Home Mental Health & Well-Being Not Losing Weight on a Plant-Based Diet (Tips and Solutions)

Not Losing Weight on a Plant-Based Diet (Tips and Solutions)

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Many people try different diets to shed excess weight, only to encounter roadblocks along the way. According to Nutrition Facts, among all dietary groups in North America, only people who followed a strict plant-based diet (vegan) could maintain an ideal weight last year. A plant-based diet consists of plant foods, such as vegetables, fruits, whole grains, legumes (beans, lentils, and peas), nuts, seeds, and plant-based oils.

Besides the vegan diet, medication and exercise are important in achieving your weight loss objective. Along with the diet, you can buy Saxenda online, which works well for weight loss. This article includes information on plant based diet, reasons, and tips to follow if you are not losing weight on plant based diet.

What is a plant-based diet?

The main purpose of a plant based diet is to eat whole and unprocessed foods. A plant based diet is a dietary approach that emphasises consuming foods obtained from plants and eliminates animal products like meat, dairy, and eggs. This kind of diet contains:

  • Fruits
  • Whole grains
  • Vegetables
  • Legumes
  • Nuts and seeds

How do plant-based diets help?

Vegan diets provide much more than just weight loss. You will be surprised by the 30-day plant-based diet results if you follow them consistently. Here’s how this diet can help:

  • Weight management. Plant-based diets are often associated with weight management. This diet is lower in calories and saturated fats while being rich in fiber, which can help control hunger. Many plant-based foods are nutrient-rich and offer essential vitamins and minerals without excess calories.
  • Heart health. Plant-based diets improve heart health by reducing the risk of heart disease. The antioxidants and phytonutrients in plant foods also support cardiovascular health.
  • Improved digestion. Plant based diets are high in fiber, which helps in digestion. This leads to regular bowel movements and reduced risk of digestive problems. It’s important to note that a plant based diet can be taken in various forms: vegan (excluding all animal products); vegetarian (excluding meat but sometimes including dairy and eggs); and flexitarian (mostly plant-based with occasional animal products). 

The specific choices within a plant-based diet can vary based on individual preferences and health goals.

Reasons why you are not losing weight on plant-based diet

According to NIH (National Library of Medicine), plant-based diets can help in weight loss in people who are overweight. Despite this study, it’s important to understand that not everyone experiences weight easily by following a plant-based diet. Here, we have mentioned some of the most common reasons for not losing weight on plant based diet:

  • Overeating calories. While plant-based foods are generally lower in calories than animal products, it’s still possible to consume excess calories. Portion control and mindful eating are essential. You could be eating right but not in the right quantity, which is a possible reason for failing to meet your objective.
  • Processed vegan foods. Consuming too many processed vegan foods, such as vegan burgers, fries, and sugary snacks, can hinder weight loss due to high calorie and sugar content. It is important to ensure your diet includes only a few processed foods.
  • Liquid calories. High-calorie beverages like sugary fruit juices, sodas, or excessive amounts of plant-based milk can add extra calories to your diet
  • Not enough fibre. Insufficient fiber intake can lead to increased hunger and overeating. Hence, eating enough fiber on a plant-based diet is essential.
  • Unhealthy cooking methods. Frying or adding excessive oils to plant-based dishes can increase calorie content. Choosing healthier cooking methods like steaming or baking provides better and faster results.
  • Stress and lack of sleep. Chronic stress and inadequate sleep can disrupt hormones that regulate appetite and metabolism, making weight loss more challenging.
  • Medical conditions. Certain medical issues, medicines, or hormonal imbalances can affect weight loss.

Focusing on portion control, choosing nutrient-dense foods, and regular physical activity will help achieve the weight loss goals. Also, you will notice significant changes by following a plant-based diet before and after 1 month. Consulting with a dietitian or nutritionist for personalized guidance and support will also be beneficial.

Tips to lose weight on a plant-based diet

Adopting a vegan diet can be effective for weight management, provided it is done correctly. It is required to follow these tips to see 30-day plant-based diet results. Here are a few tips to be followed to see the results of following a plant based diet before and after 1 month:

  • Fibre. According to The Beet, less than 10% of Americans are able to meet the recommended daily fibre intake, which should be at least 35 grams for men and 24 grams for women. High-fiber foods are a must to include in your plant-based diet as they are filling and keep hunger at bay.
  • Focus on whole foods. Including whole, unprocessed plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds is required to meet the weight loss goal faster. These foods are low in calories and high in nutrients, which helps control weight.
  • Control oils. To lower your fat intake, using minimal quantities of oils and fats in your cooking is advisable. Despite their healthful fat content, these ingredients can contribute significantly to calorie intake if used excessively.
  • Do not ignore medication. A common mistake people make on plant-based diets is forgetting to take their medicines/supplements advised by their doctor on time. It is recommended to be regular with the medication and buy them only from the best Canadian online pharmacy.

Takeaway

Now we know the reasons for not losing weight on plant based diet and the solution to this problem. Also, it is important to remember that a well-balanced and carefully planned plant-based diet can offer numerous health benefits by including various plant-based foods. Consulting a healthcare professional or dietitian can help you create a balanced and sustainable plant-based eating plan that works for you.




David Radar, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.

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