For many people, switching to a plant-based diet is a way to lose weight and keep it off. After all, fruits and vegetables are low in calories and high in nutrients, making them an ideal diet to slim down.
While following a plant-based diet is certainly a step in the right direction and can help you lose weight if you do it consistently, it’s not the only way.
Plant-based eating is a way of eating that focuses on vegetables, fruits, grains, nuts, seeds, and legumes. In many ways, the plant-based diet is a healthier way of eating, but not everyone does it. A plant-based diet is about adopting new eating habits and working towards a healthier lifestyle.
Furthermore, the amount of weight you gain when switching to a plant-based diet depends on several other factors. How much you weigh, how much exercise you get, and the food quality is major factors in determining whether you will gain or lose weight when you make the switch.
What’s Causing Your Weight Gain?
Often, people who gain weight while on a plant-based diet blame the vegan diet itself. While a vegan diet is a great way to lose weight, if it’s the only type you follow, it could cause you to put on extra pounds.
The vegan diet limits all animal products and includes fruits, vegetables, grains, and beans.
To stay healthy on a vegan diet, you have to consume enough calories and nutrients, get the right exercise, and maintain a healthy body weight. The reason why you may be gain weight is because of the following reasons:
You’re Not Eating Enough Calories.
The vegan diet is naturally low in calories, so you don’t consume enough energy to maintain your weight if you’re not eating enough. While this sounds like a good thing – getting fewer calories for fewer pounds – it can be dangerous.
If you’re consistently getting less than 1,200 calories a day, your body will lower its metabolism to compensate. This means your body won’t burn as many calories as it should, and you’ll gain weight instead of losing it.
If this is the cause of your weight gain, all you have to do is increase your calorie intake, and you should see the weight come off.
Calculate how many calories you need to maintain your current weight, and then add 500 calories per day to that number. If you’re already at healthy body weight, try adding 300-400 calories per day instead.
The Vegan Diet Isn’t Flexible Enough For You.
Many people who follow a vegan diet find that it’s not flexible enough to eat when hungry and stop when they are full. If you don’t have the self-discipline to stick to your calorie limit, you might be eating more calories than you think.
If this is the cause of your weight gain, you need to make some changes to have more flexibility with your eating habits. This can include adding more calories per day and exercising more often.
You’re Eating Too Many Carbs
Foods high in carbs are starchy and sugary, such as bread, pasta, cereals, and most fruits, including many fruits part of a vegan diet.
Raising your carb intake can lead to weight gain because of its effect on your blood sugar levels. When you eat a diet high in carbs, your blood sugar levels rise quickly (within minutes) and then return to normal within an hour.
This is because carbs are digested quickly and turned into sugar.
When your blood sugar levels are high, your body releases insulin to lower them. Insulin is a hormone that helps the body absorb and store carbs so that they can be used later as energy. But when you eat carbs, insulin is released, and the carbs are stored as fat!
You may notice you are getting bloated on a plant based diet if you are also eating too many carbs.
You’re Exercising Too Little
People who exercise can sometimes forget that it takes up to two weeks for your body to adjust to new exercise routines. It could be taking in more fuel – more carbs – than it normally would have. If you don’t keep exercising, this could lead to weight gain if you cannot adjust your diet at the same time.
Running, walking, and fast-paced dancing is important to any weight loss plan. New, worthwhile weight loss ideas tell us that simple exercise can be a great part of weight loss no matter what age; just get started and keep moving towards healthier goals.
You’re Staying Up Too Late
Eating late at night could affect your weight gain. We eat before 9 a.m. and in the early evening most of the time. However, some people don’t mind if they eat late at night or early in the morning.
Late-night eating can lead to weight gain because your body has fewer nutrients during this time. And staying up too late can increase your risk of metabolic diseases like type 2 diabetes and heart disease.
You’re Not Balancing Your Foods
Eating a lot of protein and fat and very few carbs and vegetables might be causing you to put on weight. Protein is essential for muscle growth, but it’s also important for healthy body weight.
Your body needs carbs (starch) to produce energy and fiber to help you stay full. Vegetables can provide fiber and vitamins while also low in calories and carbs. Fat is important for your body, but it also has calories.
1. How often do I have to exercise?
It is recommended that you exercise at least three times a week for 20-30 minutes (if you are starting). You can train for longer or more often if you would like.
2. What kind of exercises should I do?
You can choose any exercise that you enjoy and can do regularly. Aerobic exercises, such as running or swimming, are the most popular way to burn calories and lose weight. If you do not like these exercises, there are many other options, such as gardening, jogging stairs, and strength training at home with dumbbells.
3. What is the best diet plan?
No one-size-fits-all diet plan works for everyone; however, many different diets can help you lose weight and keep it off! Diets range from low-carb diets to low-fat diets, so find one that works for your lifestyle!
You will get the maximum benefits if you combine a plant-based diet with exercise. Exercise is an important part of weight loss, but it’s not a requirement for weight loss.