The Top 3 Reasons Why You Are Not Losing Weight On A Vegan Diet

By on February 26, 2018
Vegan Diet

Let’s face it, if you tell someone that you’re vegan, their first reaction will most likely be to check your body weight.  Most people know that a vegan diet has been purported to enhance overall well-being, and vegans are expected to be slimmer and keep weight off because they are more health-conscious. So chances are, if you are vegan and overweight, they will do a double-take. 

This article will help you gain more insight into the choices that affect your weight and energy levels and help you make better choices to optimize your energy and maintain your ideal weight.

Research has shown that vegans usually have the lowest proportion of body fat in relation to their height and weight (BMI) in comparison to those who eat mainly high fat animal proteins.  

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Causes of low stamina and staying the course

One main cause of low stamina is a poor choice in diet. A closer look at your daily caloric intake will tell you where you may be falling short. Nothing can kill your social life and important relationships faster than decreased libido and low sexual stamina. For peak performance, the adult male needs at least 56 grams of protein daily. Women need 46 grams (71 g. if pregnant or breastfeeding). 

Weight gain on a vegan diet may be caused by:

  • Poor portion sizes (too high or too low)
  • Imbalanced protein intake
  • Eating at the wrong times of the day 
  1. Control your portions – How much is too much/too little?

While you may think you are eating healthy but if you are overweight chances are you may be consuming too much or too little of your total daily calories

The ideal diet for the average vegan comprises:

  • 50-60% carbohydrates (preferably complex carbohydrates) 
  • 20 – 30% vegetables
  • 10% of proteins

A well-balanced plate depends on your height, weight, sex, and levels of physical activity. For persons who engage in moderate physical activity, a 2012 study conducted by the Institute of Medicine shows that women 5’ 9” – 6’ (150-160 lbs.) need 2,100-2,450 calories per day. For men of a comparative height and weight, 5’ 9“-6’ (170 lbs.) they need 2,210-3,060 calories per day.

Excess calories can cause us to gain weight and are stored in the body as fat. It is suggested that for every 3,500 extra calories received by the body, you will store 1 pound of fat. 

  1. All proteins are not created equal

Our bodies need protein much the same as our vehicles need fuel. Protein increases our energy levels. They help form healthy bones and muscles, keep tissues strong, build blood and regulate our hormonal levels.

Too much protein has been shown to:

  • Reduce calcium levels in the body that can make our bones brittle and make us susceptible to breakage from falls. 

Too little protein can lead to:

  • Low blood sugar levels which decrease our energy reserves
  • Reduced collagen levels in hair and skin. The protein and fat in the skin cells help keep our skin firm and prevent our hair from becoming dry and brittle.

The highest levels of protein are found in the following foods:

  • Spirulina – 65 – 71 % complete protein
  • Sea Vegetables are found to be a powerhouse of proteins and minerals (Kombu, dulse, arame, nori, wakame, and hijiki). Nori provides 25% more protein than milk and 100 grams of hijiki packs a whopping 1400m milligram of calcium!
  • Quinoa (#1 plant-based protein with all 9 essential amino acids). One cup= 8.14 g. protein
  • Chia Seeds (small in size, big on nutrients) 18% =daily calcium, 4 g. protein per ounce, 11 g. fiber.
  • Green leafy vegetables (Kale, Spinach 5– 7 g.)
  • Lentils (1/2 cup =26% protein (9 g.) and 15 g. fiber)
  • Kidney/black beans/chickpeas = 15 g. (1 cup)
  • Almonds or almond butter = 6-8 g. per handful (3 oz.)
  • Tempeh = 15g. ½ cup 
  1. Eating at the wrong times of the day

Studies show that we gain excess weight by eating a heavy meal in the evening. Since protein powers our bodies and increases energy levels, it’s better to eat our larger portions of protein at breakfast to regulate our blood sugar and keep our energy levels higher throughout the day. High complex carbohydrates also kick start our energy. 


The challenge to optimize energy, increase stamina and maintain your ideal weight on a vegan diet, will take careful thought, planning and simple, but effective food choices that will guarantee peak performance in all areas of your life. 


984dc681d2eeba69dcba2b26621d07acBrian Adam

Health Writer, Researcher, and Advisor with a passion for Men’s Health and Wellness places a strong emphasis on Diet as well, believing that the Combination of Exercise, a Healthy Diet, and a Positive Mindset is the best way to achieve one’s Full Potential. I write on most of the topics related to Healthcare, Men’s Health, Women’s Health, etc.



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The Top 3 Reasons Why You Are Not Losing Weight On A Vegan Diet