The vegan diet consists of not eating any product of animal origin, and it can be a great  option to lose weight.  The vegan diet has gained much fame in recent years. It is a type of varied diet that, unlike the vegetarian, does not accept any product of animal origin, such as honey and eggs. Most vegans are for ethical and environmental reasons; however, there are those who have been interested in following a vegan diet after considering that it is an excellent option to lose weight. And, although it may be a bit difficult to give up traditional dishes, it is very easy to limit the calories in vegan dishes that, in addition, tend to be very healthy because of their content in vegetables and legumes.

What is the Vegan Diet?

A vegan eating plan is one that does not contain products of animal origin, such as dairy, honey, gelatin or eggs. It is a type of  diet with many health benefits , since it is reduced in fats, calories and foods that, in general, are considered “harmful”.

The vegan diet consists mainly of:

  • Legumes or grains
  • Nuts and seeds
  • Fruits and vegetables
  • Seaweed
  • Whole grains

All these foods are combined in balanced dishes in order to meet the nutritional requirements of the body. Also, the vegan is careful when buying products in the market, since nothing that consumes must contain animal ingredients.

Why Does the Vegan Diet Help you Lose Weight?

“To lose weight it is essential to consume fewer calories than those that burn”.

The vegan diet, as long as it is well planned, is one of the most recommended to achieve this goal. Its success is due to the combination of healthy and low-calorie ingredients that, while providing important nutrients, satiate, improve digestion and promote weight loss.

Does the Vegan Diet Cause Nutritional Deficiencies?

One of the most controversial aspects of vegan diets has to do with nutritional deficiencies. Due to food restrictions of animal origin, many talk about how dangerous it can be to maintain this type of food. The truth is that everything depends on how the dishes are designed. A  vegan diet  can provide the right nutrients for all stages of life, as long as it is carefully planned and the body’s requirements are taken into account. The only exception is vitamin B12, which is of animal origin. It should be taken separately, either as nutritional yeast, or as a vitamin supplement ( cyanocobalamin is the most recommended). As for proteins, whose main sources are also animals; they are replaced by products of vegetable origin that provide proteins of high biological value, that is, easily assimilated.

Example of a Vegan Menu to Lose Weight:


  • Breakfast: fruit salad
  • Mid morning: handful of nuts.
  • Lunch: falafel and hummus wrapped with vegetables.
  • Snack: glass of vegetable milk (coconut, almond or soy) and toast with tomato and oil.
  • Dinner: vegan pizza.


  • Breakfast: glass of vegetable milk and portion of whole wheat bread with avocado and tomato puree.
  • Mid morning: mix of fresh fruits without additives.
  • Lunch: Quinoa salad plate with asparagus and strawberries.
  • Snack: glass of vegetable milk and 1 tablespoon of sunflower seeds.
  • Dinner: sautéed broccoli, pumpkin and tofu.


  • Breakfast: an orange juice, a pear and kiwi, a handful of nuts and a toast with salad and olive oil.
  • Mid morning: glass of vegetable milk and vegan cookies.
  • Lunch: cream of potatoes and leeks, oatmeal with tomato and thyme.
  • Snack: chopped apple and a handful of hazelnuts (20 grams).
  • Dinner: chickpea salad, brown rice and tofu, whole wheat bread and soy yogurt with jam.


  • Breakfast: a pear and peach chopped a glass of vegetable milk and a handful of nuts.
  • Mid morning: a chopped apple and kiwi, and wholemeal crackers.
  • Lunch: pea and vegetable salad, pasta with tomato and tofu.
  • Snack: two clementines.
  • Dinner: vegetables and sautéed seitan, glass of vegetable milk.


  • Breakfast: vegetable milk glass with vegan oatmeal and coconut cookies.
  • Half Morning: mix of fresh fruits without additives.
  • Lunch: bean and mushroom burger with roasted potatoes.
  • Snack: glass of vegetable milk and wholemeal bread with avocado and tomato puree.
  • Dinner: tofu in black garlic sauce and red cabbage salad with vegan mayonnaise.


  • Breakfast: tea with oatmeal milk and wholemeal bread with jam.
  • Mid morning: glass of vegetable milk and vegan cookies.
  • Lunch: bruschetta with tomato and red peppers stuffed with rice.
  • Snack: two pieces of fruit chopped.
  • Dinner: Vegan tortilla with mushrooms.


  • Day of rest. Prepare a free menu, without products of animal origin, of course.

Do you dare to try the vegan diet as an option to lose weight? Although it is not easy to maintain it, it has many benefits for your body.

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