Five Ways to Improve Weight Loss on a Plant-Based Diet

This post was last updated on January 25, 2025.

If you’ve been unsuccessful losing weight, you may be interested to know that science increasingly supports the connection between high-fiber plant-based foods and weight loss.

While there are many reasons people are attracted to a whole-food, plant-based vegan diet—such as animal welfare and the environment—the top one is a desire to lose weight for overall wellness or to overcome conditions associated with obesity, such as diabetes and heart disease.

Science Says Plant-Based Diets Support Weight Loss

In a 2016 study, a vegan diet resulted in more significant weight loss than a lacto-ovo vegetarian diet (which includes eggs and dairy) and a non-vegetarian diet.

A 2017 New Zealand study found more weight loss at 6-month and 12-month intervals among their whole food plant-based eaters than any weight loss study that didn’t involve calorie restriction or mandatory exercise. Now that’s something to cheer about!

Research indicates that dietary fiber intake inversely correlates with body weight, body fat, and body mass index. In simple English, that means that the more dietary fiber you eat, the smaller your waistline will be!

Dietary fiber is believed to support weight loss in several ways: by promoting a feeling of fullness, which in turn lowers food and calorie intake; by supporting healthy gut hormones; and by decreasing the absorption of macronutrients such as fat, carbohydrates, and protein.

A decrease in macronutrient absorption raises the relative absorption of vitamins and minerals, or “micronutrients.” Meaning you get more vitamin and mineral bang for your calorie buck.

Of course, the foods highest in dietary fiber are fruits, vegetables, whole grains, and legumes – the foundation of a whole food plant-based vegan diet. Multiple studies have shown a correlation between increased consumption of fruits and vegetables and weight loss, specifically long-term weight loss.

In one study, increased consumption of fruits and vegetables resulted in more significant weight loss than substituting protein for fats, carbohydrates for fat, or protein for carbohydrates. So much for Atkins or Paleo. A study that focused specifically on vegetable intake found that it positively correlated with weight loss; after all, vegetables are low in calories and high in fiber.

So, with all this evidence, it sounds like you should be losing weight on your whole food plant-based vegan diet, right? Well, yes and no. Many things can get in the way of weight loss on any diet, and here’s what you can do about it.

Improve Weight Loss with These 5 Tips

If you find that weight loss isn’t happening as quickly as expected, don’t worry—you may need to fine-tune your approach.

Here are five ways to lose weight while enjoying the abundance of a plant-based lifestyle.

1. REDUCE PROCESSED FOODS AND OILS

Even on a plant-based diet, processed foods can hinder weight loss. Many plant-based packaged foods, such as veggie burgers, dairy-free cheeses, and snacks, contain added oils, refined grains, and excess sodium, which can slow progress.

How to Improve:

• Eliminate or reduce added oils by cooking with water or broth or using non-stick cookware. Even “healthy” oils like olive or coconut oil are highly caloric and nutrient-poor compared to whole-food fat sources like avocado, nuts, and seeds.
• Use whole grains instead of refined grains. Switch white rice for brown rice, quinoa, or farro. Choose whole-grain pasta and bread.
• Make homemade versions of your favorite plant-based meals to control ingredients and avoid hidden oils and additives.

2. INCREASE FIBER-RICH WHOLE PLANT FOODS  

Fiber plays a vital role in digestion and satiety, making it easier to feel full while consuming fewer calories.

How to Improve:

• Fill two-thirds of your plate with non-starchy vegetables such as broccoli, leafy greens, cauliflower, mushrooms, and bell peppers. These are nutrient-dense and low in calories.
• Prioritize legumes and whole grains over processed carbs. Lentils, chickpeas, and black beans are rich in fiber and protein, which help control blood sugar and prevent cravings.
• Choose whole, intact grains over flours (e.g., steel-cut oats instead of oat flour, whole barley instead of processed cereal).

3. BE MINDFUL OF HIGH-CALORIE, PLANT-BASED FOODS  

While nuts, seeds, avocado, and dried fruit are healthy, they are also calorie-dense and can slow weight loss if consumed excessively.

How to Improve:

• Moderate portion sizes of nuts, seeds, and avocados. Stick to a small handful of nuts daily or use nut-based dressings sparingly.
• Use fruits strategically. While fruit is nutritious, dried fruits and high-sugar fruits like bananas and mangoes should be balanced with lower-sugar options like berries and citrus.
• Eat higher-calorie plant foods as a garnish rather than a main portion—sprinkle nuts on a salad instead of snacking on them by the handful.

4. PRIORITIZE WHOLE PLANT-BASSED PROTEINS  

Protein supports muscle retention and helps with satiety, making it important for weight loss.

How to Improve:

• Include legumes, lentils, tofu, tempeh, and edamame regularly. These offer protein and fiber to keep you satisfied.
• Limit highly processed plant-based protein sources such as faux meats, which can be high in added oils and sodium.
• Eat protein at every meal to help stabilize blood sugar and control hunger.

5. WATCH LIQUID CALORIES 7 BEVERAGES  

Even on a plant-based diet, beverages can add excess calories without filling you up.

How to Improve:

• Skip sugary drinks like fruit juices, sodas, and fancy coffee drinks. Even natural juices lack the fiber found in whole fruit.
• Opt for water, herbal teas, or black coffee. Adding plant-based milk or sugar to coffee can increase calorie intake.
• Be mindful of alcohol consumption. Beer, wine, and cocktails can add empty calories and disrupt weight loss.

Other Things to Keep in Mind

In addition to these five strategies, consider the following tips to maximize your success:

• Eat Mindfully & Listen to Hunger Cues: Slow down and eat until you’re satisfied, not stuffed. Eating distractions (like watching TV) can lead to overeating.
• Meal Plan & Prep Ahead: Having healthy meals ready can help you avoid grabbing less healthy options when you’re hungry.
• Stay Active: Exercise supports weight loss and overall health. Include a mix of strength training, cardio, and daily movement.
• Get Enough Sleep & Manage Stress: Poor sleep and high stress can trigger cravings and slow metabolism, making weight loss more difficult.
• Be Patient & Consistent: Weight loss on a WFPB diet is about long-term sustainability, not quick fixes. Celebrate progress and make adjustments as needed.

By focusing on whole, nutrient-dense foods, avoiding processed options, and staying mindful of portions, you can optimize your weight loss while enjoying the benefits of a plant-based lifestyle. Let your journey be about health and well-being, not just the number on the scale!

I wish you an easy, healthful path to weight loss and wellness.

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