The rise in plant-based diets has seen more people adopting vegan lifestyles for various reasons. However, switching to a vegan diet doesn’t guarantee weight loss or improved health. In fact, many find themselves gaining weight due to common dietary pitfalls, such as consuming heavily processed foods or overeating high-calorie plant-based options.
If you’re keen to embrace a plant-based lifestyle without compromising your weight goals, here are five tips to help you stay on track.
1. Skip the Artificial Meat Substitutes
The growing range of “like meat” products on supermarket shelves may be tempting, but these items are often heavily processed and packed with fillers, sugars, refined carbohydrates, and sodium. Some also contain isolated soy protein or GMO ingredients, making them less healthy than traditional plant-based protein sources.
For a healthier alternative, opt for whole food options like tempeh, tofu, or legumes. If you’re craving a burger, try making your own using beans, lentils, or vegetables for a nutritious and satisfying meal.
2. Avoid Vegan Junk Food
The label “vegan” doesn’t automatically mean “healthy.” Many vegan ice creams, biscuits, and savoury snacks contain as much or more sugar, refined carbs, and fats as their non-vegan counterparts. These foods can easily lead to weight gain if eaten frequently.
Focus on minimally processed plant-based whole foods to nourish your body and maintain a balanced diet.
3. Pay Attention to Portions
Transitioning to a vegan diet can sometimes lead to overeating, especially calorie-dense foods like peanut butter, seeds, whole grains, and avocados. While these are nutritious, consuming them in large quantities can add up quickly in calories.
Balance your meals with plenty of leafy greens, which are low in calories and high in nutrients, and monitor your intake of higher-calorie foods to maintain a healthy weight.
4. Pack Your Smoothies with Vegetables
Those Instagram-worthy smoothie bowls may look appealing, but they often contain enough calories for an entire day. High-calorie fruits, nut butters, and toppings can add up fast.
To make your smoothies lighter and just as nutritious, swap some of the fruit for vegetables like cauliflower, zucchini, or spinach. Choose just one healthy fat—such as peanut butter or avocado—to add creaminess without going overboard. Before blending, consider whether you could eat all the ingredients in their whole form to better gauge portion sizes.
5. Be Mindful with Oils
Oils can enhance flavour and provide essential nutrients, but they are also calorie-dense. Extra virgin olive oil, avocado oil, or flaxseed oil are good choices, but stick to small amounts (1-2 teaspoons per serving).
If you’re looking to reduce oil in your diet, use alternatives like lemon juice, apple cider vinegar, tahini, or plant-based yoghurt for dressings. These can add flavour without the extra calories!