Here's The Skinny On Veganism And Weight Loss

Every year, more and more people embrace a plant-based diet. In 2022, over nine million Americans identified as vegetarians, and over one million people were strictly vegan.

There are several reasons why people make the switch to veganism, but one of the most resounding ones is its health benefits. This comes as no surprise, as many people rightly associate plant-based diets with better holistic wellness.

That said, although being vegan does indeed equate to healthier lifestyle choices on a certain level, this leads to some unfair expectations.

Namely, a lot of people assume that, given the advantages of veganism, vegans should look a certain way. More specifically, many relate vegans with lower body weights.

This misconception can lead to some negative experiences for both vegans and those who plan on becoming one for the sake of losing weight.

In reality, both veganism and weight aren’t as straightforward. For a much closer look at the relationship between the two, keep reading below.

The connection between veganism and weight

If you’re considering going vegan to lose weight, it’s essential to understand the concept first. Veganism falls under the vegetarian category because of its plant-based diet.

However, veganism isn’t a diet that directly correlates to weight loss because it’s more than just about your menu; it’s a lifestyle.

Veganism is focused on a commitment to being environmentally conscious and avoiding animal products for ethical reasons. This is why vegans stay away from food items like honey and gelatine, which are still included in the diets of other vegetarians.

Similarly, weight loss isn’t as simple as changing the food you eat. Cutting out meat isn’t going to alter your weight significantly. Regardless of where you fall on the overweight vs obesity scale, weight is still tied to other factors, such as genetics and stress.

Despite conscious efforts, you may find that you are still predisposed to gaining excess weight. Your chances of developing health conditions can also still be high depending on your weight, no matter what your diet is. This is because health and weight, as a whole, are incredibly personal and complex.

That said, changing your eating habits properly while practicing veganism can mitigate some of the symptoms and ultimately still promote weight loss. It's just important to remember that they are not part and parcel.

A 2022 study on dietary restrictions found that participants who followed a low-fat vegan diet were able to lose weight in 16 weeks.

Research has also proven that veganism can reduce the chances of heart disease and diabetes by up to 22%. Although these results are promising, it’s important to remember that these are made possible through conscious efforts.

The vegan diet is already restrictive, and tailoring it for weight loss can make it feel even more limiting. This can lead to an unhealthy relationship with food and promote the development of eating disorders. If you’re considering switching to veganism, it’s best to reflect on what your motivations truly are.

How you can promote healthy weight loss with a vegan diet

For those set on switching their lifestyle and want to lose weight, here are a few ways to actually shed extra pounds realistically and sustainably.

Watch your caloric intake

Weight isn’t just about what you eat, but also how much. You can still gain weight even if all you eat is plant-based foods. The key is to manage your caloric intake for a well-rounded meal and avoid add-ons, like sweeteners, that may add unnecessary calories to your meals. Only with a calorie deficit can you truly start to lose weight.

Get rid of unhealthy misconceptions

Even though it’s labeled vegan, that doesn’t mean it’s healthy. A study found that vegetarians are more prone to eating processed food due to meat substitutes. As such, it’s best to remain discerning of food quality. For example, instead of vegan cookies full of sugars, go for fruits. Studies show that consuming fruits is inversely related to weight, so eating more can make you feel full while promoting weight loss.

Consume enough nutrients

Keep in mind that going vegan is a big change, and your body will have to adjust. When you cut out meat, you can be missing out on nutrients such as calcium, iron, and protein, which can lower your metabolic rate. To combat this, you can take supplements to help your body adapt and manage weight better.