Can You Get Fat As A Vegan? How You Can Prevent Weight Gain!

While most people turn to a vegan diet for the amazing health benefits and potential for weight loss, some people find it does the opposite!

And that begs me to ask the question…

Can you get fat on a vegan diet?

Of course!

The reality is no one is safe from gaining too much weight no matter what kind of diet they’re on.

It’s not the type of diet that matters for weight loss, but the quality of the diet!

You can eat the unhealthiest junk food all day long, but guess what? You can still lose weight!

Contrary to what people think, weight loss is not triggered by eating salads, eating fewer carbs, eating lots of protein, or taking Instagram influencer “Fit Tea.”

Weight loss comes down to one key thing.


If you want to truly lose weight you need to be consuming fewer calories than what your body burns in a day.

It’s simple science.

Our bodies burn calories for energy. Everything we do from walking, breathing, our heart beating, and any bodily movement or function requires calories in order to complete.

Depending on your size, weight, and gender, you may need more or fewer calories for your body to function.

Someone who weighs 250 pounds is going to require many more calories than someone who weighs 120 pounds.

The exact amount of calories your body burns on a daily basis is known as your caloric maintenance.

If you consume just the right amount of calories from food every single day to the point where you reach your caloric maintenance, you will never gain or lose weight!

This is because your body will burn off all the calories into energy.

If you consume more calories than your caloric maintenance, you will gain weight!

But, if you wish to lose weight, you need to consume fewer calories than your caloric maintenance. Since your body isn’t getting enough calories from eating, it’s going to start taking the energy from fat!

When your body starts using energy from your fat storages you start to lose weight, It’s as simple as that!

Just because your vegan, doesn’t mean your instantly immune from obesity or getting fat.

Instead, I’ll provide you with some excellent weight loss tips to help you get in shape and burn that stubborn fat… as well as prevent you from gaining any.


Workout Often

If there’s an efficient way to burn calories right now, it’s through working out.

Whatever you choose, weights or cardio, anything that elevates your heart rate will burn some calories.

But working out once or twice a week isn’t enough. If you truly want to lose weight and burn calories, you need to be exercising and/or hitting the gym at least 4-5 times a week. No excuses.

Here’s an added tip, don’t just show up at the gym and do random workouts. Have a set plan of what you want to do. It’ll make you workout more fun and enjoyable.

Know exactly which exercises are the most effective at burning calories.

For cardio exercises:

  • Sprints
  • Boxing
  • Battle Ropes
  • Bike
  • HIIT
  • Jump Rope
  • Sled Pulls/Pushes
  • Row Machine

The more you know the better!

I also really highly recommend weight training if you wish to lose weight and burn fat.

Unlike cardio, which stops burning calories as soon as your heart rate returns to normal, weightlifting continues to burn calories hours after your training session is finished.

Try incorporating some full body compound movements to increase that caloric burn!

  • Deadlift
  • Squat
  • Military Press
  • Rows
  • Pull Ups

For the best results, combine weightlifting followed by cardio for the ultimate caloric burn! Keep it up for a few weeks and you’ll start to feel better and the weight will start to fly off!


Intermittent Fasting

Another great way to lose weight is through a technique called intermittent fasting.

Intermittent fasting is a state where you don’t eat for 16 hours, followed by a period of eating for the next 8 hours.

This means you don’t eat from 7pm at night all the way until 11am-noon.

Yes, this means skipping out on breakfast.

Intermittent fasting has been shown to have some great results on people who wish to lose weight and burn calories!

“Intermittent fasting was found to reduce body weight by 3-8% over a period of 3-24 weeks”

I myself have found that intermittent fasting can be difficult, especially with a busy day ahead, skipping breakfast seems like that last thing you should do.

In order to fight the munchies, I suggest drinking black coffee. It’s zero calories (as long as you don’t add creamer or sugar) and is great at fighting off hunger. It’ll also boost your focus too!

Another great way to fight off that hunger is to drink plenty of water. Drinking lots of water on an empty stomach will make you go to the bathroom often, but it’ll also help keep you feeling full and constantly clean out all the toxins in your body!


Track Your Calories

What’s the biggest reason why people are eating too many calories?

They’re not tracking them!

It’s so easy to eat that brownie, blueberry muffin, ice cream, chips, junk food, and get carried away with eating a whole bunch of empty calories.

All of sudden you’re over your caloric maintenance level by 1,000 calories. This is how people get fat, they don’t watch themselves or they just don’t care.

But you will care in the long run, because eventually it will lead to unpleasant health problems like high blood pressure, heart disease, cardiovascular issues, and millions more.

Tracking your calories is as simple as downloading an app called MyFitnessPal.

With MyFitnessPal you can enter your weight as well as your macronutrient goals.

You can set how many calories you wish to eat a day. Enter the foods through MyFitnessPal’s database and the app will begin tracking how many calories are in each food/how many are remaining until you reach your daily total.

It’s a great way to prevent yourself from shooting over your caloric maintenance!


Eat More Vegetables And Fruit

Perfect for vegans or anyone else for that matter.

If you truly want to lose weight or avoid gaining too much weight, eat more fruits and veggies!

Fruits and vegetables are not only extremely healthy but the majority are super low in calories.

The reason why people tell you to eat a salad, haha you guessed it! It’s low in calories.

Low calorie foods like fruits and vegetables will have you feeling full and stops hunger in its tracks!

Not only that, but fruits and vegetables are packed with essential micronutrients that your body needs in order to function.

Eating a high fruit and vegetable diet is also linked with lower risks of cancer, heart disease, cardiovascular disease, and much better overall health.

That’s because plants are nature’s own form of dietary healing!

All food that grows naturally from the earth is truly what’s best for your body. Don’t forget to go back to your roots! (pun intended)

So next time you’re hungry, try eating an apple, banana, blueberries, or some celery instead. It’ll also have you feeling worlds better too!