If you want to know how to lose weight fast on a vegan diet without sacrificing your muscle, metabolism or health keep reading…During the nine years I’ve been helping people eliminate unwanted fat while toning up, I have found that there are three big mistakes people make:
- They eat a low-calorie & low-protein diet.
- They do lots of cardio.
- They do high rep, low weight resistance training.
And guess what? If you do one or all three of these things, you will lose weight but what you won’t get is the toned body you really want. Instead, you’ll wind up looking “skinny fat”.
The best way to lose weight fast is to use an aggressive (but not reckless) calorie deficient of 20-25%. Eat a diet higher in plant protein and higher in carbs while keeping fats low. I find that doing anywhere from 3-5 days a week of heavier compound weight lifting while keeping your cardio to a minimum (2-hour per week MAX!) is best.
Where many vegans — myself included in the early days — get it wrong is with protein intake. When I first transitioned to a vegan diet I ate a very healthy diet full of whole plants foods but discovered that my protein intake was surprisingly low, usually around 5-8% of my total calories for the day.
Once I learned how to increase my protein intake, my body changed drastically! I lost 10 pounds and lost inches off around my waist.
Here some of the best sources of vegan protein that are both well-absorbed and rich in amino acids:
- Grains such as wheat, rice and oats
- Vegetables and legumes such peas, beans and potatoes
- Nuts such as almonds, peanuts, walnuts and pistachios
- Seeds such as quinoa and buckwheat.
- Tofu, edamame, soy milk and other whole soy foods.
I bet you’re wondering… how much weight can I really lose in 30 days? Most people think they can lose weight much faster than they really can (or should). The reality is when you’re doing everything right, a safe, healthy and realistic goal is to lose 0.5 to 1% of your body weight per week. This works out to about 1-2 pounds of weight loss per week for most people or 4-8 pounds per month.
Rachel Schwartz is a certified nutritional consultant, Main Street Vegan Academy-certififed Vegan Lifestyle Coach and Educator, and a graduate of the T. Colin Campbell Center of Nutrition Studies program in plant-based nutrition. She has been vegan since 2011 and has helped people lose weight since 2010. She is passionate about helping people lose fat and tone up on a vegan diet. Reach her at RachelSchwartzHealth@gmail.com for more information.