HOW TO LOOSE FAT ON VEGAN DIET

Women generally need to eat 2,000 calories each day to maintain weight and almost 1,500 calories a day to lose weight. Men generally need to eat 2,500 calories each day to maintain their weight and around 2,000 calories a day to lose weight. A junk-food calorie doesn’t equal a whole-food calorie as nutrition content does not match. Even if you stay below your calorie goal, filling up on all Nutter Butter cookies, which happen to be vegan, is very different from filling up on buckets of fresh produce.

There are many factors that affect weight loss, including age, physical activities etc. Although you can’t control all of these factors, you can control your diet and exercise. Regardless of the type of diet you choose, you should follow these guidelines for healthy fat loss.

1. Time your meal

Do not starve your body to eat a proper meal or a healthy snack at regular intervals.  Timing your meals is essential to boosting your metabolism and promoting healthy eating habits. In general, try eating meals at the same time each day to get your mind and stomach into a predictable pattern. 

Munch on a larger breakfast and a small portion of dinner. Consuming calories too close to bedtime is associated with weight gain and sleep disturbances.

2. Watch your portions

Yes, the portion sizes matter!

Here is a rough suggests that average women and men get the following number of servings of these foods each day:

Food group	Servings for women	Servings for men
grains	6	9
vegetables	3+	4+
fruits	2	3
dairy or dairy alternatives	2–3	2–3
meat and beans	5 ounces	6 ounces
fats/oils	5–6	6–7

Here are examples of single servings of different foods in each group for vegans:

grains	• 1 slice bread • 1 cup cold cereal • 1/2 cup cooked cereal, pasta, or rice
vegetables	• 1 cup raw leafy greens • 1/2 cup raw or cooked veggies • 3/4 cup vegetable juice
fruits	• 1 medium piece whole fruit, such as an apple, banana, orange, or pear • 1/2 cup chopped, cooked, or canned fruit • 3/4 cup no-sugar-added fruit juice
dairy	• 1 cup nondairy milk
meat and beans	• 1/2 cup cooked dry beans • 1/2 cup tofu • 2-1/2 ounces soy burger • 2 tablespoons peanut butter • 1/3 cup nuts
fats	• 1 tablespoon oil • 1 tablespoon butter • 1/2 medium avocado • 1-ounce nuts • 2 tablespoons nut butter

3. Make sure you’re getting enough protein

Current recommendations for protein intake are around 5.5 ounces per day or around 0.41 grams per pound of body weight

Good sources of plant protein include:

Food	Serving size	Grams of protein
tempeh	1 cup	31
soybeans	1 cup	29
seitan	3 ounces	21
lentils	1 cup	18
beans, such as chickpeas, black beans, and kidney beans	1 cup	15
tofu, firm	4 ounces	11
quinoa	1 cup	8
textured vegetable protein (TVP)	1/2 cup	8
peanut butter	2 tablespoons	8

4. Pass on “healthy” drinks

Before you sip that store-bought smoothie, consider how many calories it might contain. Even so-called healthy drinks and energy mixes can pack quite a caloric punch. Stick to water and freshly prepared non-sweetened homemade fruit juices.

5. Don’t binge on plant-based desserts

If you’re searching for a healthy vegan dessert option that’s relatively low in calories without added sugars and fats, try fresh fruit. Another option is to, eat a small portion of a vegan dessert and save the rest for tomorrow or next week.

Eating a vegan diet help you lose fat. Still, it’s always a good idea to talk with your doctor or a dietitian before making big changes to your diet. You should discuss how you’ll get critical nutrients, like protein and B vitamins, before grabbing those Vit B tablets pack!