Health & Diet

Weight loss: How following a plant-based diet could help you lose weight

Weight loss can be achieved by following many different diets and cutting down on calories while exercising. However a complete lifestyle change may also be beneficial for those wanting to lose weight.


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According to The Vegan Society, the number of vegans in the UK, quadrupled between 2006 and 2018, proving to be a popular diet for people to follow.

Following a plant-based diet has many health benefits with one being weight loss.

Also known as a vegan diet, animal products are completely cut out of the diet.

Vegans do not eat meat, fish, eggs, or dairy products. Instead plant based foods like fresh fruit and vegetables, plant-based milks and meat alternatives are incorporated.

According to Healthline, turning to a plant-based diet may lead to reducing the number of high calorie foods you consume.

This can lead to replacing high calorie foods with high fibre alternatives which are low in calories and will keep you fuller for longer.

When food keeps you fuller for longer, you will snack less and in turn will lead to weight loss.

Women generally need to eat 2,000 calories a day according to the NHS and men around 2,500, all dependent on different variables.

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To lose weight your diet needs to be in a calorie deficit of around 500 calories a day.

The American Journal of Clinical Nutrition found that vegan diet followers tend to have lower body weights.

Further health benefits include lower blood pressure and lower cholesterol.

Marco Springmann, senior researcher of environmental sustainability and public health at the University of Oxford said: “We’ve found that the vegan diet could be one of the healthiest diets, outperforming pescatarian and vegetarian, because the vegan diet is higher in fruit, vegetables and legumes and the health benefits compensate anything else.”


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Some meats are high in saturated fat. Eating too much fat can add extra calories to your diet and can cause weight gain.

The NHS states that all fats contain nine calories per gram of fat. This is more than twice the amount found in carbohydrates and protein.

Also, it has been found that plant-based milks are more nutritious and healthier than animal milk.

This is because they are high in protein. Incorporating high amounts of protein into your diet may be able to help you lose weight without even changing a lot.

The key when following any kind of diet is focusing on nutrient-dense foods which will fill you up for longer but also provide your body with the vitamins it needs.

For a plant-based diet this includes foods like fresh fruits and vegetables, whole grains, beans, legumes, nuts and seeds.

Because all of these foods are nutritious and beneficial to the body it will help with the weight loss journey when combined with exercise.

Healthline suggests that following a vegan diet isn’t always healthy due to the amount of vegan fast foods that are now on the market and has to be followed strictly to achieve any weight loss.

One celebrity who followed a vegan diet and achieved weight loss is Simon Cowell.

He stuck to a strict diet which saw him ditch meat, dairy, wheat and sugar.

Simon explained how easy it was turning to a plant-based diet as there are so many diary alternative milks and yoghurt on the market which taste exactly the same.

Animal milks have been linked to weight gain because of the calorie and fat content that it holds.

Combined with exercise, following a plant-based diet can help you achieve weight loss as well as having many other health benefits.

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