Hey health nuts! If you’re new to this blog, my name is Savy Menke. I’m the creator of The Microvore Diet and Fruit. Fat. Forage. These are both vegan health & weight loss programs!
In this article I want to share the Top 9 Best Vegan Foods For Weight Loss. This list will explore food groups and specific foods within them that stand out as being rich in micronutrients and good for weight loss! Any diet can be subject to nutrient deficiencies that stall weight loss, even vegan ones! Here are 9 food groups you should aim to select from on a daily basis to shed excess body fat and feel AMAZING!
Green Leafy Vegetables
Yes, the ones that look like your house plants! Foods like kale, spinach, romaine, collard greens, and beet greens are fantastically rich in minerals, vitamins A, C, K, and many energy boosting B vitamins! Stuff them in your blender for smoothies, make fresh salads, and add leafy greens to soups, stir-fries and steamed dishes to boost nutrition in your diet at a very low caloric impact.
Create a feast for your eyes with bell peppers, carrots, broccoli, celery, purple onion, beets, and more. Get a wide array of nutrients that beautifully compliment the colors of a rainbow! Orange and yellow veggies are usually stellar for vitamin A. Go for green and get rich amounts of magnesium and vitamins A & C! Purple veggies like beets and eggplant are rich in antioxidants and bioflavinoids!
Earthy and spongy, mushrooms are rich in minerals and B vitamins and make a fantastic addition to a vegan weight loss plan! Add them to soups and stir-fries, eat them raw in salads, and make homemade vegan twists on classics like creamy mushroom soup.
Fresh juicy and naturally energizing fruit is a super great food for weight loss! The abundance of B vitamins make fat burning reactions more efficient. The sugars in fruit are split between glucose and fructose. Fructose has minimal impact on insulin which affects fat storage and fat burning in the body. Fruit is energizing but still allows weight loss to occur! Enjoy fruit salads, smoothies, and have fruit as dessert. I love fruit so much I made it a central part of my raw food cleanse, Fruit. Fat. Forage. Learn more here
Beans beans the musical fruit, the more you eat, the LESS you’ll toot! If you slowly increase legume intake over time, you won’t have gas nearly as much, I promise! ;) Beans and lentils are packed full of protein and fiber (to keep you full), vitamins, minerals, and blood sugar stabilizing complex carbohydrates. Beans are a great way to make meals more filling and reduce unnecessary snacking.
Red potatoes, sweet potatoes, yams, squashes, yummm! These and others are great sources of satisfying complex carbs and micronutrients. These are great foods to mash up, add to soups, and make tasty oven-baked fries.
One of the staple foods of all major civilizations! Seek out whole unrefined grains like brown rice, quinoa, buckwheat, amaranth, etc. for an abundance of micronutrients, protein, and complex carbohydrates. The most popular recipe here on our blog is our 2 Ingredient Quinoa Bread that is a delicious way to get some more grains in your diet!
Nuts & Seeds
Nature’s shell protected bundles of goodness! Nuts and seeds will provide you with the essential fatty acids you need for brain and heart health, as well as proper hormone production which is critical for weight loss. Some of my favorites are walnuts, chia seeds, and flaxseeds for their rich amounts of anti-inflammatory Omega 3 fats, and Brazil nuts rich in selenium for thyroid health.
Herbs & Spices
Make your vegan meals explode with flavor with natural herbs and spices. Keep your diet interesting by switching up and using flavor ingredients that you don’t normally use. This can motivate you to stick to healthy eating and enjoy it all the more!
Top 24 Healthiest Plant Foods
When it comes to losing weight on a plant-based diet, choosing foods rich in nutrients will allow you to feel good, be active, and burn body fat for energy. If you’d like another great tool to prioritize micro-rich foods, check out the Top 24 Healthiest Plant Foods in our Free Starter Guide (at the top of this page.) This is a handy list that you can download on your phone or print out and stick to your fridge!
What’s The Best Macro-Ratio For Weight Loss?
Another extremely important aspect of weight loss is getting the right balance of carbs, fat, and protein. In my signature program, The MicroVore Diet, I provide this formula to make macro-balanced meals that are filling and energizing for 3-5 hours after eating. This is really good for people who want to lose weight because it helps to space meals out and prevent unnecessary snacking/binging. If you want some delicious ideas, check out the MicroVore Diet Recipe Book with over 55 weight loss recipes that follow this formula!
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Want help improving your health and losing weight on a plant-based diet? Explore our eBooks!
Fruit. Fat. Forage. is a 5 day raw food cleanse designed for detoxification and rapid weight loss! Read testimonies here.
The MicroVore Diet is a 14 day (and beyond) plan that contains micronutrient-rich and macro-balanced recipes for health and steady weight loss! Read testimonies here.
Thanks for living vegan and have a healthy day!