Countless people in the public eye credit their weight loss journeys down to a vegan diet, but does going plant-based automatically mean you will lose weight? Our registered Nutritionist and Naturopath, Lauren Windas explains why this isn’t necessarily the case…

What does going vegan entail?

Going vegan consists of avoiding all animal products (i.e. meat, fish, dairy, eggs) and therefore as a result the diet promotes eating a variety of plant-based foods such as fruits, vegetables, legumes and wholegrains. There are varying degrees of veganism from not only avoiding animal products in the diet but also abstaining from purchasing, using and wearing products that are sourced from animals, such as leather.

Because vegan diets eliminate all animal foods, there are some key nutrients that are worth bearing in mind when planning a plant-based diet to avoid any nutritional deficiencies:

• Vitamin B12 – a nutrient that plays a key role in energy production, DNA and red blood cell formation. Vitamin B12 is found strictly in meat and dairy products, so going vegan will increase the likelihood of becoming deficient. Fortified foods such as nutritional yeast and some plant-based milks can provide a source of B12 for vegans, however it is recommended to consider a B12 supplement to ensure that you do not miss out on your daily RDA (2.4mcg daily in adults).
• Omega 3 Fats – it is possible to obtain some sources of omega 3 from plant foods (such as flax, walnuts, chia and hemp seeds), however the type of omega 3 in these foods is ALA, which our bodies struggle to convert into the active forms EPA and DHA (these are the most widely studied for their health benefits. Supplementing with a marine-derived algae containing EPA and DHA would be advisable to ensure that you are not deficient).
• Iron – there are two forms of iron in the diet, heme iron and non-heme iron. Heme iron is found in animal proteins and is more absorbable than non-heme iron, which is found in plant-based sources such as beans, tofu, collard greens and kale. I advise my vegan clients to pair non-heme iron sources with vitamin C foods, to enhance the absorption and ensure that they are not iron deficient.

Why could going vegan be good for weight loss? 

Veganism can be beneficial for weight loss if meals often include more of an abundance of fruits, vegetables, nuts, seeds and legumes, which are relatively low in calories and can support metabolic health.

It is also worth noting that following a vegan diet means that there are a lot of restrictions placed on eating out, with many restaurants not always being able to accommodate vegan menu options. Therefore, some vegans might lose weight as a result of undereating in social scenarios, due to restrictions and the lack of relevant options available.

Would you recommend someone try adopt a vegan diet if they’re looking to lose weight?

No. Putting a vegan label on your diet does not necessarily equate to weight loss. Achieving weight loss is not as simple as just eliminating certain food products from your diet. Weight loss happens when the body is in a calorie deficit (which means that you are eating fewer calories than your body is burning off), as well as when our hormonal profiles are within a healthy range, allowing weight loss to occur.

Can going vegan be problematic for weight loss?

Going vegan for weight loss is not always an effective means of losing weight nor is it necessarily the healthier option. Whilst a vegan may have eliminated meat, eggs and dairy from their diet and think that this is the golden ticket towards a healthier and slimmer version of themselves, many vegans often fill up on “vegan junk food” and therefore gain weight as a result. They might still be consuming a high intake of sugars, refined grains and saturated fats from vegan alternatives (such as vegan burgers, pizzas or cupcakes) which are energy-dense and can contribute to a calorie surplus.

Another potential downfall is that forgoing meat involves eliminating foods that are great for satiety, particularly foods high in protein. This may lead to overeating or consuming larger portion sizes, which could lead to weight gain over time. Of course, there are vegans out there who can eat nutritiously without running into any of these problems, but it does require some meticulous planning.

Why do you think veganism has seen such a rise in popularity?

Veganism has seen a huge rise in recent years, both in the UK and across the globe and shows no signs of abating. It is estimated that the global market for vegan meat alternatives will reach $21 billion by 2025, according to recent data published by Zion Market Research. There are a number of factors that are down to this growing trend in veganism, including growing concerns surrounding the sustainability of animal meats, increased media coverage on veganism, alongside the diversity and improvement of meat alternatives, as well as well known vegan figures popularising it including Miley Cyrus, Ariana Grande and Natalie Portman.

Why would one go vegan, for reasons other than weight loss?

One may choose to go vegan for so many reasons; the most common reason is for those adopting an ethical standpoint, wishing to play no part in the exploitation of animals for their sustenance.

Another rising factor is the growing consciousness on the environmental impact that consuming animal products can have, such as livestock contributing up to 14% of all greenhouse gas emissions, linking meat consumption to climate change. Netflix has a role to play in this increased attention, from documentaries such as Cowspiracy serving to highlight this.

Some simply see vegan living as the healthier option. As an example, science now cites a correlation with red meat consumption and increased colorectal cancer risk, and thus many people shun all animal foods from their diet as a preventative measure for their health. Others are particularly conscious of mass-farming and the introduction of antibiotics into the food chain, where again people omit animal products from their diet in a bid to support their gut health.

Controversially, there are also those with chronic diseases such as cancer or autoimmune conditions such as M.E where adopting a plant-based way of living is a bid to “heal their body” from chronic disease.

It’s no secret that plant foods are full of health-promoting properties, packed with vitamins, minerals and beneficial fibre, so consuming more of these foods can only be a positive step towards optimising our health. With greater opportunities to go vegan, brands and supermarkets are making it much easier for those considering adopting this way of life…