2 tips for vegan weight loss

We often have a tendency to imagine that it is enough just to be vegan to lose weight, that it necessarily leads to a loss of fat mass. While this is often the case, it can still sometimes be difficult to lose weight effectively as a vegan. In this case, what to do?

Eat more fruits, vegetables, spices and aromatics

Fruits and vegetables are essential to weight loss. The bottom line is that they’ll help fill the stomach, they occupy a large space while being low in calories.

So be careful, it is better to avoid falling into the trap by consuming only fruits and vegetables. Do not neglect legumes (chickpeas, lentils, red beans, etc.), cereals / pseudocereals (rice, buckwheat, quinoa, etc.), seeds (hemp, flax, chia, etc.) and oilseeds ( almonds, cashews, hazelnuts …), because each of the food groups has its role to play in the loss of fat mass.

However, fruits, vegetables, spices and herbs are interesting because they are loaded with micronutrients , in other words vitamins, minerals and trace elements.

And these have multiple functions within the body, in particular … Using fat for energy! It is therefore necessary to consume enough, without setting aside the rest. Here is a simple vegan plate organization for fat loss:

For protein / carbohydrates, it can
as much for legumes as for cereals or tofu, tempeh, seitan,
etc … This simple configuration (to be adapted of course according to your own needs)
is ideal because the vegetables are strongly represented, without neglecting the
protein and carbohydrates.

Here is another example of a vegan plate – plate present in the monthly vegan weight loss program (more information by clicking here ) – :

In this plate (to accompany
of a light sauce), we have:

  • 150g of panisse (proteins and carbohydrates)
  • 1 endive (vitamins, minerals)
  • 1 handful of lamb’s lettuce (vitamins, minerals, fiber)
  • 1/2 diced apple (vitamins, minerals)
  • 1 tablespoon of malted yeast (vitamins, minerals)
  • 1 or 2 slices of wholemeal bread (proteins, carbohydrates)

Train less but better

It is also important to realize that not losing weight / fat mass does not necessarily mean having too low a training volume (the training volume being the number of sessions performed in the week).

Simply put, if you’re not losing weight, it doesn’t have to be because you aren’t training enough.

Indeed, to burn as many calories as possible and eliminate as much fat as possible, it is appropriate to turn to high intensity training.

So potentially doing less workouts but with heavier loads and / or more cardio.

For example, in weight training with loads, instead of doing 5 workouts per week with light loads, do only 3 to 4 with heavy loads, performing sets of 8/10/12 repetitions or intensive circuits , type cross training.

For a bodyweight training , it is more difficult to play on the intensity of the exercises, but we can switch to an increase in the intensity vis-à-vis the cardio. For example, by doing bodyweight circuits as quickly as possible, as in the monthly vegan weight loss program .

If you want to go further, you can now start your monthly vegan weight loss program (without equipment or with fillers) by clicking here , or you will have examples on your mobile each month of high intensity workouts and vegan dishes optimized for fat loss. Train with the heart, eat with the heart!