How To Lose Weight On A Plant Based Diet

In this post I'm going to share with you the secrets to losing weight on a plant based diet. If you're reading this, you probably already know about some of the amazing benefits that plant based foods can have. But just in case you're new to this, check out the video below:

(Click here to watch on YouTube)

People often ask me what the best diet for weight loss is. To be honest it's pretty hard for me to stay impartial on this subject nowadays. You see over the past two years I've experienced the most awesome transformation in my health and wellbeing, all thanks to following a more natural, plant based diet.

It's helped me to get slimmer than ever before, take back control of my health, have bundles of energy and just generally feel great all-round. It really has changed my life. And I'm pretty confident, that if you follow the steps I lay out in this blog post, it can have the same effect on you.

So...are you ready to kickstart your transformation with a plant based diet?


Yes...getting rid of animal products from your diet is a good start, but just because you're avoiding meat and dairy, that doesn't necessarily mean you're being healthy.

Believe it or not, it's still possible to make poor food choices when you're following a plant based diet. If you want to 10X your chances of getting a slim and slender body, stick to whole foods where you can.

Foods like tofu and soy burgers are okay from time to time, but they will only harm your weight loss efforts if you continue to eat them on a daily basis. Lower fat processed foods (pasta, noodles, some cereals etc.) aren't so bad, and in many cases can still be included in a diet that gets you trim and toned, but I'd strongly suggest focusing on whole foods as much as possible.

Foods like rice, beans, potatoes, fruit and veggies are typically lower in calories and higher in fibre than processed foods. In other words, they are perfect for weight loss!

Now that doesn't mean that you have to cut out processed foods completely, but base the bulk of your meals around whole, natural, plant foods and you'll be good to go.

If you're just starting out on your weight loss journey, try eating at least 70% whole foods and limit your intake of processed foods to 30%. That's a very manageable balance to start out with.


This step is really important. Many hopeful dieters have this horrible fear of eating "too much". So when they start eating more plant based foods, which are very low in calories anyway, they end up severley restricting themselves. It's a recipe for disaster - pardon the pun!

Nine times out of ten those same people end up giving up and binging out on tonnes of meat, dairy and high-fat junk food. It's a real problem. The last thing you want to do when you start following a plant based diet is limit your portions. Not only is it unsustainable, it can also damage your health too.

Eat until you are truly full and satisfied, which is very easy to do when you eat lots of tasty whole foods, and never let yourself go into starvation mode. Even those with the most incredible determination will be tempted by unhealthy foods when they are hungry. So avoid that feeling alltogether.

I talk more about this step in this video on YouTube.


Another great benefit of natural, plant foods is that they are extremely low in trans and saturated fats compared to the foods that most people eat. Merely making the switch to a more plant based diet is likely to naturally reduce your fat intake.

With that said, there are a few things you can do to ensure that you are keeping your consumption of fat to an optimal level.

Are you nuts about nuts?

Lots of people new to the plant based diet end up eating a crazy amount of nuts. Sure, nuts make for a quick and simple snack, but they are packed full of fat and it's ridiculously easy to overeat them.

So if you're currently eating lots of nuts, try reducing your consumption to around a handful of day.

Ditch the oil!

Oil is something that people are dangerously generous with. Time and time again I see people make the most healthy, great-tasting plant based meals, and then ruin it by guzzling oil all over their food. Even the smallest serving of oil contains a shocking amount of calories.  

You might be thinking: “hold up Ryan…if I’m not allowed oil, what am I going to cook with?”. If you’re used to cooking your food in oil, here are a few healthy alternatives:

Soy sauce
Apple sauce
Tomato juice
Vegetable broth
Lemon or lime juice

If you've not tried frying or sautéing your food with any of these before, you'll be pleasantly surprised. I haven’t even mentioned my go-to substitute yet though: water. Depending on what it is you're cooking, throw a couple of tablespoons of water into a non-stick frying plan and prepare your food as you usually would. Keep an eye on the pan though, you might need to add more water as you go.

These are exactly the sort of steps that I took to lose 25lbs in 12 weeks when I first switched to a plant based diet back in 2015. I hope this information has empowered you to tap into the amazing benefits that a plant based diet can give you.

If you do things right and are committed to getting slim, I guarantee that you can get as thin as a breadstick following this diet! If I can do it, so can you!

Do you want to learn how to kickstart your body transformation with natural plant foods? CLICK HERE to get my new eBook and discover everything you need to know to get started!

Do you want to know exactly which plant foods to eat to reach your weight loss goals? CLICK HERE to get a done-for-you meal plan!

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Thanks for your support!