Are you curious on how to lose weight on vegan diet?


If you’re looking to lose weight in a healthy, sustainable and delicious way then switching to a vegan or plant based diet can literally melt the pounds away. 


A vegan diet is naturally much lower in fat and calories gram per gram compared to a traditional high meat diet. That’s why we get to eat so much HOORAY!


However, being ‘vegan’ or ‘plant based’ isn’t magic and there are plenty of mistakes I see people make over and over again.


They eat such a healthy diet but can’t seem to lose those last stubborn pounds. 


By following the below recommendations and tips, you can be sure to lose weight effectively, even if you are already slim and looking to define your shape. 




As much as it pains me to use the term ‘clean eating’ it is applicable in this case.


Many people when first going vegan (myself included) get very excited about all the vegan compliment foods that there are


See this post for 44 Accidentally Vegan Snack Foods


It’s amazing and it’s definitely good when you are transitioning but these foods are full of chemicals, hidden salts, sugars and artificial weirdnessness which have a detrimental effect on your weight and your health.


So although these foods can have a place in your diet the bulk of your meals and snacks should come from whole plant based foods.


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How to lose weight on vegan diet without oil may come as a surprise for you.


Oil has been tooted to be the new health food, especially with low carb diets on the rise.


Although some oils have certain health benefits, if you have stubborn weight that just wont budge and you want to feel more energised, I highly recommend cutting out all oils from your diet.


Worried about missing out on vital nutrients? Don’t!


Fat, in its whole food form (avocado, nuts, seeds) have health given properties and are an essential part of our diet for both health and weight reasons.


Oil on the other hand is a processed food. All the valuable vitamins, minerals and fibre and have been stripped away from the whole food source to leave a pure fat.



Stuck with how to cook?


See this post by fatfreevegan which explains substitutes and techniques for fat free cooking




Eating too little is one of the main reasons why people can’t lose weight and tend to gain weight just looking at food


We have been told repeatedly that to lose weight we must decrease calories and exercise more. This is simply NOT the case.


What we need to understand is that FOOD IS INFORMATION


Let’s compare broccoli and french fries.


500 calories of broccoli would not absorb and digest the same as 500 calories of french fries, common sense right?


Certain foods boost hormone activity in the body by:


  • Firing up metabolism,
  • Balancing satiety and hunger signals
  • Keeping our energy stable.


This helps us feel energised, stay slim and make you glow from the inside out!


It cannot happen with foods that are nutritionally dead.




Ditch the calorie mindset, it’s the quality of food that makes the most difference not the quantity.





Now I bet you can’t believe I’ve just said those words in the same sentence can you?!


Googling how to lose weight, you will see that there are billions of searches. No wonder it’s so confusing! One of the most popular ways to lose weight now is eating a low carb high protein and high fat diet.


However, this can be detrimental to your health and your weight for many reasons


Let’s start with some basic facts on how to lose weight on a vegan diet with carbohydrates:


  • The tip of our tongue has a taste for sweet 
  • Our teeth are designed to chew carbohydrate rich foods (we do not have teeth to rip apart an animal and chew raw meat)
  • The entire digestive system secretes enzymes that help process and digest carbohydrates.
  • Our colon is 20 feet in length (not like a lion that has a colon length of 5 feet this is so the lion can tolerate high levels of protein to eliminate it as quickly as possible
  • The FIRST and MOST PREFERRED  use of energy comes from carbohydrate –  NOT FAT and NOT PROTEIN
  • Our nearest primates eat carbohydrates ALL DAY
  • Breast milk is naturally very low in fat and protein and is the most nutritionally dense food we can have as humans!


Do I even need to go on?


Let’s look from a hunger perspective:


When we fill our plates with carbohydrates in the form of fruits, vegetables, legumes, grains and starches we feel full.


If we deprive ourselves and eat a meal high in animal protein then we may feel satisfied but we usually need to eat more because our bodies haven’t been satisfied from carbohydrates.


This usually leads to us needing coffee and 3 PM biscuits to give us a false boost of energy.




♦ Eat a variety of whole plant foods. Focus on a high carbohydrate and low fat diet (trust me it works!)


Get the complete resource guide for the best healthy plant based recipes, nutrition lectures and favourite bloggers for free here




SO many women have thyroid problems. This happens for many reasons, including the high levels of xenoestrogens and other hormone disrupted that we are now exposed to.


The thyroid primarily effects weight and metabolism.


So if you have:
  • Weight gain or difficulty loosing weight
  • Fatigue
  • Intolerance to cold
  • Dry hair and skin
  • Brain fog


And your eating a healthy whole food plant based diet and a low stress lifestyle. Then consider getting a thyroid test done


In the book The hormone cure, Dr. Sara Gottfried (a hormone expert from Harvard) gives fantastic natural treatments in how to help low thyroid function. You can get the book here.




  • Eat a plant based diet
  • Cook vegetables such as broccoli, cabbage and beets as they are easier on the thyroid than raw vegetables
  • Practice yoga
  • Use stress reduction techniques such as mindfulness and meditation



  • Eat a diet high in meat and animal products 
  • Using too much plastic, BPA free products and harsh home cleaners
  • Living in a stressful and anxious environment
  • Have poor sleeping habits




how to lose weight on a vegan diet


Now I’m not trying to be a party pooper here but eating a healthy diet really means changing your entire lifestyle.


Lose the mindset of being good all week so you deserve a treat. YOU ARE NOT A DOG.


Engulfing yourself in a healthy lifestyle does take time but it does happen the more you do it.


The more you eat natural, unprocessed whole foods the more you will keep choosing them again and again.


We can’t be 100% perfect all the time, I mean thats impossible. But moderation can hang as a loose term for some.


What you consider moderation may be the stumbling block that you are facing with reaching your ideal weight.




  1. REALLY try to limit the treat foods as much as possible until you reach your desired weight and FOCUS on all the foods that are nourishing for your body.
  2. Don’t try to completely avoid all unhealthy foods as that can create unhealthy patterns.


And for goodness sake, DO NOT cave in and start on Monday!




So we know that what we put in to our bodies is so important but an area that often gets neglected is what is coming out of our bodies.


Constipation can sound harmful enough but did you know that when we don’t go the loo, we actually recirculate waste and that waste goes back in to our cells.


The cells that build up the rest of our bodies! so people can literally be full of !*&%


A clean body also works more efficiently.


Think about cleaning a really dirty blocked sink. The water will flow easier, it will come out cleaner and it will work more effectively.


By eliminating properly and cleaning our insides we can help all the waste leave our system. Contributing to a more healthy lean body, clearer mind and glowing skin




  1. Book yourself in for a colonic hydrotherapy treatment
  2. If thats not available to you, try an at home enema system. Its not as thorough but it will definitely help
  3. Magnesium oxygen supplements can be useful to take at night to help move things through the colon




Studies suggest that most people eat the same weight of food every day.


So to eat the same volume of food and be able to lose weight, we must eat calorie dilute whole foods.


how to lose weight on a vegan diet


Aim to eat as much food as we want from the GO section whilst considerably limiting the amount of the STOP foods


The more you eat this way, the quicker you will reach your goal weight.


To maximise weight loss, you can also eat your meals in order of calorie density, for example:


  1. Starter – Salad, vegetables or fruit
  2. Main – 1/2 plate of vegetables
  3. Dessert – Finish with Fruit




Eating more simply can also help shift those last few pounds


Firstly, when we eat more simply we are helping our digestive system by not over burdening it with different varieties of food.


Carbohydrates, fats, and proteins digest at different rates, so if put everything in at once we are overtaxing our digestion. The key to a perfect digestion (and healthy metabolism) means eating simple foods but eating more of them.


Also, it’s easier to have simple cooked meals you can put together easily.


So if you don’t have much time or there isn’t much food in the house you are not  tempted by takeaways.


Lastly, eating more simply gets monotonous. Because food is less enjoyable we tend to eat less over all




  1. Although trying new recipes is a great way to stay on track (and beats boredom), try eating more simple meals throughout the week and see if it affects your weight.




If you’re not yet exercising then now is the time to start.


Some of us may feel that because we are eating a good diet already that we do not need to do any form of movement. But this could be the change you need to drop those last few pounds.


Notice the word movement. Movement, a very different word from exercise, should be built in to every day life and there is absolutely no exception to the rule.


Daily movement is what adds up the most and has the most calorie burning effect (than a burst of exercise at the gym).


Movement is natural for us, it stimulates our digestion, helps with blood flow and keeps our joints lubricated (as well as the thousand other benefits)


Walking is a fantastic form of movement and is so underrated.




  1. Aim to walk 10,000 steps + per day.
  2. Start with 2 times 20 minute walks per day and increase from there.


So there you have it, 10 powerful tips to boost weight loss on a vegan diet!


I’d love to know what is your favourite tip! Are there any you are going to try. As always, let me know in the comments below.

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Hi, I’m Lizzie! I help busy mums lose weight, increase energy, and raise healthy kids on a plant-based lifestyle.



  1. Avatar
    Carla Patterson
    September 27, 2018 at 12:29 pm (8 months ago)

    Great post! I’m currently at my weight loss journey as well – although I try to keep myself relatively skinny throughout the year, so it’s only just for a few periods! Thanks for being such a great motivation though:)

    • Avatar
      Holistically Lizzie
      September 30, 2018 at 1:16 pm (8 months ago)

      Thanks Carla 😉

      I believe making healthy lifestyle habits and having consistency is what makes the most difference. Well done on your weight loss journey! It can be difficult to maintain when you get there, best of luck x


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