Not losing weight on a vegan diet is a mystery that needs to resolve. This scenario can be a sign that there is something wrong with your diet. Losing weight is a challenging habit, mostly when you are used to eating animal products.
Not losing weight on a vegan diet simply has to adjust the ingredients of each meal. A vegan diet needs a different approach, and this diet does not need to be pure vegetables. There are reasons behind the mystery, but there are always ways to figure it out.
I tried several vegan diets. But my first try is memorable because I do not know what a vegan diet truly is. Well, there are foods and habits that you should avoid if you want to gain the benefits of going vegan, and lose weight,
In a vegan diet, you cannot associate it with being lean. According to a study, there is a common probable cause of cutting out animal products to lose weight. And perhaps this is one reason why not losing weight on a vegan diet happened most of the time.
What are vegan diets?
Vegan diets can be prepared and eaten in many forms. I tried most of the vegan diets, but the following are my favorites.
A vegan diet based on a wide variety of whole plant foods is what a whole-food vegan diet is about. It includes fruits, vegetables, whole grains, legumes, nuts, and seeds.
Most of the time, I tend to eat raw fruits, vegetables, nuts, seeds, and plant foods. It is not literally raw, but it only cooked lower of the ideal cooking temperature, 118°F (48°C). This vegan diet is called a raw-food vegan diet.
Now you will realize that there are plants that contain a high level of fats. Some of these plant foods are nuts and avocado. Of course, you will have to set away these foods to your diet, and if you do this vegan diet, you probably are preparing and taking a fruitarian diet.
A vegan diet can provide you high-carb foods in the form of potatoes, rice, and corn. These foods contain starch. You can eat this vegan diet instead of having fruits in your meal diet.
I also tried eating before 6 PM. My usual foods are low-fat but high carb since I need energy for my daily activities. But after 6 PM, I limit my foods for easy consumption only.
So a vegan diet is not all about vegetables and fruits. You can add some exciting foods like nuts, cheese, and other foods with low-fat, of course.
Why are you not losing weight on a vegan diet?
For me, not losing weight on a vegan diet depends on the habit of eating obviously. But do not blame only yourself. Maybe other factors need to consider why not losing weight on a vegan diet is happening.
Make sure food portions are enough when serving.
Sometimes when you eat, you need the right portion. Food serving depends on your age, sex, height, body weight, and physical activities. If you are not eating the right amount of food or you exceeded from calorie intake of your body, there is a higher chance of not losing weight on a vegan diet.
Eat an adequate amount of protein.
To maintain muscle mass in our body, we need an adequate amount of protein. Losing weight does not mean that you need to lose your muscle mass as well. If you think you are dropping muscle mass because of your vegan diet, you should think twice and look for alternative forms of a vegan diet with high protein and carbs and less fat. Additional consumption of nuts will increase the protein amount in your body.
Eating on time is essential.
The amount and quality of foods are not only an important thing when you are on a diet. When I was on a vegan diet or any diet that I was taking, I made sure that I was eating at the right time. Meals during breakfast and lunch give me the fuel for my daily activities. With a vegan diet, it should be proportionate, and the right timing is what I need.
What Foods to Eat to Lose Weight While on a Vegan Diet?
Some foods can help you lose weight while on a vegan diet. Vegetables have minerals and vitamins that can give calories and high in fiber. You can get these from a variety of vegetables and fruits.
To make it simple, try using brown rice, quinoa, or whole grains for extra fiber. Then add some beans and mix of vegetables sauteed or roasted. You can add red tomatoes for additional lycopene, which is good for the heart. Some berries can be an excellent choice to boost brain functions and sweet potatoes for vitamin A.
Omega 3 Fatty Acids
Okay, let us move to another level of fat source food. If you think you miss omega-3 fatty acids, you will need some food with healthy fats. Foods you can add to your vegan diet are flaxseed, walnuts, canola oil, and soy. Soymilk is good for breakfast because of the fortified DHA.
The combination of fortified products like milk and yogurt and the omega-3 fatty acids, which can be found in fish like salmon and sardines, can give you energy. Its effects can be seen in your skin and muscle mass.
Enough iron in our body gives us adequate energy to perform daily activities. In a vegan diet, legumes and leafy greens are excellent sources of iron. Of course, you cannot add animal and by-products to your vegan diet.
But the problem with this, protein-based foods have slow absorption compared to animal proteins. For easy absorption, you need to take vitamin C. Foods rich in vitamin C helps to boost absorption and calcium-rich foods. These can inhibit iron absorption. I tried this combination, and I have seen a good result, such as increasing metabolism.
Sharing My Thoughts
For a year now of taking a vegan diet, I make sure to include vitamins and minerals to my diet meal plan. Since a vegan diet includes high carbs and low fat, protein foods should not be missed. Aside from protein, fortified foods are essential for energy and aids brain function. Supplements also help my body to maintain fit and healthy.