High-Calorie Vegan Diet: Why Am I Gaining Weight On A Plant Based Diet?

What Is a Plant-Based Diet?

This diet is based on food obtained from plant sources. This includes nuts, legumes, vegetables, fruits, legumes, cereals, and meat alternatives such as soy products. However, this diet does not limit people to plant-based foods only; it simply encourages people to mainly focus their diet on plant-based sources. People prefer to reduce the consumption of animal products.

High Calorie Vegan Diet

This diet is aimed at weight loss. But you can’t be sure that this will definitely work in your case. Simply changing the diet is not enough. It is important to count the calories consumed and direct your diet specifically to reduce calories. The quality of the diet, the variety of its components, and their quantity are very important.

High Calorie Plant Based Foods

Vegetable products are not equal in their caloric content, and this should be remembered when making up your own diet.

For example:

  • Foods that contain a lot of calories: avocado, potatoes, olive oil, whole grain products.
  • One cucumber contains approximately 13 calories and 3 grams of carbohydrates, as well as a small amount of fat
  • One avocado contains 319 calories, 15 grams of carbs and 30 grams of fat.

How to Get Enough Calories On A Plant Based Diet

Green vegan breakfast meal in bowl with spinach, arugula, avocado, seeds and sprouts.

Eat More Whole Grain Products in Your Diet

You need fiber. Whole-grain products contain a lot of fiber, which will raise the level of sugar in your blood. We recommend consuming 20-30 grams of fiber per day.

Avoid Large Portions

Pay attention to the fact that your plate is mostly vegetables and fruits. Also, do not forget to add whole grain products and protein to your plate.

How to Gain Weight On A Raw Vegan Diet?

  • Eat more fats
  • Choose foods rich in calories (nut butter, avocado, whole grain products, coconuts)
  • Snack on high-calorie foods (smoothies, Probars bars or Raw Revolution)
  • Increase the size of the food consumed

So, now everyone knows why vegans and vegetarians get fat. The consumption of even healthy foods cannot guarantee the loss of extra pounds. In order not to gain weight and not worsen the state of health, it is necessary to reconsider eating habits and change the lifestyle. Moreover, the changes must be introduced gradually, so as not to harm the body.

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