How to Lose Weight as a Vegan
Guide to losing weight on a vegan diet. Complete protein sources, essential supplements, and adapted deficit. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary vegan woman, 30 years old, 143 lbs
Active vegan woman, 30 years old, 143 lbs
Sedentary vegan man, 30 years old, 176 lbs
Active vegan man, 30 years old, 176 lbs
The advantages of veganism for weight loss
A well-planned vegan diet is naturally high in fiber and low in saturated fats. Whole plant foods often have low caloric density, allowing you to eat satisfying volumes while staying in deficit. Vegans statistically have the lowest BMI of all dietary groups.
The major challenge: protein
Without animal products, reaching sufficient protein intake requires more attention. Aim for 1.8-2.2g/kg of body weight (more than omnivores because plant proteins are less well absorbed). Systematically combine legumes and grains. Soy (tofu, tempeh, edamame) is your best ally for complete proteins.
Essential supplements
On a vegan diet, some supplements are necessary, deficit or not. B12 is mandatory (no reliable plant source). Vitamin D if low sun exposure, iron if deficient, omega-3 DHA/EPA from algae, and potentially iodine and zinc depending on your diet.
Avoiding vegan traps
Vegan doesn't automatically mean healthy or low-calorie. Processed vegan products (fake cheeses, veggie steaks, desserts) can be very high in calories. Vegetable oils, nuts, avocados are healthy but calorie-dense. Prioritize whole, unprocessed foods.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Losing Weight as a Vegan
Losing weight on a vegan diet is entirely achievable and can even have advantages. However, it requires particular attention to certain nutrients.
Advantages of Veganism for Weight Loss
Strong Points
- Very high fiber: Superior satiety
- Low caloric density: Large volumes, few calories
- Lowest average BMI: Of all dietary groups
- No animal saturated fats: Better lipid profile
Specific Challenges
- Sufficient and complete proteins
- Mandatory supplements
- Avoiding processed vegan products
Vegan Protein Sources
Complete Proteins
- Soy: Tofu (8g/100g), tempeh (19g/100g), edamame (11g/100g)
- Quinoa: 4g/100g cooked
- Buckwheat: 3.4g/100g cooked
- Hemp seeds: 31g/100g (excellent source)
To Combine (grains + legumes)
- Legumes: Lentils (9g/100g), chickpeas (8g/100g), beans
- Grains: Rice, oats, bread, pasta
- Seitan: 25g/100g (wheat gluten based)
Vegan Protein Powders
- Pea protein: Complete and well absorbed
- Hemp protein: Complete + omega-3
- Soy protein: Complete and economical
- Multi-source blend: For optimal profile
Sample Vegan Meal Plan
Breakfast (25-30g protein)
- Smoothie bowl: soy milk, protein powder, fruits, granola
- OR tofu scramble + whole wheat bread + avocado
- OR oatmeal with soy milk + peanut butter + seeds
Lunch (35-40g protein)
- Buddha bowl: quinoa, marinated tofu, vegetables, edamame, tahini
- OR lentil curry + basmati rice
- OR wrap with seitan, hummus, grilled vegetables
Dinner (30-35g protein)
- Stir-fried tempeh with vegetables + rice noodles
- OR black bean and tofu chili
- OR red lentil dal + rice + naan
Snacks (if needed)
- Hummus + raw vegetables
- Soy yogurt + fruit
- Handful of nuts + fruit
Essential Vegan Supplements
Mandatory
- Vitamin B12: 2500 mcg/week or 250 mcg/day
- Vitamin D3: 1000-2000 IU/day (vegan version from lichen)
Recommended
- Omega-3 DHA/EPA: 250-500 mg/day from algae
- Iron: If deficient (take with vitamin C, away from tea)
- Zinc: 8-11 mg/day if diet is low in sources
- Iodine: If not using iodized salt or seaweed
Common Vegan Mistakes
To Avoid
- Processed vegan products: Often caloric and low in nutrients
- Too much oil: Even “good” oils are 900 kcal/100g
- Lack of protein: Plan each meal
- Forgetting B12: Can have serious neurological consequences
Caloric Pitfalls
- Coconut milk (200 kcal/100ml)
- Cashews (553 kcal/100g)
- Avocado (160 kcal/piece)
- Vegan chocolate (often just as caloric)
Why Voical Can Help You
Tracking protein is crucial for vegans to ensure adequate intake. Voical lets you easily track your macros by voice, alerting you if your protein intake is insufficient while monitoring your calories.