Can Going Plant-Based Help You Lose Weight?

There are many reasons why someone may want to start eating a more plant-based diet, and many of them have nothing to do with wanting to lose weight (such as animal rights, environmentalism, etc.). However, plant-based diets are also often recommended as a healthier diet option. But can going veg help you lose weight?

Defining Plant-Based
First, let’s define what “plant-based” really means. Following a plant-based diet means you abstain from some or all animal food products. You may be interested in following a strict protocol, such as veganism or vegetarianism, or you could just be interested in incorporating more fruits, veggies, and legumes and want to cut out meat, fish, eggs, cheese, and dairy from your diet for whatever reason. 

No matter what you call it, moving toward a plant-based diet may provide some of the benefits described below.

How Going Plant-Based Can Support Your Goals 
While it may not be a path to weight loss for everyone, plant-based diets have been shown to be associated with some health benefits, including reduced cardiovascular disease risk factors such as blood pressure and blood lipids, reduced risk of developing type 2 diabetes, and a decreased risk of death. 

Eating plant-based may also help make you more mindful about the foods you eat in general. When you have to make the conscious decision to swap chicken for cauliflower or scan a restaurant menu to see which salad has more veggies than dairy, you may start to pay more attention to what you’re putting into your body in general.

But how can herbivorous updates to your diet specifically contribute to weight loss goals?

• Plant-based foods are generally less calorie-dense than animal products. This means you can eat larger volumes of food for the same number of calories, helping your body to feel full and (hopefully) consume fewer calories.
• Plant-based diets are typically lower in saturated fat and cholesterol, which can benefit heart health and overall well-being, creating a foundation for sustainable weight management.
• Plant-based diets are naturally high in fiber, which slows digestion and keeps you feeling full for longer. This can help control hunger and reduce snacking between meals.
• Eating more plant-based foods may mean eating fewer processed foods, which tend to be higher in calories, unhealthy fats, and sugar. 

Watch out: Calories still matter
Of course… french fries are technically a plant-based food, so just because something comes from the earth doesn’t mean it’s better for you. The choices you may make in which plants to prioritize (i.e. leafy greens and whole grains) and how to prepare them (i.e. frying vs baking) can help drive up the calorie count of what would be considered plant-based—and drive off your weight loss goals.

Remember, just because something is labeled "vegan" doesn't mean it is automatically healthy! You may also be familiar with the term “junk food vegans”—this moniker is given to people who follow a plant-based diet, but mostly eat processed foods such as plant-based “meat” and non-dairy ice cream. These calorie-dense, fatty products might serve as an occasional treat but shouldn’t be the mainstays of a plant-based diet. 

Focus on:

• Whole, unprocessed plant foods like fruits, vegetables, legumes, and whole grains
• Lean protein sources like beans, lentils, tofu, and tempeh
• Healthy fats from sources like nuts, seeds, and avocados

Limit:

• Sugar-sweetened foods and beverages
• Unhealthy fats such as animal fats and fried foods
• Processed foods
• Red and processed meats (if you can't give up meat completely)

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