When it comes to being vegan, you have to be very selective with your diet. With a vegan diet not including meat and dairy, there are a lot of nutrients that have to be specifically sourced on a vegan diet. This means you have to be extra careful with regards to the food that you include in your diet. You have to be extra selective to ensure that you are getting a well-balanced set of nutrients. If you are trying to lose weight on a vegan diet, you would want to ensure that you are eating the best types of foods. This is where vegan superfoods for weight loss come in.
Including as many of the vegan superfoods into your diet will ensure that your plant-based diet has the best sources of nutrients which are sure to keep you in optimum health. A plant-based diet can include various foods, including vitamin-rich vegetables and fruit, coupled with nuts, seeds and whole grains. A vegan diet is known for the ability to source a high amount of fibre, in combination with antioxidants and integral vitamins and minerals which are all very important for your wellbeing.
When you are trying to lose weight and find yourself on a vegan diet, there are certain things that you should look to avoid or eat in moderation. This is because these foods are high in fat.
However, what has brought you to this article is the need to understand the best superfoods that are available on a vegan diet that promotes weight loss. Hence without further adieu, let’s dive in to explore the various nutritional sources on a vegan diet, that has been proven to facilitate weight loss.
1. Berries
Whether you consider strawberries, blueberries, acai berries or goji berries, berries are a great superfood to include in your vegan diet to ensure that you are staying on top of your weight loss ambition. All berries, including raspberries and blackberries, have specific compounds in them that help reduce body weight. We’re sure that this may come as somewhat of a revelation for some. Either way, the importance of berries in your weight loss ambitions is not something you should disregard.
Berries are some of the most beneficial vegan superfoods for weight loss that are sure to help you shed your pounds. To understand how berries help you with your weight loss ambition, you need to first understand that berries do a wide variety of things for your body which helps you with your weight-loss ambitions. Firstly, they are an excellent source of fibre, which provides you with the feeling of being full. After a bowl of berries, you are less likely to snack. Further to this, the fibre found in berries are great for your colon and is sure to keep your digestive tract working smoothly.
Berries also have a high water content, which makes them great for hydration. The added water content of berries not only keep you full for a longer period of time, however also facilitate better fat metabolisation. When it comes to losing weight, the importance of water is not something that should be overlooked.
Berries also contain a wholesome amount of antioxidants which are great when you are trying to burn fat. Antioxidants found in berries help reduce belly fat and works to combat cholesterol. A fat-burning hormone, leptin, is activated by berries. The hormone works to suppress appetite and also works to increase your body metabolism.
Hence when it comes to superfoods on a vegan diet, we had to place berries on the top of the list. Considering how antioxidants in berries work to burn fat, increases your metabolism by reducing free radicals and keeps you well-fed and hydrated makes them the number one choice when you consider vegan superfoods for weight loss.
2. Quinoa
This whole-grain superfood has gained quite a bit of traction in recent years and has gained a considerable amount of popularity.
They are an excellent source of protein, which makes them ideal when on a vegan diet. Obvious to say, high-quality protein sources on a vegan diet is important. It is also very important to ensure that you are getting a suitable amount of protein when on a vegan diet to ensure that your muscles, organs and blood are maintained at optimum levels.
Quinoa also contains a wholesome amount of fibre, the benefits of which have been listed prior. Further to this, they contain plenty of phosphorus, folate, magnesium and manganese.
However, what makes quinoa such an important superfood to include in this list is the fact that quinoa is one of the few plant-based sources of protein, which provides the body with all nine of the essential amino acids which your body needs. Hence, when you are considering weight loss, ensuring that your body has a reliable source of protein will ensure that you have the protein at hand to repair the muscles that break and tear during exercise. Quinoa is a great way to replenish your body and maintain muscle density and growth which resultantly leads to better metabolism.
Considering quinoa is a whole-grain based superfood, when you consider weight loss, the best results are observed in combination with a healthy exercise routine. Whether it be weight lifting, cardio or yoga, the best results in weight loss will be observed when you include quinoa in your diet in combination with some form of exercise.
3. Grapefruit
This low-calorie fruit is a perfect addition to your vegan diet when you are trying to lose weight. The fact that it is low in calories means you can eat more of it and stand to lose weight as opposed to gain weight.
This is because grapefruit helps in the fat burning process, thereby increasing weight loss. In fact, a study conducted by J Med Food established just that. The study worked to establish a connection between grapefruit and better metabolism. As you may be aware, the better your metabolic rate is, the more likely you are to burn fat and lose weight.
Grapefruit is also a great source of vitamin A and vitamin C, which are vitamins that you need every day. You could quite easily eat some grapefruit every day and reap the enormous benefits of this superfood. Not only do they work great as a juice, you can even add it to your salad or salsa.
4. Tomatoes
Tomatoes are such a versatile food and you can include them in a sandwich, make some yummy sauce, or even blend it up and drink as a juice. The fact that it is so versatile is an added bonus to the fact that this superfood works brilliantly well when you are trying to lose weight.
First and foremost, tomatoes have a high water content and are a low-calorie fruit, which makes it perfect for helping you achieve long term weight loss goals. Not only will tomatoes help you lose weight, but they will help you keep it off in the long run. Studies such as that published in the Journal of Nutrition established the connection between low calorie-dense food such as tomatoes and weight loss in obese adults.
Further to this, tomatoes are an excellent source of vitamins C and K. It is also a reliable source of potassium, which is important in post-exercise recovery. Tomatoes are loaded with useful antioxidants, which is why the fruit gets its rightful title as a superfood.
If you are trying to lose weight and find yourself on a vegan diet, including tomatoes anywhere and everywhere would be a great way to go.
5. Oats
Once again, when you are on a vegan diet, you should really keep a stock of reliable protein sources to ensure that you are maintaining a well-balanced diet. Oats are an excellent source of protein, which is why they are great when you are trying to lose weight.
Eating a protein-rich, plant-based diet will not only help you burn fat, but will also aid in building muscle, thereby boosting your metabolic rate to new heights. The better of a metabolic rate you have, the more fat you will burn. It is a blissful weight loss cycle, which will for certain lead you to desired results.
Oats are a reliable breakfast food and are high in fibre, copper, phosphorus and manganese. The high fibre content will help you better manage your weight and will aid in appetite control.
6. Walnuts
Walnuts are a great source of omega-3 fatty acids. When on a vegan diet, walnuts are probably your best bet in ensuring that you get a healthy amount of omega-3 fatty acids.
To understand the importance of omega-3 fatty acids and reliable sources of omega-3 fatty acids on a vegan diet, read our article on ‘Sourcing Omega-3 On A Vegan Diet: 15 Vegan Omega-3 Food Sources‘
Though walnuts are high in calories, hence gets some bad press when it comes to weight loss, a study conducted illustrated that the body absorbed 21% fewer calories from walnuts than the caloric nutritional value they hold.
Further to the fact that walnuts are an excellent source of folate, vitamin E and copper, walnuts work really well in reducing hunger and appetite. This can help you maintain long-term weight loss and can be a perfect addition to your diet, in your fight to lose weight.
7. Spinach
If you’re old enough, you may remember the cartoon Popeye. When he is losing a fight, he eats his spinach and his muscles start bulking up. He immediately becomes much stronger and end up winning the fight.
This is a great illustration of the power of this superfood. Spinach is a low calorie leafy green vegetable that is high in iron, vitamin C, A and fibre. The iron obviously helps your blood and muscles, while the fibre keeps you feeling full for a longer period of time.
What is particularly striking about spinach is the plant compound it contains. Spinach contains thylakoids, which have been associated with delayed fat digestion and reduced hunger and cravings. Hence, if you find yourself snacking more often than desirable and are looking to lose weight by cutting out the snacks, adding spinach to your diet could help you do just that.
To better understand the health benefits of spinach and what exactly makes spinach a superfood, read our article on ‘Is Spinach A Superfood? (20 Health Benefits of Spinach in Your Diet).‘
8. Apples
You know how the saying goes, ‘an apple a day, keeps the doctor away.’ This saying is rightfully said, for apples are in fact one of the most nutritious fruits on the planet. They are loaded with antioxidants and is a great source of vitamin C and potassium.
However, when it comes to weight loss, it is the soluble fibre called pectin that is found in apples that really aid your mission. This is because, the soluble fibre, pectin, helps reduce food intake, thereby resulting in weight loss. You are more likely to find yourself feeling full after an apple.
Apples work as a great snack when on a vegan diet and can be the perfect thing to eat in between meals.
If you need more convincing, it is worth noting that a study actually went on to highlight how incorporating apples into your diet helps boost weight loss. The study was rightfully titled, ‘Weight Loss Associated With Consumption of Apples: A Review.’
9. Chickpeas
Chickpeas are yet another excellent source of protein on a vegan diet. They are also high in fibre and contains wholesome amounts of manganese, phosphorus, folate and copper. This is why this vegan superfood so beneficial for your health and wellbeing.
When it comes to losing weight the high protein and fibre content of chickpeas work to slow down digestion, which enables the better regulation of appetite. This resultantly leads to the promotion of weight loss.
Further to this, if you are including some form of exercise in your weight loss journey, then including chickpeas in your diet will enable you to recover from the exercise well. The protein content of chickpeas will help you build a healthy amount of muscle, which will lead to a higher metabolic rate. To simply state, the more muscle you have, the better your metabolic rate, thus the more fat you burn.
10. Bell Peppers
This colourful vegetable is extremely nutritious and is an excellent source of vitamin B6. Further to that, they also contain a good amount of vitamin C, potassium and is rich in fibre.
The fact that it is a high water content and low-calorie vegetable makes it a suitable companion for your vegan diet and weight loss ambitions. You can easily gain the benefits of bell peppers by simply replacing other food in your diet with this low-calorie alternative. If you are making pasta sauce for example or noodles, you could quite easily look to consume less pasta or noodles by simply adding this low-calorie vegetable to your dish.
Bell peppers are also a great addition to soup. Also known as sweet peppers, bell peppers are sure to brighten up your dishes making them more appetising.
11. Kimchi and Sauerkraut
Kimchi is native to Korean cuisine, while Sauerkrat is native to the European region. They are both typically made with fermented cabbage.
The fermentation process involved makes both kimchi and sauerkraut an excellent source of probiotics. Probiotics are the beneficial bacteria that are found in your gut lining that help support not just your gut health, but your overall wellbeing.
Probiotics help in the regulation of appetite and can be an effective tool in weight regulation and management. They also increase the feeling of fullness after a meal. Hence adding probiotics into your vegan diet can be a great way to facilitate weight loss. Both kimchi and sauerkraut are great sources of probiotics on a vegan diet.
12. Sweet Potatoes
This superfood is packed with antioxidants and is an excellent source of B vitamins. Sweet potatoes are delicious and rather filling. This is because they have a high fibre content, which makes them ideal when you are trying to lose weight.
The high fibre content of sweet potatoes enables slow stomach emptying which thereby results in less craving and better weight loss. They are also a reliable source of vitamin A, C and manganese.
You should look to make sweet potatoes your staple within a dish. You are sure to find yourself not only enjoying the dish but will surely reap all the benefits of sweet potatoes on your weight loss journey.
13. Avocado
Avocados have been praised for quite some time now for their nutritional benefits. They have a unique taste and an excellent praiseworthy nutritional profile.
Though avocados get some bad press for being a calorie-dense fruit, you may even find yourself surprised to find avocados in this list considering it is a source of plant-based fat. However, the fats that are found in avocados are heart-healthy unsaturated fats. The combinations of these fats and the high fibre content of the fruit means you are more likely to stay full after a meal including avocado. It also means that you are less likely to snack in between meals.
Avocados are loaded with vitamin C and K and include wholesome amounts of potassium and folate. To get a better idea of how adding avocados into your diet benefits your health, read our article on, ‘16 Health Benefits of Eating Avocado Every Day.‘
14. Chia Seeds
Once again, the importance of omega-3 fatty acids should not be something that is easily dismissed. Chia seeds are an excellent source of omega-3 fatty acids, which makes it the integral reason for any vegan to include them in the diet.
Coupled with omega-3 fatty acids, chia seeds is also a reliable source of calcium. Obviously, if you are on a vegan diet, you don’t consume dairy; the staple calcium source. Hence, including chai seeds into your diet will help you get a good dose of calcium, which your bones really need.
When it comes to weight loss, this vegan superfood will not only regulate your appetite but will also work to reduce hunger. Further to this, chia seeds are a reliable source of plant-based protein, which makes them a reliable companion if you are trying to build muscle.
15. Broccoli
You’ve heard parents say, ‘eat your broccoli.’ Rightfully said, broccoli is a nutritionally dense food that is an excellent source of micronutrients such as manganese, potassium, folate and vitamin C.
It is also a great source of fibre, which makes it an ideal addition to your weight loss diet. In fact, a study went on to prove that consuming a greater amount of cruciferous vegetables such as broccoli could work to prevent weight gain.
Broccoli can be a great way to stay healthy and gives you the nutrients you require to maintain a healthy lifestyle. If you are vegan and have not included broccoli into your diet yet, it is high time you listen to those parents and ‘eat your broccoli.’
16. Kale
This low calorie leafy green vegetable is high in fibre. It is also a vegan superfood that contains a wholesome amount of antioxidants and some integral nutrients such as vitamin C, K and manganese.
Kale works to aid weight loss by moving slowly in the digestive tract. This means, when you eat kale, you are more likely to stay full for a longer period of time. This will prevent snacking between meals and will control your appetite to consume less of what you don’t need.
If you are trying to lose weight, you really don’t have anything to lose by adding kale into the mix. Simply make a salad or fry it up in a pan. It would even work really well on your favourite pasta dish.
17. Ginger
Whether you classify ginger and a herb or a spice, it goes without saying it is a marvellous addition to your meals. Not only does ginger make your dishes taste better, but they are also a great addition to lower inflammation in your body.
When it comes to weight loss, there is concrete proof to illustrate that ginger actually works to decrease your BMI (body mass index). A 12 week study went on to prove that the increased consumption of ginger facilitated the lowering of BMI; meaning weight loss. Individuals who consumed 2g of ginger a day had been observed for a period of 12 weeks and the results were conclusive to prove the fact that ginger facilitated weight loss.
If you are uncertain about how to include ginger in your diet, you can always be creative. You can add ginger to almost any dish, be it soup or pasta. By simply making it a practice to add ginger to the meals that you prepare, you could be doing a whole lot for yourself with regards to losing weight.
18. Green Tea
Last, but more certainly not the least, we have green tea. Green tea has been praised for many years for its ability to fight diseases. They contain polyphenols and antioxidants which protect your body from diseases and keep you healthy.
Further to the fact that green tea helps with fighting diseases, people drink green tea to lose weight. This is because green tea contains epigallocatechin gallate (EGCG) which is an antioxidant that is responsible for increasing weight loss. The antioxidant works to boost your metabolism and targets fat burning in the belly area.
When it comes to green tea, it is Matcha green tea that takes the crown. Matcha is a powdered form of green tea, in which you get the goodness of the whole leaf in powdered form. Loaded with antioxidants, vitamins and minerals, Matcha is high in EGCG, the antioxidant responsible for weight loss. The rich chlorophyll content of Matcha makes it a great natural detoxifier and enables you to cleanse your body of toxins.
When it comes to finding the best green tea, the problem with most of the store-bought green tea is that they simply don’t contain the level of catechins that you find in authentic green tea. Hence when it comes to weight loss, the low concentrations of EGCG makes certain brands of green tea unreliable. Hence we thought it would be wise if we could provide you with a recommended green tea that you could purchase.
We highly recommend GoldMatcha, which is an authentic brand of green tea, shipped straight to you from Japan. The green tea is organically grown and extracted from fresh leaves. You can buy ceremonial grade GoldMatcha from their website. Click the image below to be directed to their website.
Vegan Superfood for Weight Loss
When it comes to weight loss, eating a plant-based diet can most certainly help you. However, if you find yourself going crazy with the carbohydrates and see yourself eating so much rice and pasta, you may stand to gain weight as opposed to losing weight.
When you consider weight loss on a vegan diet, try to include as many of the listed superfoods into your diet. Don’t simply rely on one addition and expect results. As with any weight loss journey, remember to add some exercise into the mix, be it a sport, some cardio or even yoga.
It is most certainly possible to lose weight on a vegan diet. Remember that every little will help, so don’t hold off on that ginger, munch on those apples during the day and make your dish with a wholesome amount of leafy greens and you are sure to be on your way. Don’t forget the berries, which are undoubtedly sure to make your juices and smoothies so much better.
We hope reading this word to word has helped to on your weight loss journey. We aimed to provide you with a reliable source of vegan superfoods that you can include in your diet for optimum results.
Happy Munching!
