As a vegan who eats no animal products, your diet is naturally low in fat, but not necessarily low in calories. As a publication from the Centers for Disease Control and Prevention explains, you can cut calories by not eating as much food, or by replacing higher calorie foods with low-calorie choices. Calculate the number of calories you should be eating to lose weight, and track your food intake to stay on plan.
Vegetables
Vegetables are low in calories, but every calorie counts when you are trying to lose weight. When preparing your meals, cut high-calorie additions to your vegetables. Instead of topping your steamed vegetables with soy butter, use garlic and onion. Save 119 calories per 1 tbsp. of olive oil and dress your salads with an herb-infused vinegar. One cup of broccoli has just 55 calories, where a plain, baked potato has 145 calories, according to the USDA National Nutrient Database.
Fruits
Eat about 2 cups of fruit a day if you are a man, and about 1.5 cups a day if you are a woman, recommends the Centers for Disease Control and Prevention. Consider the calorie contents of the fruits you eat, and avoid adding dips to your fruits. All fruits are relatively low in calories, but 1 cup of strawberries has about 50 calories, while a banana has 105 calories. Eat fruit raw and do not add sugar. Make a fruit slushy using ice instead of eating a smoothie with soy ice cream.
Soy, Beans and Nuts
A majority of your protein may come from soy, nut and bean products. Nut butters, like almond or peanut butter are high in calories. One tbsp. of peanut butter contains 94 calories, much of those calories from fat. Choose organic reduced-calorie peanut butter and use nut butters sparingly. Read the labels of soy cheese and yogurt, and use those lower in calories. Make a black-bean salad lower in calories by using just 1/2 cup of black beans to save 50 calories. A 1-oz. serving of almonds contains healthy fats, but also 164 calories, according to the USDA National Nutrient Database. Limit your intake of nuts and count your serving sizes.
Grains
Whole-grains are a vital part of a vegan diet. In addition to fiber and carbohydrates, whole-grains can help you stay full and avoid overeating. Look at the food label for calorie content, and choose breads like a reduced-calorie whole-wheat bread for 46 calories. Brown rice has 216 calories a cup, but if you combine the rice with steamed vegetables for dinner, you can keep your main dish calories under 300. Eat whole-wheat pasta, but measure your 1/2-cup serving before eating to save calories. Eat high-fiber, low-calorie oatmeal for breakfast, and add some berries or raisins.
References
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- USDA National Nutrient Database for Standard Reference, Release 17: Energy
- Centers for Disease Control and Prevention: How Many Fruits & Vegetables Do You Need?
- United States Department of Agriculture: Vegetarian Diets
- United States Department of Agriculture: Tips to Help You Eat Whole Grains
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