How to Switch to a Vegan Diet for Weight Loss

Switching to a vegan diet is becoming easier to the abundance of vegan products now available in the market. Because these vegan substitutes are usually lower in calories and just as nutritious (if not more) than their animal counterpart, one can lose weight on a vegan diet. In fact, the book "The V-Diet Plan" cites a European study that showed vegans not only weigh less, but have a faster metabolism.

Instructions

Find dairy alternatives

1

Try soy, rice, almond or even hemp milk instead of regular milk. If you love cereal, you do not have to go without. Instead of 2% milk, try a dairy-free alternative which is fortifies with calcium and vitamin D. These types of milk can just as easily be used for baking and cooking, too.

2

Sample dairy-free ice cream. Though soy and rice ice cream was unavailable or found only in obscure places in the early 2000s, dairy-free ice cream is now shelved in many grocery chains. Most sorbets are naturally dairy-free, provided they only contain fruit, sugar and ice.

3

Buy soy cheese as well. Note: naturalnews.com warns that several brands of soy cheeses contain "casein," which is a dairy derivative. The quantity of this animal product is in quite a small, though strict vegans will not eat it for animal rights reasons. For weight loss and health purposes, however, soy cheese still contains no cholesterol and tends to be fewer calories than regular cheese.

Meat alternatives

4

Experiment with tofu. Tofu is bland and mushy, but so is raw meat. The flavor and taste of both items depends on how it is seasoned and prepared. Tofu can be baked, fried, or grilled. Tofu is packed with protein and isoflavones.

5

Grill some veggie patties. Veggie burgers are offered in many restaurants and can also be bought at the store. While pricier than meat, veggie burgers contain fewer calories, no cholesterol, and less fat with respect to a ground beef patty.

6

Seek a vegan alternative to your favorite meat. Even stuffed chicken breasts are available in vegan substitutes. Other vegan substitutes are bacon, sausage, shredded beef, ground beef, turkey slices, ribs, and chicken patties.

Maintain a healthy diet

7

Watch the junk food and carb intake. In place of meat, overloading on carbohydrates like bread and pasta may be one reaction. Keep within the recommended value of carbs to avoid unnecessary weight gain. The book, "Vegan Freak" explains the label "vegan" does not guarantee a low weight. Some vegans are overweight due to poor dieting choices. Vegan cookies, for example, are often higher in fat and calories than regular cookies. In addition, vegans can still eat a wide variety of junk foods like potato chips, French fries, and sugary candy like licorice and gummy bears.

8

Eat fruits and vegetables. Find ways to add in fruits and vegetables to your diet. Substitute fruit for dairy-based desserts like cake, and order a side of vegetables instead of mashed potatoes with butter.

9

Avoid deficiencies. Without proper planning, vegans can become deficient in vitamin B12, protein, iron and calcium. Plant-based sources exist that contain these nutrients, like nutritional yeast flakes, spirulina, and even leafy greens, but while transitioning, consider taking a supplement.