Why Am I Not Losing Weight on Plant Based Diet?

Are you having difficulties losing weight on plant based diet patterns, such as vegetarian and vegan diets? While many people experience quick weight loss when eating plant based, it’s not an automatic result for many people because of multiple factors. Get your questions on plant based weight loss answered in this expert guide.

You read that eating a plant based diet, such as a vegan and vegetarian, comes with automatic weight loss—no counting calories or portion control necessary. But you haven’t experienced that quick and easy weight loss, even though you are doing everything right. You’re eating wholesome foods, such as soyfoods, pulses, whole grains, veggies, and fruits, and you’re exercising moderately, but the bathroom scales haven’t budged. Why are you not losing weight on plant based diet patterns? There can be many factors linked with weight loss, even when you do everything right. While statistics show that vegans and vegetarians weigh less on average than omnivores, that doesn’t mean it affords magic weight loss for everyone. That’s because we are all born with unique genetic profiles and body types that can impact our metabolic needs. Still, there are some eating strategies that can favor your healthy plant based weight loss routine. I’m answering your top questions on vegetarian and vegan weight loss below. And read about my hot tips for vegan and vegetarian weight loss here.

Why Am I Not Losing Weight on Plant Based Diet?

Question: I started a vegan diet, but haven’t lost a single pound. What am I doing wrong?

Sharon’s Answer:

While it’s true that people who eat a plant-based diet tend to weigh less than non-vegetarians, according to research, that may not be an automatic benefit for everyone. Your energy needs are a very individual thing—some people require significantly fewer calories to maintain their weight than do others. Your energy needs are dependent upon genetics, body weight, activity levels, age, gender and more.

It’s also important to consider that even a vegetarian or vegan diet can be rich in nutrient-poor, high-calorie food choices. Many low-nutrient foods, such as soda, French fries, and potato chips, are also plant-based foods! And to make matters worse, adding the word “vegetarian” or “vegan” to pizza, burgers, and pasta at your local market and restaurant may make them appear healthier, but it doesn’t make those energy (calorie) levels magically disappear. These foods may have similar calorie counts as their non-vegan counterparts. In fact, many vegetarian dishes rely upon ooey-gooey layers of cheese and cream to fill in for meat, which can be very high in calories and unhealthful saturated fats. Even vegan cheeses can be energy-dense and rich in fat. That doesn’t mean you have to say “no” to all enjoyable foods in your vegan or vegetarian diet. It just means that you should be more mindful and aware of your choices, and avoid putting a health halo on all vegetarian and vegan foods.

Even some plant-based foods that are legitimately healthy and nutrient-rich can be dense in energy—meaning they are concentrated so a little goes a long way. For example, an ounce of walnuts (14 halves) contains 185 calories along with fiber and healthy fats, but if you munch on a whole cup for your snack you’re consuming 765 calories. The same goes for dried fruits. Raisins—rich in vitamins, fiber, and antioxidants—have 123 calories per ¼ cup, but if you enjoy a whole cup of these naturally sweet snacks, you’ll gain 493 calories. Extra virgin olive oil is a good thing for your heart, but at 40 calories per teaspoon, it can really add up. If you dump it all over your plant-based foods, you can be adding hundreds of extra calories every day. Even foods like whole grains (up to 130 calories per ½ cup cooked), whole grain breads (about 75 calories per 1-oz slice), and potatoes (161 for a medium potato) can add up if you’re not keeping track of your portion size. For sure, these are all nutritious foods that are part of a healthy plant based diet, so it’s all about balancing your plate and being mindful with portions. Learn more about mindful eating tips here.

Question: How can I create a plant-based diet that helps me lose weight?

Sharon’s Answer: 

The key to a satisfying plant based diet that promotes weight loss is all about boosting fiber-rich, nutrient-rich, low-energy plant foods at every meal. That means moderate portions of whole grains, pulses, nuts and grains, and generous portions of vegetables and fruits to create a balanced plate.

In fact, you can use the plant-powered plate method, recommended in my book The Plant-Powered Plan to Beat Diabetes, which calls for:

• Half the dinner plate filled with non-starchy veggies. like broccoli, leafy greens, tomatoes, and zucchini
• One-fourth of the plate filled with whole grains, fruits, and starchy veggies like potatoes, winter squash, and peas
• One-fourth of the plate filled with plant proteins, such as soyfoods, pulses, nuts, and seeds
• Small amount of healthy fats (avocados, nuts, seeds, olives, healthy oils) at each meal
• Supplement with B12 (see recommendations here), ensure calcium-rich food choices daily

Question: What are some tips for weight loss on a vegan or vegetarian diet?

Sharon’s Answer:

Here are a few of my best tips for keeping your weight loss on track with a plant-based diet.

1. Vegetarians, Don’t Overload on Dairy Products. Cheese, cream, and sour cream are often the default options for vegetarians. But beware, high-fat cheeses can contain up to 120 calories and 6 grams of saturated fat per ounce. Heavy cream has 52 calories and 4 grams of saturated fat in a single tablespoon. These are both very small portion sizes—one serving of cream-based soup or cheesy lasagna can have several times this portion size.
2. Use Caution with Nut and Seed Servings. Nuts and seeds, such as almonds, pistachios, sunflower seeds, and hemp seeds are a good thing. Just keep close track of how much you’re consuming. Limit your servings to 1 – 3 per day (depending on your calorie needs), and remember that one serving is ¼ cup nuts or seeds, or 2 tablespoons of nut butter.
3. Watch Your Fats. Adding a moderate amount of healthy plant-based fats is a healthy habit. But limit your amount to 1 teaspoon of plant oil (i.e. olive, sunflower, canola) per serving, and no more than 5 servings per day, including in cooking.
4. Keep Your Grains in Check. A healthy plant-based diet absolutely includes plenty of whole grains, but only 5 – 8 servings per day, depending on your calorie needs. So, make sure you’re not overdoing cereals, breads, and grain servings throughout your day.
5. Go Crazy for Veggies. The one food group you should eat without caution is vegetables. These plant foods average about 25 calories per serving, and their bulk, water, and volume can help you feel more full and satisfied.
6. Fruit for Dessert. Skip the dessert and enjoy a serving of seasonal unsweetened fruit to hit your natural sweet spot. At about 60 calories per serving, you can’t go wrong!
7. Balance Your Diet Wisely. Make sure you’re eating a balanced diet with the help of my eating plan in The Plant-Powered Diet, which includes the recommended number of servings you should choose each day.

Image: Green Goddess Bowl, Sharon Palmer, MSFS, RDN

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