Vegan Diet Plan for Fat Loss

Introduction

Eating a vegan diet, or even incorporating more plant-based items into your diet, can be a tasty and healthful way to eat. Eating fewer animal products and more legumes whole grains, fruits, vegetables, nuts, and seeds has been linked to a lower risk of diabetes, heart disease, and several types of cancer, according to research.

Additionally, foods high in fiber can help you feel satisfied and satiated across the day, which may make it simpler for you to lose weight when following a vegan diet.

According to a Gallup study conducted in 2023, only around 1% of Americans are vegans. Many more, on the other hand, claim to have thought about it, tried it, or are at the very least moving away from foods derived from animals.

Take a look at these Wakefield Research statistics:

• In 2023, forty-two percent of Americans said they made a resolve to eat more plant-based foods in the new year.
• 32% of people have never tried replacing animal products in their diets with plant-based alternatives.
• 34% say they would consider becoming vegan.
• For a variety of reasons, such as health advantages, worries about animal abuse, or a desire to lessen their carbon imprint, people decide to adopt a vegan diet. Patients may come to you because they want to overcome their obesity or lose weight.

“Those who consume a greater amount of plants have lower rates of overweight and obesity compared to individuals whose diets include or highlight meat and other refined foods,” according to the American Academy of Lifestyle Medicine. This assertion is repeated in numerous papers aimed at the patient audience.

Patients in your office may have inquired about the possible health advantages of eating vegan cuisine. Many question whether veganism may aid in weight loss. Knowing more about what vegans eat and how to respond to their questions could help you.

Including a range of nutrient-dense foods and well-rounded meals to ensure you’re getting all the vitamins and minerals you need every day, this vegan meal plan, which has 1,200 calories, sets you up for a healthy weekly weight loss of 1 to 2 pounds. This plant-based food regimen is perfect for a week of healthful eating, regardless of whether someone is a full-time vegetable or just searching for healthy vegan dish ideas.

A vegan diet: what is it?

The vegan diet is a kind of vegetarianism that excludes all animal products, including dairy and eggs, in place of meats and fish. These consist of all other animal products, honey, gelatin, some food colorings, and some forms of alcohol. A diet made up of plants (PBD) is another name for it.

Other protein sources, like legumes, nuts, and some high-protein grains and vegetables, are preferable to animal proteins. Furthermore, there are now many non-dairy alternatives to milk, cheese, and butter, such as products made from coconut, soy, oats, hemp, and almonds.

Despite popular belief, being vegan does not entail merely eating lettuce. Additionally, veganism does not always entail eating solely raw foods or avoiding gluten, while these options can accompany veganism.

Is it feasible to lose weight?

You might have thought of attempting a vegan diet if you’re trying to lose weight. Instead, they consume based on plant- milk, other nondairy products, meat substitutes, fresh vegetables and fruit, beans, and legumes.

The vegan diet alone can have certain health benefits, even though some individuals adopt it because they have ethical concerns about animals. Recent research suggests that following a vegan diet may potentially result in significant weight loss.

How precisely Going vegan is expected to help you eat fewer high-calorie meals, but further study is needed to confirm this. When following a vegan diet, you could find that you substitute high-fiber foods that are additionally low in carbohydrates and prolong feelings of fullness.

Is It Advisable to Promote a Vegan Diet to Patients?

As is well known, reducing the consumption of saturated fats, like those in meat and dairy products, has positive health effects. But does losing weight require getting rid of them completely? Not.

It’s a good idea to find out why a patient is thinking about adopting a vegan diet. You can provide them advice on how to successfully make the shift if it is consistent with their principles and could aid in their weight loss.

Veganism necessitates preparation and forethought, just like any other diet.

Additionally, as with any diet plan, cutting calories overall and making other lifestyle adjustments are key to losing weight. A vegan diet tends to be overall better since it typically consists of more fiber, fewer calories, and less saturated fat. For many people, this makes it a feasible way to lose weight.

In Frontiers in Nutrition, a review of the literature examined the short-term impacts of a PBD on obesity, noting the need for longer-term research.

“PBD is an advantageous method in enhancing health, particularly for obese patients,” the authors concluded. Benefits include reduced blood pressure, better glucose metabolism, weight loss, and enhanced cardiovascular health.

Things to Be Aware of When Following a Vegan Diet

It’s crucial to make sure that a person following a vegan diet maintains an appropriate ratio of all essential nutrients. Even though a vegan diet may prove well-balanced, some nutrients need special consideration.

These consist of:

• Protein
• Calcium
• Vitamin D
• Zinc
• Vitamin B12

Adequate consumption of, for instance, legumes, complete proteins like quinoa, and dark green, leafy vegetables can help overcome these obstacles. To ensure that every meal has a sufficient quantity of important nutrients, the person must carefully plan their meals, grocery shopping, and dining out.

Additional dangers associated with adopting a vegan diet could be:

• An over-dependence on processed foods or carbs
• Knowledge gaps for preparation and planning
• Possible imbalances in energy
• Practical and social challenges
• Clinicians should take a customized approach, guarantee nutritional adequacy, and assist in addressing any potential hazards or deficits related to the vegan diet when advising patients on it.

Adequate consumption of, for instance, legumes, complete proteins like quinoa, and leafy, dark-colored vegetables can help overcome these obstacles. To ensure that every meal has a sufficient quantity of important nutrients, the person must carefully plan their meals, grocery shopping, and dining out.

Additional dangers associated with adopting a vegan diet could be:

• An over-dependence on processed foods or carbs
• Knowledge gaps for preparation and planning
• Possible imbalances in energy
• Practical and social challenges
• Clinicians should take a customized approach, guarantee nutritional adequacy, and assist in addressing any potential hazards or deficits related to the vegan diet when advising patients on it.

To guarantee the best results from the vegan diet, it’s critical to routinely check nutritional levels and general health.

Advice on Vegan Diet Weight Loss

Several professional recommendations can help people successfully manage their weight when thinking about eating vegan food about obesity:

Pay Attention to Whole Foods

Urge people to emphasize eating entire, unprocessed plant-based foods such as nuts, seeds, legumes, whole grains, fruits, and vegetables.

These nutrient-dense foods can help with weight loss and general health since they are high in nutrients such as vitamins, minerals, and fiber.

Control Your Portions

Stress how crucial it is to watch portion sizes, even while eating plant-based diets.

Vegan foods can be healthful, but eating too much can make it harder to lose weight. Patients should be encouraged to observe their feelings of fullness and hunger cues and to engage in mindful eating.

An obese person following a vegetarian or vegan diet will consume different amounts of calories based on their age, gender, height, weight, degree of exercise, and personal objectives.

Generally speaking, establishing a daily calorie deficit of roughly 500–1,000 is a safe and efficient weight loss strategy. A lasting weight loss of one to two pounds per week can be achieved with this progressive calorie reduction.

Maximize Your Protein Consumption

Include a variety of plant-based protein sources, including seitan, tofu, tempeh, lentils, and plant-based protein powders, to ensure that you are getting enough protein. Protein promotes weight loss, maintains muscles that are lean, and helps with satiety.

Recognize the Function of Fats

Encourage people to eat foods high in plant-based oils, avocados, nuts, and seeds as well as other healthy fats in moderation. When it comes to meals, these fats add to overall contentment and satiety.

Maintain Macronutrient Equilibrium

Promote the distribution of complex carbs, proteins, and nutritious fats in the right amounts as well as other macronutrients. This equilibrium encourages fullness, maintains steady energy levels, and helps control weight.

Lysine, methionine, and dopamine are three essential amino acids that vegans are especially vulnerable to deficiency. Don’t forget to advise vegan patients to consume a range of plant-based foods, such as:

Sources of lysine include beans, wheat germ, and avocados.

• Wheat, wheat germ, millet, barley, brown rice, maize, kamatz, oats, rye, sorghum that teff, The plant triticale, and quinoa are all sources of methionine.
• Tryptophan can be found in grain crops, legumes, nuts, and peanuts.
• Moreover, taurine, carnitine, and creatine—three conditionally necessary compounds derived from amino acids—are absent from plant diets.

Although the body is capable of producing these molecules, elevated physiologic stress (such as pregnancy, prolonged and intense physical activity, and long-term medical problems) might hamper production.

In these situations, think about supplementing.

Think About Including Snacks in the Plan

Encourage wholesome snacking by recommending homemade plant-based snacks, raw veggies, fresh fruits, and nuts. Encourage patients to pick nutrient-dense breakfasts to make up some of their daily caloric intake and to be mindful of portion sizes.

Avoid highly processed plant-based foods.

Keep in mind that not every vegan product is healthful. Many cookies, chips, and meat alternatives are examples of packaged foods that are vegan but highly processed.

Eating largely whole or barely processed, low-calorie, low-fiber plant meals in moderation rather than just cutting calories is still the most important component of weight loss.

Make Physical Activity a Priority

Stress the value of both a vegan diet and consistent exercise in managing weight. Encourage them to partake in their favorite hobbies, such as dancing, walking, cycling, or taking fitness classes. Additionally, stress the value of doing resistance and strength training at least two times per week. This will support weight loss while preserving lean muscle mass.

But is this a good strategy?

It may seem harmful to exclude some of the major food groups from your diet. Additionally, it may be unless you closely monitor your diet.

For instance, some people are concerned about their intake of protein and other vital nutrients, such as vitamin B-12. Only animal products naturally contain this vitamin, and anemia could arise from a deficiency. To prevent deficits, vegans must add vitamins, vitamin-enriched cereals, and supplemented soy products to their diet.

After adopting veganism, some people could struggle with yo-yo dieting. What does this signify? It is characterized by cycles of weight loss followed by weight gain, sometimes as a result of difficulties maintaining a vegan diet.

Serious health risks, such as an elevated risk of heart disease and type 2 diabetes, are linked to this kind of dieting.

You can consume a vegan diet and lose weight despite these and other potential drawbacks. As with all diets, the secret is to prioritize foods high in nutrients above those high in empty calories. These foods ought to involve the following for vegans:

• fresh produce and fruits
• whole grains
• Nuts, seeds, beans, and legumes
• Avoid or limit processed vegan foods that have these additional ingredients:
• Sugars, carbohydrates, and fats
• Food additives containing sodium

How to Prepare Your Week’s Meals in Advance

For breakfast for Days 1, 5, and 7, prepare a batch of your favorite vegan pancakes. When ready to eat, freeze the prepared pancakes in a sealed bag in a single layer; reheating in the microwave.
Make some basic quinoa for breakfast on day two and evening on day five.

On Day 4, prepare the Quinoa, also & Chia Oatmeal Mix. The dry mix can be kept for up to a month in an airtight container.

Day 1

Breakfast: Two vegan pancakes (296 calories)

• 1/4 cup of blackberries
• A tablespoon of peanut butter.
• Add one teaspoon of warm water to the peanut butter (or more if necessary to thin it down). Pour on top of pancakes.

Snack in the morning (150 calories)

• 3/4 cup of edamame pods with a dash of salt added

Lunch has 245 calories.

• One serving of avocado and white bean toast
• One cup of cucumber slices

Snack in the PM (30 calories)

• One little plum

Dinner has 499 calories.

• One plate of lemon-tahini-dressed falafel salad
• 1,221 calories, fifty grams of protein, 137 g carbs, 38 g dietary fiber, 59 g fat, and 1,586 mg salt all day long

Day 2

262 calories for breakfast

• One serving of English muffins with peanut butter and chia berry jam

Morning Snack (one hundred calories)

• Half a cup of edamame pods with a dash of salt

360-calorie lunch

• Four cups of vegetable and white bean salad
• This convenient meal-prep container is designed to keep the produce fresh and separate until when you’re prepared to eat, so pack it up if you’re planning on taking this salad with you.

500 calories for dinner

• Two cups of Quinoa-Black Bean Bowl
• 1,222 kcal, 48 g protein in them, 153 g carbs, 46 g soluble fiber, 53 g fat, and 1,370 mg salt per day

Day 3

266 calories for breakfast

• One serving of banana cinnamon toast with peanut butter

Snack in the morning (114 calories)

• Two tablespoons of pepitas, or pumpkin seeds

325 calories for lunch

• 4 cups of food Beets and Edamame in a Green Salad

Snack in the PM (62 calories)

• Two cups of popcorn that have been air-popped
• Dinner has 446 calories.
• 1 1/2 cups Curry Soup with Roasted Cauliflower and Potatoes
• Half a tiny toasted whole-wheat pita
• One-third cup of hummus

One serving of our Roasted Cabbage & Potato Tandoori Soup should be stored in a leak-proof meal prep container for Day 4 lunch.

Daily Totals: 1,760 mg sodium, 57 g fat, 34 g fiber, 132 g carbs, 49 g protein, and 1,213 calories

Day 4

296 calories for breakfast

• 1 1/4 cups unscented soymilk is used to prepare 1/3 cup of Quinoa & Chia Oats Mix. Meal-Prep Tip: Prepare the Quinoa & Grace Oatmeal Mix and keep it in an airtight jar for up to a month.

Snack in the morning (30 calories)

• One little plum (309 calories) for lunch
• 1 1/2 cups of curry soup with roasted cauliflower and potatoes
• Half a small toasted whole-wheat pita (114 calories) for a midday snack
• Two tablespoons of pepitas, or pumpkin seeds

• Dinner has 472 calories.

• One portion of Sweet Potato Stuffed with Hummus Dressing
• 1,222 calories consumption, 51 g protein-rich foods, 177 g carbs, 40 g fiber, 40 g fat, and 1,327 mg salt were consumed per day.

Day 5

Two vegan waffles for breakfast (296 calories)

• 1/4 cup of blackberries
• A tablespoon of peanut butter.

Add one teaspoon of warm water to the peanut butter (or more if necessary to thin it down). Pour on top of pancakes.

325 calories for lunch

• One serving of hummus and vegetable sandwich
• Snack in the PM (100 calories)
• Half a cup of edamame pods with a dash of salt

Dinner has 487 calories.

• Chickpea Curry, 1 cup
• One cup The daily totals for basic quinoa are 1,208 energy, 44 g the protein, 149 g of carbs, 33 g of dietary fiber, 50 g of fat, and 1,253 mg of sodium.

Day 6

262 calories for breakfast

• One serving of English muffins with peanut butter and chia berry jam

Snack in the morning (17 calories)

• One-fourth cup of hummus
• Cut two medium stalks of celery into sticks.

308 calories for lunch

• One Vegan Bistro Lunch Box offering
• Two tablespoons of pepitas, or pumpkin seeds
• Supper (525 calories)
• One portion of spaghetti squash with edamame and peanut sauce
• One cup of spicy watermelon salad with peanuts and cilantro
• 1,211 calories, 51 grams of protein, 118 grams of carbs, 32 grams of fiber, 65 grams of fat, and 2,065 milligrams of sodium per day

Day 7

Breakfast: Two vegan pancakes (296 calories)

• 1/4 cup of blackberries
• A tablespoon of peanut butter.
• Add one teaspoon of warm water to the peanut butter (or more if necessary to thin it down). Pour on top of pancakes.

Snack in the morning (62 calories)

• One medium orange (325 calories) for lunch
• Four cups of green salad with beets and edamame
• Snack in the PM (93 calories)
• Three cups of popcorn that has been air-popped

Dinner has 434 calories.

One bowl of noodles with peanut sauce and rainbow vegetables
All-day totals: 1,732 mg sodium, 45 g protein, 144 g carbs, 32 g fiber, 51 g fat, and 1,209 calories

Additional Health Advantages of a Plant-Based Diet

Beyond obesity, there are numerous health advantages to the vegan diet that have been thoroughly studied and recorded.

First of all, it is often high in fiber, which facilitates digestion, supports a balanced gut flora, and helps control blood sugar levels. In general, a well-planned vegetarian diet lowers cholesterol and saturated fat, which promotes heart health and lowers the risk of heart disease and stroke.

A vegan diet’s profusion of vegetables, legumes, whole grains, and fruits offers a wide range of minerals, vitamins, antioxidants, and phytochemicals that boost immunity, lower inflammation, and guard against long-term conditions like type 2 diabetes, some types of cancer, and macular degeneration caused by old age.

The vegan diet is a potential strategy for weight loss and general well-being because it places a strong emphasis on entire, plant-based foods, which have many health benefits.

People can benefit from a diet that is naturally low in calories, high in fiber, and free of dangerous saturated fats and cholesterol by embracing a vegan lifestyle. A variety of minerals, antioxidants, and phytochemicals found in an abundance of fruits, vegetables, whole grains, legumes, nuts, and seeds help people lose weight, enhance their metabolic health, and lower their chance of developing chronic illnesses.

But to effectively cure obesity, the vegan diet must be carefully planned, taking into account each patient’s unique nutritional needs.

The vegan diet offers a convincing way to fight obesity and promote holistic well-being because of its potential to support long-term weight loss, enhance health indicators, and create a more sustainable world.

Visit the Nutrition Counseling On Demand course offered by the Obesity Healthcare Association to learn more about the connection between nutrition and obesity. Visit our membership page to learn more about becoming a part of a network of obesity medicine professionals.

Advice for losing weight

To maintain their weight, women typically require 2,000 calories each day. This figure decreases to about 1,500 calories per day to lose weight. Generally speaking, men require 2,500 calories per day to maintain a healthy weight and approximately 2,000 calories per day to reduce it.

In terms of nutrition, a calorie from junk food is not the same as a calorie from a full food. Eating a ton of vegan Nuttery Butter cookies is not the same as eating a ton of fresh fruit, even if you manage to stay within your calorie target.

Numerous factors influence weight loss, such as:

Age, height, present weight, nutrition, degree of physical activity, metabolic health, and other health conditions

You have some control over your food and exercise, but not over all of these things. You should adhere to these healthy eating recommendations regardless of the diet you decide on.

How Meal Plans Are Made

Eating Well’s meal plans are carefully crafted by registered dietitians to be both tasty and simple to follow. Every meal plan satisfies particular requirements based on the physical condition and/or behavioral objective it is intended to address. It is verified for completeness using the ESHA Food Processor nutrition database. Since everyone has different dietary needs, we advise customers to use this information as a guide and make any necessary adjustments.

• Remember portions. Avoiding overeating is the key to weight loss on any diet.
• Consider the portions at each meal when creating your grocery list and plan. Prepare appropriately.
• Make protein a priority at every meal. Choose a protein for every meal and then construct your meal around it to meet your protein demands and keep you feeling full and content.
• Some examples of this are tofu, tempeh, soy, a serving of, quinoa, lentils, hemp seeds, hemp seed supplementation with protein, and plant-based “meats.”
• Don’t complicate things.
• Keep things basic and forget about fancy ingredients. By doing this, you may make sure that your neighborhood supermarket has food.
• To add variation, use marinades, sauces, and seasonings. Tofu can only be prepared in a limited number of ways, but it may be made interesting by experimenting with different marinades, sauces, and dressings.
• Take pauses from your diet. Include periodic diet breaks to prevent plateauing or falling off the wagon. Include a two-week diet break for every six to eight weeks of dieting.

Advice on creating a vegan diet plan that can help you lose weight

Here are some useful pointers for creating a vegan food plan that suits you if you’re thinking about following a vegan diet to lose weight.

• Pay attention to whole foods. Vegan diets are not all the same. Going vegan might have a detrimental effect on weight loss if a person continues to consume a lot of processed foods. Give whole foods like fruits, vegetables, whole grains, beans, legumes, nuts, and seeds priority.

• Include protein in every meal. Consuming enough protein, a nutrient necessary for satisfaction is a major difficulty for vegan diets. At every meal, make sure to include a healthy protein source, such as seitan, tempeh, tofu, or edamame.

• Eat fewer processed foods. Avoid packaged and processed foods, even if they are vegan-friendly. These items can counteract some of the health advantages of a vegan diet and impede weight loss efforts. Choose more entire foods that are suitable for vegans instead.

• Be mindful of hidden calories. Both processed foods and nutritious, unprocessed foods may contain hidden high levels of calories. For instance, when added to meals, nuts, seeds, and oils can easily be ingested in excess due to their high-calorie content per serving.

• Prepare meals in advance of each week. Maintaining your goals might be facilitated by having a plan. Make healthy choices easier by organizing and preparing meals or components. To make the process more enjoyable, think about “veganizing” your favorite dishes.

• Drink plenty of water. Drinking enough water is crucial, particularly if you’re eating a lot of fiber. Keeping ourselves well-hydrated also helps control our hunger and prevent frequent, pointless nibbling, which can result in weight gain.

• Cut back or stop drinking alcohol. Drinking alcohol can increase your intake of calories and sugar, which might hinder your efforts to lose weight. Think about cutting back on or giving up alcohol in the food you consume in favor of healthier options like seltzer water.

• Avoid calorie-dense drinks. Your efforts at shedding weight may be hampered by the hidden calories found in many beverages. Be mindful of what you consume and restrict or stay away from calorie-dense liquids like juices, soda, energy drinks, and sugary coffees.

• Pay attention to oils. Cooking oils have a high-calorie content. Although many oils, such as olive oil, provide health benefits, it’s crucial to watch how much and how often you use them if you’re attempting to lose weight.

• Control your portion sizes. Even the most beneficial foods have the potential to be consumed in excess. Pay attention to how much of each food you eat to make sure you aren’t consuming too many calories and undermining your attempts to lose weight.

• Make fiber a priority. Fiber, which is abundant in the best vegan diet, is linked to weight reduction advantages. Make sure to select more foods high in fiber, such as whole grains, beans, legumes, fruits, and vegetables.

A shopping list of the best vegan meals to eat to lose weight

You might be wondering what items to include in your new diet to maximize your weight loss results. The ideal foods that should be included in a vegan diet regarding weight loss include the following:

• Raw soy products (tofu, edamame, and soymilk)
• Tempeh Seitan Nuts (walnuts, cashews, and almonds)
• Seeds (flaxseeds, chia seeds, hemp seeds, sunflower seeds)
• Fruits (banana, avocado, berries, and apples)
• Carrots, zucchini, and leafy greens are examples of vegetables.
• Yeast for nutrition
• Legumes and beans, such as kidney beans, chickpeas, and lentils
• Whole grains are foods such as healthy-grain bread, quinoa is grown and brown rice

Avoiding vegan foods if you want to lose weight

Let’s review items to limit or avoid now that we have a better notion of what we want to incorporate more of in a vegan diet for weight reduction. When deciding to follow a vegan diet to lose weight, keep the following foods in mind:

• Processed foods (vegan baked products, vegan snack foods, and packaged meat substitutes)
• Alcohol
• sweetened drinks, such as juice, soda, energy drinks, and sweetened coffees
• Desserts made without meat
• Yogurt made from plants with a lot of added sugar

Reasons to think about consulting a plant-based dietician to reduce weight
Regardless of the type of diet you follow, losing weight is difficult. Feeling overburdened is common, particularly when attempting to make numerous changes at once. By offering guidance, suggestions, and continuous support, a dietician can assist you in losing weight.

It will be particularly difficult at first if you’re relatively new to following a vegan diet. To get support for your effort to lose weight and guidance through these significant adjustments, think about collaborating with a plant-based dietician.

According to studies, consulting an RD can accelerate your weight loss efforts. Making healthy and long-lasting adjustments can be made easier with their help, allowing you to track your progress and maintain your commitment. No more fruitless restrictive diets and Google searches.

To let you know precisely how much if anything, you’ll have to pay, we’ll verify your insurance when you make a scheduled visit with a single of our registered dietitians here at Zaya Care.

Because Zaya therapy is in-network with several major carriers, it’s important to note that 90% of patients pay nothing for nutrition therapy with an RD.

A Vegan Diet Plan’s Nutrition Is Crucial

The vegan diet isn’t a weight-loss plan in and of itself. Eliminating dairy, eggs, shellfish, and meat won’t help you lose body fat. But with preparation and planning, you can lose weight if you want to and ethically choose to live a plant-based vegan lifestyle.

Compared to other eating patterns, research published in the journal Nutrition indicates that vegan diets can be beneficial for weight loss and for enhancing other areas of health.

The secret is to meet your dietary requirements while establishing a calorie deficit. A daily calorie deficit of 250 to 500 is necessary to reduce weight. Exercise, food, or a combination of the two can be used to achieve this.

Because high-protein foods, such as those derived from animal proteins, are typically more filling and satiating than carbohydrates, following a vegan diet might be difficult. A less fulfilling diet may result from eliminating particular foods or replacing them with highly processed substitutes. You’re more inclined to deviate from the vegan diet plan if you feel famished, constrained, or deprived, which could cause you to miss your objective.

Finding the ideal ratio of fats, fiber, protein, and nutrients will help you enjoy your meal more and avoid hungry sensations soon after eating. You can achieve that by sticking to a vegan weight-loss diet plan like the one offered.

Conclusion

You might lose weight if you follow a vegan diet. However, before making significant dietary changes, it’s generally a good idea to consult a dietician or your doctor. You should talk about how you’ll obtain important nutrients, such as B vitamins and protein.

Other weight-loss strategies, such as maintaining a food journal or exercising regularly, may also be recommended by your doctor.

FAQs

Reference

• Rd, V. S. M. (2023, September 13). 7-Day vegan meal plan created by a dietitian: 1,200 calories. Eating Well. https://www.eatingwell.com/article/290194/7-day-vegan-meal-plan-1200-calories/
• Obesity Medicine Association. (2024b, December 19). The vegan diet and weight loss. Obesity Medicine Association. https://obesitymedicine.org/blog/vegan-diet/
• Rd, M. S. (2024, June 5). 7-Day Vegan Diet Plan for weight loss (+ free shopping list). Zaya Care. https://zayacare.com/blog/vegan-weight-loss-meal-plan/
• Cissn, S. P. R. C. C. (2024, September 1). 7-Day Vegan Weight-Loss Meal Plan. Verywell Fit. https://www.verywellfit.com/one-week-sample-vegan-meal-plan-4153293
• Marcin, A. (2018, September 29). Vegan diet for weight loss: What you need to know. Healthline. https://www.healthline.com/health/diet-and-weight-loss/vegan-diet-for-weight-loss