Can Vegans Be Overweight?

People often turn to a vegan diet because it is believed to be healthy. Moreover, there is a general conception that being a completely plant-based diet, it includes less fat as compared to a meat-based diet.

Though this is logical and true still, there are vegans and vegetarians who tend to be overweight. Think of elephants. They are vegan yet huge in size! So, veganism does not guarantee a magically lean and thin figure.

There are certain factors that prevent you from achieving that perfect, hourglass figure. Your natural built or body structure is particularly important in this regard. Some people have a naturally heavy built but this does not mean that they are overweight or fat.

Vegan overweight

Nevertheless, if you are not careful, you can end up gaining weight even with a vegan diet. This means that there are certain rules and restrictions in a vegan diet, too.

Hence, when embarking on a weight loss diet, you need to pay attention to aspects like your overall calorie intake, portion sizes, and of course, the nutritional value of the foods you eat.

Below is a list of the most common culprits that can make you gain weight even with a vegan diet.

Fried and Fatty Foods

French fries, potato chips, bagels, and so on are all vegan foods. Nonetheless, they are fried and fatty junk food items that promote unnecessary weight gain. So, if you are planning to switch to a vegan diet, think of better options than these.

For instance, you can have healthy salads, roasted nuts and seeds (in moderation), and a variety of fruits and vegetables. If you are going for the change in diet particularly for the purpose of weight loss, limit your consumption of calorie-dense foods, even if they are vegan. Needless to say, steer clear of sodas.

Bread and Pasta

After switching to a vegan diet, most people solely rely on bread, pasta, and various other processed foods such as processed vegan burgers, hotdogs, mock meats, pizzas, etc. to satiate their hunger. As you can see, this definitely does not comprise a healthy and wholesome diet.

Hence, you should look for better alternatives such as homemade whole wheat and grain breads, pancakes, breakfast porridge, oatmeal, cooked dark green vegetables, hummus, fortified cereals, fortified dairy substitute, vegan yogurt, and the same. Occasionally, you can go for dishes prepared from soy meats and vegan cheese.

Fruit Juices


More often than not, vegans and vegetarians commit the mistake of taking fruit juices in excess. Most fruit juices, however, are loaded with sugars. Thus, you should prefer to have more whole fruits instead of fruit juices.

Another advantage of binging on nutritious fruits is that they are rich in fiber which makes you feel fuller for longer and helps move fat through your digestive system, thereby giving it less opportunity to be absorbed.

Olive Oil

Olive is much healthier when compared to butter and other types of oils. But, more often than not, people tend to drown their food in olive oil instead of using it moderately.

This is not recommended because although it is the best option, it is not calorie-free or fat-free. One tablespoon of olive oil contains about 119 calories and 14g fat. Interestingly, you can also use vegetable broth, or vegetable juices like that of carrots and tomatoes for sautéing.

Besides, while baking, you can replace oil with vegan margarine or pureed tofu. For sauces and dressings, you can use cooked and pureed white beans or ground flax seeds soaked water.

Huge Portion Sizes

Most vegan restaurants serve huge portion sizes, which in turn encourages overeating. This is very much against the weight loss rule that states that one should eat a little less than one’s hunger or appetite. Apart from avoiding overeating, it also promotes digestion.

This, however, does not mean that you should starve yourself! When turning from an omnivorous, or even from a vegetarian to a vegan diet, you will have to increase your portion sizes to some extent. You cannot expect the same amount of fullness from different diets.

Here’s a tip. Opt for protein and fiber-rich vegan foods. They shall help you feel fuller for longer. Beans are extremely helpful in this regard.

Finally, to facilitate healthy weight loss, you also need to incorporate a good exercise regime in your routine. Plus, lead a healthy life by taking proper sleep and rest, reducing alcohol intake, developing the habit of eating nutritious and filling breakfast, hitting the bed two to three hours after your dinner, etc.

After all, although your diet plays an important role in staying fit and maintaining overall wellbeing, there are various other aspects as well that you cannot ignore.


  1. What you are talking about is a life style chgane not a diet. Diets are temporary and do not last. Also neither a vegan or vegetarian diets has more weight loss benefits than the other. Weight loss has to do with metabolism, diet, and exercise. Basically you just need to watch how many calories you are taking in daily. Vegetarians and vegans are definitely not always skinny. Although their limited diets consist of foods that are lower in calories they also deprive the body of important nutrients if care is not taken. I suggest becoming a pescatarian (i.e. essentially a vegetarian that eats fish and seafood). Regardless you do not need to become a vegan ect to lose weight. Eat lean meat, plenty of fruits and vegtables, whole grain wheat breads, and drink plenty of water. Just limit your consumption. One should never eat until he/she feels “full”. Also people who eat throughout the day tend to weigh less. Eat small meals ( lunch example: sandwich(bread,meat, maybe cheese/ a yogurt/ and an apple) and eat a small snack in between to prevent hunger (carrots, celery, or a banana). Most people overeat because of prolonged hunger. And finally make sure you get at least 30min. of exercise daily.

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