Here's Why a Vegan Diet May Help You Lose Belly Fat, According to Dietitians (2024)

FAQs

Here's Why a Vegan Diet May Help You Lose Belly Fat, According to Dietitians? ›

More research is needed, but it's thought that going vegan may lead to reducing the number of high-calorie foods you consume. With a vegan diet, you may end up replacing such foods with high-fiber alternatives that are low in calories and keep you fuller longer.

While most plant-based foods will help with weight loss and eliminating belly fat, some are especially fat loss–promoting: berries, broccoli, quinoa, black beans, and dates.

Fiber-rich, gut-friendly foods like legumes, avocados, potatoes and berries could all help reduce visceral fat and opting for at least one vegan meal each day will assist you in ramping up your fiber intake with ease—along with complex carbs, healthy fats and other essential nutrients.

Focusing on plant-based foods, such as fruits, vegetables and whole grains. Choosing lean sources of protein, such as fish and low-fat dairy products. Limiting processed meats, as well as the saturated fat that's found in meat and high-fat dairy products, such as cheese and butter.

Consume lean protein and whole grains.

With any weight-loss program, it's important to eat a balanced diet. Although you may be avoiding vegetables, consuming foods from the protein, dairy, and grain group is important to a well-balanced and healthy diet. Choose lean protein if possible.

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

Pre-sleep habits that can help reduce belly fat include: Create a cool environment in the bedroom: This will help the body start the fat burning process to stabilize body temperature. Drinking water before bed like lemonade contains polyphenols that help to get rid of accumulated fat.

Herbs like turmeric, ginger, green tea, chilli pepper, cumin and lemon might help you burn the fat accumulated in the belly. Doing regular physical exercise and maintaining a healthy diet are other ways to help you reduce belly fat.

Why does my stomach hurt on a vegan diet? ›

But, bloating, gas, and stomach cramps seem to be especially big problems with new vegans, vegetarians, and flexitarians. The culprit is usually dietary fiber—the indigestible plant fibers that, unlike protein or carbohydrates, pass through your digestive system intact.

It may take less time for your body to adjust if you make the switch gradually, but it could also take longer. Your body may have a hard time adjusting if you try to make the change overnight, but you should be able to settle into your new diet within two weeks.

The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.

Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil. An omelette: with cottage cheese and spinach (my personal favorite). Stir-fried tofu: with kale and dairy-free cheese.

In one study involving 175 human participants, researchers noted that after 12 weeks, those who took either 1 or 2 tablespoons of apple cider vinegar saw a small decrease in weight, belly fat, and blood fat levels. While this may sound promising, this study has limitations.

The gut benefits of a vegan diet

The most well-researched of these advantages are the changes to the gut bacteria in the digestive tract. Research has found that there is a reduction in inflammatory gut bacteria, as well as an increase in the protective species of bacteria.

Studies have shown that a vegan diet can reduce your weight by an average of 5.6 pounds in 18 weeks, or less or more than a third of a pound per week! In theory, you can lose up to 63 pounds in a year. However, the amount you lose depends on several factors.

You'll probably think this in the next 30 days… “Wow, I feel so much lighter.” You're no longer bogging down your digestive system with heavy, greasy, cholesterol-filled meats, dairy products, and eggs. Instead, you're fueling your system with nutrient and antioxidant-rich produce and fiber-filled grains.