Obesity and Weight Loss

Please note that the following does not replace medical or nutritional advice from a healthcare professional.

Studies show that vegan diets are associated with lower risk of obesity and lower BMI levels. Therefore, a vegan diet can be a way to achieve a healthy weight in a healthy manner. A few tips for healthy weight loss:

1. Consult experts: Losing weight is not an easy task and it requires cognitive, emotional, and behavioral changes. Therefore, it is recommended to consult a vegan-friendly dietitian who can help you work on your nutrition and support you in changing your habits.
2. Make sure you eat without distractions like TV and cellphones. Eat slowly and chew thoroughly.
3. Clear your house of any temptations you want to get rid of.
4. Get organized – from shopping to cooking and taking homemade meals with you to work, planning is the key to success.
5. Choose whole plant food over processed foods. For example: whole wheat bread over white bread; brown rice over white rice; oatmeal over processed cereals, beans/lentils/tofu/mushrooms over mock meats etc.
6. Eat a wide variety of vegetables with meals and as snacks.
7. Emphasize protein-packed plant foods: legumes (beans, peas, chickpeas, fava beans, lentils), soy and soy products (tofu, edamame, tempeh, TVP, soy milk, etc.), seitan, quinoa.
8. Cut down on vegan snacks, candy, and vegan junk food.
9. Eat moderate amounts of foods that contain healthy fats like nuts and seeds.
10. Don’t rely on high-calorie “healthy foods” such as shakes, granola, fruit juice. Packaging on these products can be misleading.
11. Take baby steps and set small and achievable goals. You can do this!