If you are looking for an effective way to slim down, it’s worth considering a plant-based diet for weight loss. Scientists are increasingly convinced that vegetarian and vegan diets may be a particularly effective approach in the fight against obesity, as stated in a review recently published in the American Journal of Lifestyle Medicine.

There are several reasons why carefully planned vegan and vegetarian diets may help you drop a size or two. To start with, the basic principle of weight loss is a calorie deficit, and plant foods tend to have low calorie density. They are also rich in dietary fiber. Fiber keeps your appetite in check and regulates your blood sugar levels. Vegan and vegetarian diets may also have a beneficial impact on our gut health and inflammation levels — two factors that may contribute to excess body weight.

At the same time, not every diet based on fruit, vegetables, and whole grains can help you shed unwanted pounds with ease. To maximize the fat burning potential of your vegan or vegetarian diet, certain tweaks may be necessary. Here, we discuss how to follow a plant-based diet for weight loss to get the best possible results, with tips from registered dietitian Rosie Martin.

If you want to switch to a plant-based diet, but aren’t sure where to start, check out our article on the plant-based diet for beginners for useful tips and advice. And if you are struggling to get enough protein, supplementing with the best vegan protein powder can help you easily top up your intake. The best smart scales can help you track your progress, with high-tech insights.

1. Avoid highly processed foods

Highly processed foods tend to have low nutritional quality, even if they are labeled as vegan and marketed to health-conscious customers. Many assume that all plant-based products are good for you. However, when these foods undergo intense processing, they are usually stripped of healthy nutrients, including dietary fiber, vitamins, and minerals. Typical examples include products rich in simple carbohydrates, such as white bread, white pasta, and white rice, as well as ready meals, canned soups, and certain meat substitutes.

Highly processed foods also tend to be relatively higher in calories. “Humans eat a similar weight of food each day; if much of that food is energy-dense vegan convenience foods, then far more energy will be taken in, alongside sugar, salt and saturated fat,” says Martin. “If much of that food is, instead, low energy-dense whole, plant foods, then we can eat more, fill our stomachs and feel satisfied, but we will have taken on much less energy, and much more fiber, water, polyphenols, and antioxidants that are beneficial for health and weight management.”