In its simplest definition, a vegan diet is one that does not include animal products. This means that, in addition to not eating meat or fish, vegans do not consume milk products or eggs. Strict vegans also cut honey from their diets. While a vegan diet does not automatically equate to weight loss, its typical focus on fresh fruits and vegetables can have a dramatic effect on your calorie intake.
Types of Vegan Diets
A standard vegan diet still allows you to eat grains, fats, sugars and other food sources potentially high in calories. Stricter vegan diets can seriously curb your caloric intake, resulting in weight loss. For example, the raw food diet restricts you to only uncooked, unprocessed and unheated vegan foods, largely centering on fresh fruit and vegetables as well as sprouted nuts and grains. The even more limited fruitarian diet consists of only fresh fruit and unsweetened fruit juice; it does not provide ample nutrients.
Healthful Vegan Diet
Like the popular Mediterranean diet, a healthful vegan diet emphasizes fresh local produce with minimal processing and preparation. This approach to vegan eating eschews breading, deep-frying and using lard or trans fats for cooking, all of which add calories but not vitamins and minerals. This lower-calorie diet centers on raw, steamed, grilled, smoked, baked, roasted, marinated and pureed foods, using healthy fat sources such as avocado, nuts, seeds and olive oil.
Vegan Swaps
Some smart vegan swaps will support your weight loss goals. Drink lowfat or nonfat soy or rice milk that has no sweetener. Eat light tofu and tofu products. Look for hidden sources of sugar and calories in your whole-grain cereals and breads. Practice portion control when eating caloric vegan foods such as nut butters and avocado. Use spices and seasoning rather than fats and sugars to bring out the flavors in your food.
Vegan Desserts
Cutting out butter and heavy cream from your list of dessert ingredients also cuts the calories. However, if you replace these ingredients with high-sugar and high-fat foods, you still run the risk of gaining weight. Instead, snack on naturally sweet fresh and dried fruit. Make a frozen banana smoothie or top a bowl of berries with soy yogurt or coconut shavings. Baked vegan desserts often use oatmeal, applesauce or seaweed as a moistener and thickener.
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