How Much Weight Can You Lose?
According to a Physicians Committee for Responsible Medicine’s (PCRM) study as a vegan, you can lose weight within 1 – 2 weeks. And you can lose up to 2 to 3 pounds a week (and keep it off if you stick to a whole food plant-based –or vegan– diet). You’ll get slimmer but only if you avoid the sugar which can spike appetite and cause you to overeat. In average weight loss after transitioning to a whole-food, plant-based diet is about a pound a week.
After a few months, a well-balanced vegan diet that is low in salt and processed food may also help prevent heart disease, stroke and reduce the risk of diabetes. As the intake of nutrients like iron, zinc, and calcium is reduced on a vegan diet, your body will get better at absorbing nutrients from the intestine.
While most plant-based foods will help with weight loss and eliminating belly fat, some are especially fat loss–promoting: berries, broccoli, quinoa, black beans, and dates.
Below is a list of foods to emphasize:
Calcium-fortified soy products
(Dark) leafy greens
Omega-3 rich foods like flax, hemp seeds, chia, walnuts
Iodized salt or kelp flakes
Foods that contain high amounts of calcium:
Vegetables: Rhubarb Stalks, Collard Greens, Spinach, Kale, Broccoli
Fruit: Navel Oranges
Legumes: Calcium Fortified Soy Milk, Calcium Set Tofu, White Beans
Nuts & Seeds: Almonds, Tahini
Research reveals that a plant-based diet reduces the risk of death from cardiovascular disease by 40 percent. It also reduces the risk of coronary heart disease by 40 percent. And can fully or partially open blocked arteries in up to 91 percent of patients.
Not Losing Weight on a Vegan Diet?
A whole food plant-based diet usually leads to healthy weight loss, but if you’re not seeing the scale move, there could be several reasons why:
- You’re still eating and cooking with oil.
- You need to eat more leafy greens (and fiber in general)
- You’re going out to eat too much.
Challenges with a Vegan Diet:
Fresh produce can be very perishable (buy just as much as you need to minimize waste).
Possibly a protein-deficient diet.
Possibly deficient in certain nutrients such as iron calcium, and B12.
If you decide to go vegan, it could be challenging to give up eating animals.
A 2006 study by Czech researchers found women judge the body odor of vegetarian men to be “significantly more attractive, more pleasant, and less intense,” than that of their carnivorous men.