Will I lose weight going vegan?
HEALTH
Short answer
Most people do — the average vegan has a lower BMI than the general population — but a vegan diet is not automatically slimming.
HEALTH
The detail
EPIC-Oxford (2003) found vegans averaged 5-7 kg less than meat-eaters. Randomised trials (BROAD, Barnard) confirm significant weight loss on ad-libitum WFPB diets vs. standard advice.
Junk-food vegan diets (vegan pizza, fries, sugar) do not produce these results. Weight loss tracks whole-food, fibre-rich eating, not veganism per se.
To maximize weight loss, focus on 'whole' plants like potatoes and beans rather than highly processed vegan nuggets and sugary plant-based milks. A 2020 study in the journal Nutrients showed that a low-fat vegan diet increased the thermic effect of food, meaning participants burned more calories even while resting. Keeping an eye on portion sizes for calorie-dense items like nuts and oils will help ensure the weight loss is sustainable and health-focused.
Source: Spencer et al., Int J Obes 2003;27(6):728-734.
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More questions like this
- Is veganism actually healthy?
Yes. Major dietetic associations endorse well-planned vegan diets for all life stages, and they lower risk of heart disease, type 2 diabetes, and some cancers.
- What are the best vegan protein sources?
Lentils, tofu, tempeh, seitan, chickpeas, black beans, edamame, peas, quinoa, oats, peanuts and pea/soy protein powders.
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