Whatever your reasons for going vegan, there are a number of ways you can expect to benefit from that decision. "Eliminating animal products will typically make a diet very low in saturated fats, which can be beneficial for heart health," Rebekah Blakely, a registered dietitian nutritionist for The Vitamin Shoppe, told POPSUGAR. "Eating a vegan diet can also be very high in fiber because the main food sources include fruits, vegetables, nuts, seeds, legumes, and grains. Fiber can help keep you full, reduce blood sugar, and support heart and gut health."
It's unsurprising then that eating a vegan diet may also help you lose weight, including stubborn belly fat. "Research has shown that meat eaters tend to have a higher BMI," Lindsey Toth, MS, RD, senior dietitian for Swanson Health, told POPSUGAR. "With its focus on nutrient-dense, plant-based whole foods, the vegan lifestyle may be better suited to keeping you trim than traditional modern diets, but you need to keep an eye on your macro and micronutrients to make sure you get everything your body needs to stay healthy." This is one of the biggest caveats of a vegan diet: if you're not careful, you can miss out on key nutrients like iron, vitamin B12, zinc, calcium, and omega-3 fatty acids. "For someone who plans their diet properly, they can often still get the recommended amount of these nutrients, with the exception of B12," Rebekah said. Always discuss your diet with your doctor, who can help you identify any gaps and, if necessary, fill them with supplements.
When you're not getting adequate nutrients, you may actually see the number on the scale — and the inches on your waist — creep up instead of down. "Someone following a vegan diet has to be careful to get enough protein and not eat too many processed carbohydrates if they want to lose belly fat," Rebekah explained. Just like there are loads of processed, gluten-free products on the market, there are a number of vegan-friendly yet unhealthy foods as well, and relying on these for a fast bite may cause you to gain weight instead of lose it.
If you aren't ready to go full-fledged vegan, there are a number of steps you can take to change your diet and possibly shed belly fat in the process. "Just cutting out processed foods and eating more vegetables can make a huge difference in your weight management efforts," Lindsey said. "You could also try reducing your consumption of meats or animal products to just a few times a week. Also, try getting more of your protein from plant sources, which is better for both you and the environment."
FAQs
It's unsurprising then that eating a vegan diet may also help you lose weight, including stubborn belly fat. "Research has shown that meat eaters tend to have a higher BMI," Lindsey Toth, MS, RD, senior dietitian for Swanson Health, told POPSUGAR.
How to lose 2 inches of belly fat overnight? ›
You can lose belly fat overnight by making sure you're getting enough sleep for you and getting this sleep in sync with your circadian rhythm, or body clock. To lose belly fat, you can also eat a balanced diet, avoid eating too late in the day, exercise, cut down on alcohol, and reduce your stress levels.
What is the best diet to lose belly fat? ›
Focusing on plant-based foods, such as fruits, vegetables and whole grains. Choosing lean sources of protein, such as fish and low-fat dairy products. Limiting processed meats, as well as the saturated fat that's found in meat and high-fat dairy products, such as cheese and butter.
What do dietitians say about veganism? ›
There are several benefits attributed to a vegan diet as long as it is carried out properly. It can help people lose weight and as with a vegetarian diet, has been linked with a reduced risk of heart disease and certain cancers, such as colon and breast cancer.
How to lose 20 pounds on a vegan diet? ›
5 Habits for Easy Vegan Weight Loss: How I Lost 20 lbs
- Consuming enough vegan protein. ...
- Eat enough Fruit and Vegetables. ...
- Make sure your meals are balanced! ...
- 80/20 Rule. ...
- Create a list of easy vegan recipes.
Cruciferous vegetables – Broccoli, Brussels sprouts, cabbage and cauliflower are some of the fat-burning veggies that fall under this class. This is because, like leafy greens, they contain fiber which means you are fuller longer when you consume them.
How to lose 4 inches of belly fat in 2 weeks? ›
Avoid eating less than 1,200 calories per day (for women) and 1,500 calories per day (for men). Cutting anywhere from 500 to 1,000 calories per day is considered a healthy deficit. Since 2 weeks isn't a lot of time, plan to omit about 700 to 1,000 calories per day. Leave out unnecessary calories from each meal.
What burns belly fat while you sleep? ›
Pre-sleep habits that can help reduce belly fat include: Create a cool environment in the bedroom: This will help the body start the fat burning process to stabilize body temperature. Drinking water before bed like lemonade contains polyphenols that help to get rid of accumulated fat.
What can you drink at night to burn belly fat? ›
Summary. Consuming healthy drinks before bedtime can be an excellent way to accelerate weight loss while promoting a good night's sleep. Cinnamon tea, soaked fenugreek seed water, ginger lemon tea, apple cider vinegar drink, and green tea are some of the best beverages for burning fat.
What burns the most belly fat? ›
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
What are 5 foods that burn belly fat?
- foods with soluble fiber like fruits, vegetables, and legumes.
- foods with protein like meat, fish, eggs, and dairy.
- fatty fish like tuna and salmon.
- foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
- green tea.
Citrus fruits are a good source of vitamin C, which has been shown to help boost metabolism and reduce belly fat. Some citrus fruits that are good for reducing belly fat are oranges, lemons, grapefruits, and limes.
Do doctors recommend veganism? ›
Many doctors, dieticians, and other health professionals advocate for a plant-based diet. In part, this is because of the health risks associated with animal products. There is an increasing body of evidence that links meat consumption—particularly that of red and processed meats—with chronic illness.
Who is against the vegan diet? ›
Negative attitudes against vegans and vegetarians are most commonly found in people with conservative and/or right-wing beliefs, especially the ones associated with Abrahamic religions, being often most pronounced in far-right individuals and groups.
Is vegan diet good for stomach? ›
The gut benefits of a vegan diet
The most well-researched of these advantages are the changes to the gut bacteria in the digestive tract. Research has found that there is a reduction in inflammatory gut bacteria, as well as an increase in the protective species of bacteria.
Do vegans lose weight faster? ›
In this study, the people who switched to a plant-based diet lost 5 pounds more than people who did not change their diet(4). Other studies have found similar results, wherein adopting an energy-restricted, plant-based diet for nine weeks resulted in 10 pounds more weight loss than in the control group (4,5).
Why can't I lose weight on a vegan diet? ›
A whole food plant-based diet often leads to healthy weight loss, but if you're not seeing the scale move, these reasons could be why: You're still eating and cooking with oil. You need to eat more leafy greens (and fiber in general) You're going out to eat too much.
What happens when you go vegan for 30 days? ›
All those vitamins and minerals and enzymes and prebiotics (fiber) entering your system go right to work for you. Many people also find that they settle into their “natural” healthy body weight after embracing a whole food plant-based diet.
