Despite what you might have heard or read, moving to a vegan diet does not automatically lead to weight loss.

But Rosie, don’t you promote a vegan diet for weight loss? Yes, I absolutely do, but there is a little more to it than simply cutting out animal products.

If you’ve moved to a vegan or plant based diet, but you’re not seeing the progress that you wanted or expected, or maybe you're gaining weight, this article is for you. There are some things you may be doing (or not doing!) that are getting in the way of the weight loss you’d like to see. Let’s look at my top five, and perhaps we can change the trajectory and get you towards your weight loss goals.

1.  Consuming hidden energy

Foods range widely in how much energy they contain per weight or volume. Some foods will fill you up and help you feel satisfied with very little energy, and some will give you lots of energy in a very small amount whilst leaving you hungry for more. To support weight loss, we want to be mindful of the impact of different foods on our energy intake and how full they make us feel.

Aside from the obvious foods that are high-energy, like cakes, biscuits and crisps, high-energy foods also include healthy ones like olive oil, dried fruits, nuts, nut butter and salad dressings. These foods can be a nutritious addition to our diet but aim to cut them down whilst weight loss is your goal. Instead choose whole plant foods that are lower in energy such as fruits, vegetables, wholegrains and legumes. 

2.  Drinking your energy

It is easy to over-consume energy from drinks. Fluid is much easier to consume with no cutting up, no chewing and very little chemical or physical break down required in our gut. This means we can get a lot of energy in very quickly, without our body registering it properly.

Regularly consuming drinks like milky lattes, protein shakes, fruit juice and sugar-sweetened fizzy beverages can stop you losing weight or body fat due to the sneaky extra energy they provide in our diets.

3.  Not cooking from scratch

Ready-made meals from restaurants, takeaways or supermarkets usually contain much more energy per bite due to the extra fat or sugar added to improve their taste. As long as you’re not smothering your homemade meal with oil or sugar, making your own meals at home naturally reduces the energy content and improves the nutritional quality of your meal.

It’s not easy to go from buying ready meals and takeaways to cooking from scratch every night, but going in this direction will support your weight loss journey. You could start by batch cooking one meal a week to last 2-3 days and find a couple of quick cook recipes for other nights (jacket potatoes and pasta dishes with lots of quick cook veg are great options).

4.  Under-eating

In the pursuit of weight loss, many of my clients will have limited their intake so much that their body responds by going into ‘starvation’ mode. In this situation, your body will aim to conserve energy by making you feel tired and sluggish and it will also hold on to extra fat. This is a protective adaptation to enable you to survive periods of famine that humans once experienced.

If you restrict your diet too much, it may also lead to uncontrollable cravings and binges when your body decides to fight back. Often this happens when you come across high-energy foods like chocolate or biscuits that have become irresistible. When you’re eating predominantly plants, the energy content of your food is lower, and so it is important to eat enough so your body trusts that food is still available. Plus, you may find you have more energy for daily life, which is a big bonus!

5.  Enjoying vegan treats

With so many new vegan options available in shops and restaurants these days, like vegan chicken nuggets and dairy and egg-free cakes, it’s all too easy to choose a vegan diet higher in highly processed foods. I’m all for the growth of vegan foods (the benefits for the animals and the planet remain), but when we choose these options more regularly, for example every day, we will be filling up on less nutritious and higher energy foods (foods that are higher in calories) that contribute to weight gain (or lack of weight loss).

Go for naturally vegan whole foods more often. Foods like fruits and vegetables, beans and lentils, whole grains and spices. Once you fill up on these for most of your meals and snacks, there is certainly room for a little of the extras, but these vegan treats may be pushing up your energy intake and stopping you from reaching weight loss goals.

For many people, moving to a vegan diet can lead to weight loss through the increased consumption of plant foods; but this isn’t always the case. A vegan diet is not a weight loss strategy, but adopting a more whole food plant-based diet can be. Look out for the ways in which extra energy might be sneaking into your diet without you realising and make a plan to change it. No one should feel restricted or hungry in the pursuit of weight loss, but some small tweaks and changes may get you reaching your healthy weight whilst remaining satisfied with tasty meals and snacks.

If you want to lose weight on a vegan diet without counting calories, macros or 'syns' and find freedom and confidence in your diet and lifestyle, then I've got something for you! Simply sign up to my mailing list and check the box 'weight loss', and you will receive a FREE 7 day plant-based meal plan, a 15-minute masterclass 'A Balanced Diet for Weight Loss', and other freebies along the way! Don't miss out.

Hello! I'm Rosie, a vegan and plant-based registered dietitian, I work in the NHS and I am founder of Rosemary Nutrition & Dietetics.

If you want more from me, sign up to my mailing to list via the contact page to receive a free 7 day meal plan with recipes and a shopping list, plus extra freebies via email.

You can contact me at rosie@rosemarynutrition.co.uk or follow me on Instagram at @plantdietitianrosie.