For many, one of the benefits of a vegan diet is the reduced waistline you’re often left with, yet some vegans find that, no matter how strictly they follow their diet, they still struggle to keep the pounds off. In this article, we’ll look at some of the reasons for this and what you can do to tip the scales in your favour.
Calories still count
Don’t be fooled into thinking that just because something is vegan, you can dine on it with impunity. You still need to watch your carb intake, particularly as many vegan alternatives, such as quinoa, beans and lentils, contain more carbohydrate than protein. Similarly, even healthy fats, like those found in nuts, can lead to weight gain if consumed in excess.
Limit those calorie-packed liquids
Beware of drinks like juices, smoothies and vegan lattes. These seemingly innocent choices can significantly contribute to your caloric intake.
Keep an eye on your portions
The secret to getting the right quantity of food is to eat until you feel satisfied. Overstuffing yourself could result in a surplus of calories, which you’ll have to burn off at some point. Conversely, you should be careful not to consume too few calories as this can slow down your thyroid, another cause of weight gain.
Go easy on the processed foods
Processed vegan foods can sometimes be misleading since they may contain hidden sugars and refined carbs, and lack the fibre and nutrients that your body needs. The addictive ingredients in processed foods, like excess sugars, salt and unhealthy fats, also makes you vulnerable to overconsumption.
Consider your nutrient intake
Following a vegan diet may give rise to nutrient deficiencies in calcium, protein and iron. These deficiencies can cause fatigue and slow your metabolism, making weight management more challenging.
Maintain a healthy gut flora
A healthy gut is essential for breaking down calories effectively. Probiotics can help replenish the beneficial bacteria necessary for efficient calorie processing. Vegan sources of probiotics include kimchi, sauerkraut, fermented soy, tempeh and kombucha.
Whether you’re trying to shed a few pounds or maintain your current weight, adopting a meat-free lifestyle is still a good place to start, with the potential for weight loss and improved health. It’s important, though, to get the balance right. By eating sensibly and making informed food choices, you’ll increase your chances of achieving your weight-loss goals.
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