The Best Vegan Foods for Fat Loss: Your Ultimate Guide

August 1, 2024

The Best Vegan Foods for Fat Loss: Your Ultimate Guide

Welcome to the ultimate guide to vegan fat loss! While we’ve titled this article “The Best Vegan Foods for Fat Loss,” a more fitting title might be “The Most Helpful Foods for Fat Loss.” Why? Because the key to fat loss isn’t about eating some magical food; it’s about understanding how to create a sustainable caloric deficit.

Here’s what you’ll learn in this guide:

• What a caloric deficit is and why it matters

• The best vegan foods to support fat loss

• How to track your macros (protein, carbs, fats) effectively

What’s the Deal with a Caloric Deficit?

To shed those extra pounds, you need to burn more calories than you consume. Sounds simple, right? But it’s not just about eating less; it’s about eating smart. The best way to transform your body is by choosing foods that keep you full, provide the nutrients you need, and fit into your calorie goals.

Achieving a Caloric Deficit as a Vegan

Here’s a fun fact: diets that involve extreme restrictions are often less effective. Telling yourself you can never have pizza or vegan donuts makes them even more tempting! The real trick is understanding that fat loss doesn’t mean you have to give up all your favorite foods.

The Fundamental Law of Fat Loss is simple: You need to burn more energy than you consume. This means maintaining a caloric deficit over time. But while calories are crucial, you also need to hit your macro targets: proteins, fats, and carbs.

To keep your health in check and avoid feeling deprived, aim for a balance. About 80% of your calories should come from nutritious, whole plant foods you enjoy. This approach is known as flexible dieting, and it lets you enjoy a variety of foods while reaching your goals.

Best Vegan Foods for Fat Loss

Now, let’s dive into the best vegan foods to help you reach your fat loss goals. We’ll explore high-protein, high-carb, and high-fat options that are not only nutritious but also help keep you full.

The Best Vegan Protein Sources

Protein is crucial for weight loss because it helps preserve lean muscle mass while losing fat. High-protein diets can increase satiety, making you feel fuller for longer and reducing overall calorie intake.

Additionally, protein has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories during digestion. This combination of increased fullness, muscle preservation, and higher calorie burn supports effective and sustainable weight loss.

Here are the top 5 vegan protein sources:

• Lentils: Packed with protein and fiber, great for soups and stews.

• Tempeh: Fermented soy product that’s high in protein and adds a savory flavor.

• Tofu: Versatile and can be used in a variety of dishes.

• Seitan: High in protein, perfect for a meat-like texture.

• Textured Vegetable Protein (TVP): A protein-rich, dried soy product.

Note: While nuts and quinoa have some protein, they are better as complementary sources rather than primary ones. For a protein boost, consider adding a high-quality protein powder to your diet.

Graphic 1: Macronutrient Profile of Top Plant-Based Protein Sources.

The Best Vegan Carb Sources

Carbohydrates play a vital role in weight management by providing the body with a primary source of energy. Choosing complex carbohydrates, such as whole grains, fruits, and vegetables, can aid in weight loss because they are rich in fiber, which helps increase satiety and stabilize blood sugar levels.

This can reduce overall calorie intake and prevent overeating. Additionally, the steady release of energy from complex carbs helps maintain muscle function and supports physical activity, which is needed for effective weight loss and overall health.

Here are the top 5 vegan carb sources:

• Quinoa: High in protein and fiber, great for salads and bowls.

• Sweet Potatoes: Rich in vitamins and fiber.

• Brown Rice: A filling, nutrient-dense choice.

• Oats: Perfect for breakfast or snacks.

• Buckwheat: A good source of protein and essential nutrients.

Pro Tip: Focus on whole, less-processed carbs like these for longer-lasting energy and satisfaction.

Graphic 2: Macronutrient Profile of Plant-Based Carbohydrate Sources.

The Best Vegetables for Vegan Fat Loss

Vegetables are essential for weight loss due to their high fiber and low calorie content. They provide a sense of fullness and help control appetite, making it easier to maintain a calorie deficit. Rich in vitamins, minerals, and antioxidants, vegetables also support overall health and metabolic function.

Additionally, the low energy density of vegetables means you can consume larger portions without consuming excessive calories, making them a key component of a balanced, weight-loss-friendly diet.

Here are the top 5 vegetables:

• Kale: Nutrient-dense and versatile.

• Spinach: High in vitamins and minerals.

• Broccoli: Packed with fiber and antioxidants.

• Asparagus: Great for digestion.

• Brussels Sprouts: High in fiber and vitamins.

Pro Tip: You can enjoy large portions of these veggies without overdoing your calorie intake.

Graphic 3: Macronutrient Profile of the Top 5 Vegetable Sources.

The Best Fruits for Vegan Fat Loss

Fruits are important for weight loss because they are nutrient-dense and low in calories. They provide essential vitamins, minerals, and antioxidants while offering natural sweetness that can satisfy cravings for sugary foods. High in fiber, fruits help increase satiety and regulate appetite, which can aid in reducing overall calorie intake.

Additionally, the natural sugars in fruits are accompanied by water and fiber, which slow down digestion and contribute to a steady release of energy, supporting sustainable weight management.

Here are the top 5 fruits:

• Berries: Low in calories and high in antioxidants.

• Grapefruit: Helps with fat metabolism.

• Kiwi: Packed with vitamins and fiber.

• Apples: Great for snacking and adding to meals.

• Honeydew and Watermelon: Hydrating and low in calories.

Pro Tip: Balance fruit intake with your overall calorie goals to avoid exceeding your limits.

Graphic 4: Macronutrient Profile of the Top 5 Fruit Sources.

How to Track Your Macros as a Vegan

Tracking your macros can be a game-changer for fat loss. Here’s how to get started:

1. Use a Nutrition Calculator: Our FREE Vegan Nutrition Calculator helps you figure out your daily protein, carb, and fat needs. You will need to sign into Facebook Messenger to access our calculator.

2. Create a Meal Plan: Plan your meals around high-protein foods and adjust with veggies and carbs to hit your macro targets.

3. Track Your Intake: Use apps like Cronometer to keep an eye on your daily intake and make adjustments as needed.

Pro Tip: Planning and tracking help remove guesswork and keep you on track.

Your Next Steps for Vegan Fat Loss

Ready to take the next step and get personalized support on your fat loss journey? If you're tired of going it alone and want to lose 5 to 20 pounds over the next 90 days, we would love to help you!

Join the Vegan Superhero Academy! We’ve successfully coached over 2,250 vegans like you who are ready to transform their health and achieve their goals. Our 1-1 coaching program offers customized plans, 24/7 support, and a like-minded community to help you every step of the way.

Click here to learn more and join our community!

Our academy members at the 2023 Vegan Superhero Retreat.

Summary 

The key to fat loss is maintaining a caloric deficit while meeting your macro targets. Focus on high-volume, low-calorie foods like protein-rich sources, whole carbs, and nutrient-dense veggies and fruits. Tracking your macros meticulously ensures you stay on course.

If you’d like to hear us talk through this topic, check out our podcast episode “The Best Vegan Foods for Fat Loss” on Apple Podcasts, Spotify, or Stitcher!

Have a question? Send us a message in Facebook Messenger!

Should Vegan Athletes Supplement With Creatine?

Guest Post by Alina Petre, MSc, RD

When you think of creatine, you may think of a supplement meant to help you gain muscle and strength.

You may have even heard that vegans can especially benefit from taking it.

But what is creatine? Does it actually do what it claims to do? And above all, is it a supplement that’s safe or worth taking?

The following article will give you the low-down on creatine and help you figure out whether you should give it a try for yourself.

Creatine is a compound that’s naturally present in your body. A small percentage is stored in your brain, kidneys, and liver, but the largest amounts are stored in your muscles (1).

The amount of muscle creatine can vary from person to person and depends on various factors, including diet. The type of food that contains most creatine is meat, which shouldn’t come as a surprise since other animals also store creatine in their muscles.

This may be one reason why vegetarians, including vegans, tend to have lower levels of creatine than meat eaters (2, 3, 4).

That said, eating animals is not the only way to boost creatine levels — and definitely not a necessity. Our bodies can also produce creatine internally from the amino acids glycine and arginine, which many plant foods contain.

Creatine supplements containing zero animal derivatives are another way to boost creatine levels. Plus, supplements are a way more effective way to increase muscle creatine levels compared to eating meat.

That’s because a person would have to eat 2.8 pounds (1.3 kg) of raw meat each day (or twice that amount if cooked) to get the same amount of creatine found in 5 grams of supplement (5).

Other factors which can influence the amount of creatine stored in your muscles include the total amount of muscle mass you have, the type of training you do, and your hormone levels.

Summary: Creatine is a compound naturally found in the body and mainly stored in muscle. Vegetarians and vegans tend to have lower creatine levels than meat-eaters and supplements are the best way to increase levels.

How Does Creatine Work?

Creatine works by providing your muscle with a quick source of energy.

It does so by boosting production of adenosine triphosphate (ATP), a molecule that stores the energy that your cells need to function. The higher the amount of creatine present in your muscles, the quicker ATP can be produced and used by your muscles to contract (6).

Simply put, higher creatine levels in the muscles help your muscles recover more quickly between sets. This lower fatigue generally means that you can fit in more sets or reps during the same training session, both of which can equate to greater results (1, 7).

This is especially useful during repeated short burst of intense exercise, which require quick replenishing of your muscles’ energy stores. For instance, during weightlifting, sprinting, soccer, rugby or hockey.

In addition, creatine also acts in key cellular processes which can help increase muscle mass, strength, and recovery (8). 

For instance, creatine supplementation may help reduce protein breakdown and increase anabolic hormone levels in your body, both of which can promote muscle strength and growth (9, 10).

Creatine supplementation also appears to boost muscle repair and muscle water retention, both of which may also lead to improved muscle recovery and growth (11, 12).

To find out more about how to boost your post-workout recovery, click here.

Summary: Creatine works by providing the muscle with a quick source of energy. Higher muscle stores are can help increase muscle mass and strength. It can also help improve exercise performance, especially during short bursts of high-intensity exercise.

Effects on Muscle Mass

Creatine is one of the most effective and well-researched supplements when it comes to growing muscle (13, 14).

Taking creatine for as little as a week can already produce significant effects. It’s important to note that most of the early rise in muscle mass generally comes from water retention in the muscle. However, over a longer period of time, muscle fiber growth also increases (11).

Several studies support this notion. For instance, in one study, participants given creatine increased their muscle mass by an additional 4.4 lbs (2 kg) following a 6-week training program than those given a placebo (15).

In another, older individuals given creatine in combination with a muscle training program experienced significantly greater gains in muscle mass than a placebo by the end of the 14-week study period (16).

In weightlifters, creatine intake during a 12-week training program increased muscle fiber growth 2 to 3 times more than training alone. The weightlifters taking creatine also gained 5 more pounds (2.3 kg) of muscle than those given the placebo (17).

Not many studies have been done on the effects of creatine on vegetarians and vegans. However, I did find one in which around half of the participants were vegetarian, of which 3 vegans.

The individuals in this study were given either a creatine supplement or a placebo and put through an intense 8-week weight training routine focused mainly on the upper body.

All participants which received creatine gained more muscles than those given the placebo, regardless of their diet. However, the vegetarians gained the most muscle — around one additional pound (around 0.5 kg) than the non-vegetarians (4).

Summary: When combined with weight training, creatine can help individuals gain more muscle mass. This effect may be especially strong in vegetarians and vegans.

Effects on Strength and Exercise Performance

Creatine can also help improve strength and exercise performance, especially during short bouts of high-intensity exercise.

According to a review of 22 studies, training with creatine may result in 8% more strength, a 14% better weight lifting performance and a 43% higher bench press one rep max compared to training alone (18).

What’s more, the effect of creatine on high-intensity exercise performance has been investigated in more than 300 studies.

Around 70% of them report significant improvements while 30% found either no effects or effects too small to be significant. None found negative effects. Of those which found a positive effect, improvements ranged from 5% to 15% (19).

Similar improvements have also been found for strength and power exercises. However, creatine offers generally fewer benefits for low-intensity or endurance-type exercise (7, 20, 21, 22, 23).

Again, few studies exist on creatine intake in vegetarians. However, those which do exist tend to find similar results to those above (2, 4).

Summary: Creatine, when taken in combination with training, may also help increase strength and high-intensity exercise performance. However, it has limited effects on low-intensity or endurance-type exercise.

Other Beneficial Effects of Creatine

In addition to its beneficial effects on exercise listed above, creatine may also have a wide range of positive health effects. The most researched include:

• May help reduce symptoms of Parkison’s disease (24, 25).

• May lower blood sugar levels and prevent diabetes (26, 27, 28).

• May improve brain function and memory, although not all studies agree (29, 30, 31, 32). 

• May reduce fatigue during sleep deprivation (33).

Summary: In addition to having positive effects on exercise, creatine may also provide the additional health benefits listed above.

Type and Dosage

Several forms of creatine can be found on the market. The most common, and best researched, is creatine monohydrate.

You may come across claims that other forms of creatine are superior to creatine monohydrate. However, no studies actually support this notion (34).

The amount you need for most effects depends on the type of loading protocol you choose.

• Quick loading protocol: 0.1 gram of creatine monohydrate per pound (0.3 g/kg) per day — or around 5 grams taken four times per day — for 5-7 days, followed by 3 - 5 grams per day thereafter.

• Longer loading protocol: 5 grams of creatine monohydrate per day taken for 21-30 days followed by 3 - 5 grams per day thereafter.

By the end of either loading protocol, you’ll end up with around the same amount of creatine in your muscles. However, as the name implies, the quick loading protocol achieves this in 5 - 7 days rather than 3-4 weeks.

To maximize creatine absorption, try mixing your supplement with a source of carbs, for instance, juice. Absorption is also slightly improved after a workout when insulin levels tend to be higher (35).

Summary: Creatine monohydrate is the best-researched form of supplementation. Dosages depend on whether you choose to follow a quick-loading or longer loading protocol. By the end of either loading period, your muscles will contain similar total amounts of creatine.

Creatine Safety

In terms of safety, it’s worth mentioning that creatine is considered one of the safest supplements on the market. It’s also one of the most well-researched.

For instance, one study investigated 52 blood markers following creatine supplementation for close to two years. Researchers found no adverse effects (36).

Despite fears that creatine may harm the liver and kidneys, no scientific proof of negative effects could be found in healthy adults sticking to the recommended creatine doses (36, 37, 38).

That said, if you already suffer from liver or kidney issues, you might want to check with your healthcare practitioner before taking this supplement.

Moreover, despite many anecdotal claims of the contrary, creatine supplementation appears to have a positive influence on muscle cramps and dehydration (39).

In fact, some studies even show that creatine may reduce the risk of dehydration and muscle cramps during exercise in hot conditions (40, 41). 

Several medium-term studies have also been performed and continuous creatine intake for up to four years shows no negative effects (36, 37).

That said, few studies have investigated safety effects passed four years. Thus, long-term safety cannot be guaranteed since long-term effects are not currently known. Longer-term studies are needed.

Summary: Creatine use is generally considered as safe in healthy adults following the recommended dosages. Continuous intakes for up to 4 years appear to have little negative effects. However, studies looking at longer-term effects are still needed.

The Bottom Line

Creatine is a safe and interesting supplement with various exercise and health benefits.

Creatine levels appear generally lower in vegans and vegetarians. Thus, active vegetarians and vegans seeking to grow muscle or increase strength and exercise performance may particularly benefit from giving it a try.

And if you’d like to check out some sport-dietitian vetted plant-based nutrition tips for active individuals, make sure to check out my little corner of the web at morethanjustveggies.com.

The Top 5 Vegan Nutrition Mistakes

Veganism is a lifestyle, not a diet.

But, whether you went vegan for your health, the animals, the planet, or a combination of all three, what you eat plays a major role in how you look and feel.

If you’re new to the plant-based lifestyle (or even if you’ve been vegan for a while), it can be challenging to navigate a new set of nutritional principles and easy to develop habits that are detrimental to your long-term health and fitness goals.

I want to help you avoid that. 

In this article, you’ll learn how to avoid five of the most common nutrition mistakes that prevent vegans from accomplishing their health and fitness goals.

Here’s a quick breakdown of those mistakes:

1. Assuming all vegan products are automatically healthy

2. Consuming too few (or too many) calories

3. Believing that "clean eating" will build your dream body

4. Not eating enough protein

5. Overlooking supplementation

MISTAKE 1: ASSUMING THAT VEGAN PRODUCTS ARE AUTOMATICALLY HEALTHY

There is plenty of scientific evidence that proves vegan diets are healthier than non-vegan diets on average.

For example, the EPIC-Oxford study, which has studied 65,000 men and women over the last 30 years to determine the long-term effects of diet on human health, has shown that a vegan diet is associated with around a 50% reduction in risk of high blood pressure, significantly lower levels of blood cholesterol, a 25–30% reduction in ischaemic heart disease, 19% reduction in cancer risk, and a 30–40% reduction in risk of type 2 diabetes.

But just because vegan diets are healthier on average doesn’t mean that all vegan foods are automatically health-promoting. 

After all, Oreos are vegan!

Generally speaking, however, the more calories you consume from whole plant foods instead of heavily processed vegan products, the more nutrients you will consume and the healthier your diet will be.

My general recommendation is that you consume at least 80% of your daily calorie intake from whole plant foods. This can include everything from raw fruit and leafy greens to cooked rice, legume-based soups, curries, oatmeal, sushi, and way more! 

It’s important to remember that the term “whole plant foods” does not mean that the food must be raw or cooked without added flavor. It simply means that you are consuming plants as close to their natural state as possible.

However, there is nothing inherently wrong with consuming processed vegan foods in moderation. 

After you have biased at least 80% of your daily calories toward whole plant foods, you are welcome to spend the remaining 20% of your daily calories on more heavily processed foods like vegan mock meats, dairy imitations, snacks, and sweet treats as you can see in the diagram below.

While processed vegan foods are less healthy than whole plant foods, they typically don’t contain most of the unhealthy compounds found in animal foods like cholesterol, trans fatty acids, heme iron, hormones, antibiotics, and more.

And while your body does need cholesterol to make certain hormones and build cells, you don’t need to consume dietary cholesterol from food because your body inherently produces all the cholesterol you need. 

In fact, many would argue that you’d be best not to consume dietary cholesterol, which is only found in animal products, given that dietary cholesterol has been linked to a wide range of cancers and Alzheimer’s disease.

Beyond cholesterol, trans fats are another category considered to be a serious risk factor to cancer, heart disease, and diabetes. Trans fats have also been associated with symptoms of depression, lower testosterone in men, and dementia. 

Artificial trans fats produced from vegetable oils were banned in the United States in 2015, which means the only major dietary source of trans fats today are those that occur naturally in animal products.

It is commonly thought that people who eat plant-based diets may be more prone to iron deficiency. But it turns out that they are no more likely to suffer from iron deficiency than people who eat animal products. In fact, there is even research to suggest that people who eat plant-based diets actually get more iron than those who eat animal products. 

However, there is a difference when it comes to the type of iron. The iron found in plants is non-heme iron, whereas the iron contained within the blood and muscle from animal flesh is known as heme iron.

Heme iron consumption has been associated with a 27% increase in the risk of coronary heart disease, a 16% increase in the risk of type 2 diabetes, and a 12% increase risk in cancer for every milligram of heme iron consumed per day. In fact, researchers can tell how much meat a cancer patient eats by analyzing a biopsy of their tumor. Heme iron consumption has also been associated with an increased risk of stroke.

Not only do processed vegan meat and dairy alternatives not contain cholesterol, trans fat, or heme iron, they also don’t contain any hormones or antibiotics.

While you should be mindful of how much saturated fat and sodium you are consuming through heavily processed vegan foods, the point here is that processed vegan foods, while considerably less healthy than a vegan diet centered around whole plant foods, are certainly an improvement over an equivalent diet of heavily processed non-vegan foods.

Lastly, it's important to note that vegan products are 100% better for the animals and the environment. 

That’s a win-win-win for your health, the animals, and our planet!

MISTAKE 2: CONSUMING TOO FEW (OR TOO MANY) CALORIES

Many people who try veganism and then revert back to eating animal products claim that they felt tired or had low energy. 

But is this a fair critique of an exclusively plant-based diet, or is it possible that other factors may have played a role in these complaints? 

At first glance, one might be tempted to divert this unwanted attention toward any potential flaws in the vegan diet and make the claim that sleep and stress play a pivotal role in your energy levels. And while it’s always a good idea to optimize your sleep habits and manage your stress levels, it’s unlikely that this select group of vegan drop-outs all experienced a coincidental decrease in sleep quality upon their adoption of a vegan diet. 

Assuming sleep quality and stress levels are unchanged, then the most likely reason some people have reported feeling lethargic or low-energy following the transition to a plant-based diet is because they simply weren’t consuming enough calories.  

Calories are your body’s main source of energy, which means, if you don’t consume enough calories on a daily basis, then you’re simply not going to have enough energy to live vibrantly and train with intensity. 

But, to be fair, this is an easy mistake to make. 

Generally speaking, the caloric density of plant foods is significantly lower than that of animal products, so you need to eat more volume to get the same number of calories. 

Or maybe you’ve made the mistakes of simply removing all of the animal products from your diet without replacing them with new foods like tofu, tempeh, beans, whole grains, a beautiful array of new vegetables, and a modest amount of nuts and seeds.

And if you are having trouble eating enough calories to meet your needs, don’t limit your intake of fruits and vegetables. Instead, focus on increasing your intake of wholesome higher-calorie foods like nuts and seeds, avocado, and dried fruits.

At the same time, there is a general misconception that going vegan is a good way to lose weight. Eating more plants generally does help people lose weight, but depending on what you eat, it is just as easy to gain weight eating plant foods as it is to gain weight eating animal products. 

If you are consuming more calories than you burn every day, even if you are eating lots of fruits and vegetables, then you will gain weight regardless of which foods you are consuming.

In other words, if a daily intake of 2,200 calories is what it takes to gain weight for a smaller female, it doesn’t matter if you reach that caloric target by eating peanut butter and banana sandwiches or eating steak and eggs. 

For that reason, I would recommend tracking what you eat for a few weeks to anyone making the transition to a vegan diet simply to make sure you are eating about as many calories as you burn every day. 

This is called eating at caloric maintenance, and it’s a good place to be as you give your body time to adjust to a new eating pattern. 

Then, if you’re feeling great and have plenty of energy a few weeks into your new vegan diet, you’ll know you can continue around caloric maintenance for sustained results. Or, you can either lower your calories to burn fat or raise your calories to start building lean muscle more optimally.

MISTAKE 3: BELIEVING THAT “CLEAN EATING” WILL BUILD YOUR DREAM BODY

Many vegans have fallen prey to this idea that you can simply “eat clean” to build your dream body by consuming all of your calories from healthy, nutritious foods. 

And, there is some degree of truth to this since healthy, nutritious foods support the development of a healthy, lean physique, but it’s not quite as simple as relying exclusively on the “purity” of your foods.

More specifically, there are two primary nutritional drivers that dictate every physique endeavor: calorie intake and protein intake.

If you burn 2,000 calories per day, but somehow manage to eat 3,000 calories of raw fruits and vegetables, you might have perfect blood work (which is wonderful) but you’re not going to be losing any fat.

Conversely, if you burn 2,000 calories per day and eat 1,600 calories of junk food, you will lose weight. And if you keep your protein intake high enough while consuming fewer calories than you need from vegan junk foods, you can lose almost exclusively body fat.

Weird, right? 

As counterintuitive as it may seem to many, it’s true. You can gain fat by eating “clean” and you can lose fat while eating mostly junk food. It all comes down to your overall caloric consumption. 

Also, don’t forget the importance of resistance training! Paired with proper protein intakes, resistance training is the primary driver of new muscle growth. 

But to put a nice bow on the topic of “clean eating,” I want to reiterate that I recommend people get at least 80% of their daily calories from nutritious, whole plant foods that they enjoy. 

The remaining 20% of your calories can come from more processed foods. For instance, if you love chocolate and vegan pizza, then include a bit of both of those foods in your diet. It will likely serve you well in terms of sustainability and enjoyability. 

Personally, I get about 90% of my daily calories from relatively unprocessed, nutritious plant foods, but I’m not afraid to eat a bit of my favorite processed foods from time to time. 

For those who may be new to this idea, this way of eating is known as flexible dieting.

MISTAKE 4: NOT EATING ENOUGH PROTEIN-RICH FOODS

According to U.S. and Canadian dietary reference intakes, the recommended daily allowance for protein is 0.36 grams per pound of body weight (0.8 grams per kilogram of body weight) for healthy adults. 

This amount is defined as “the average daily intake level that is sufficient to meet the nutrient requirement of nearly all [~98%] of healthy adults.” This means that as a bare minimum, a 180-pound person only needs 65 grams of plant protein per day. As long as you are eating a calorically sufficient diet, this recommendation is extremely easy to meet.

However, many decades of research and anecdotal evidence have proven that active people, particularly those who lift heavy weights regularly, need more protein than the average person.

Studies from the University of Western Ontario, the Exercise Metabolism Research Group, and McMaster University all agree that the ideal range to aim for is 0.7 to 0.9 grams of high-quality protein per pound of body weight (1.5 to 2.0 grams per kilogram of body weight) to maximize muscle growth.

That means that a 180-pound person who performs somewhere between three and six hours of formal exercise per week would benefit from a protein intake of approximately 144 grams per day. 

More practically speaking, this person could easily split that protein target into three whole meals of 36 grams of protein per serving and a post-workout protein shake to meet their needs. 

But what happens when you don’t consume enough protein on a daily basis? 

Simply put, you won’t be building muscle as effectively as you could.

So if you’re serious about your vegan muscle-building endeavor, you would be wise to consume protein within the recommendations featured in the graphic below.

The most common sources of vegan protein for people looking to add size to their frame are tofu, tempeh, seitan, TVP, legume-based pasta, protein powders, and certain whole grains like Ezekiel bread.

MISTAKE 5: OVERLOOKING SUPPLEMENTATION

Although a wholesome plant-based diet has been proven to be the healthiest diet in the world, most vegans would benefit from taking certain supplements. 

This, however, does not in any way make the vegan diet inferior to other dietary patterns, and it is well known that most omnivores would also benefit from supplementing with these nutrients of focus. 

Vitamin B12

Vitamin B12 is not made by plants or animals but rather by microbes that blanket the earth. 

All vegans should supplement with vitamin B12. 

Dr. Michael Greger, one of the world’s leading experts in nutrition, recommends consuming at least 2,000 mcg (µg) of cyanocobalamin once each week, ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach. 

You can also consume B12-fortified foods like nutritional yeast, but there is no defined upper intake level of B12, so many experts advise that you err on the higher side of consumption. 

But B12 supplementation recommendations vary depending on the demographic. Those over 65 years of age should take at least 1,000 mcg (µg) of cyanocobalamin every day. 

Children also have different needs. 

Bonus Tip: If you’re experiencing deficiency symptoms, the best test is a urine MMA (methylmalonic acid) test, not a serum B12 level test.

Omega-3 Fatty Acids

Another thing to pay attention to is your intake of omega-3 fatty acids. 

The three omega-3 fatty acids are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). All three are critical to human health.

DHA, in particular, is a primary structural fat in the human brain and eyes, representing about 97% of all omega-3 fats in the brain and 93% of all omega-3 fats in the retina. 

Vegans cannot easily obtain any direct sources of EPA or DHA without supplementation, but we can convert ALA from plant foods like flax seeds, chia seeds, and walnuts into EPA and DHA. However, these conversion rates are quite low and likely not enough for optimal health. 

In healthy young men, approximately 8% of ALA can be converted to EPA and 0-4% of ALA can be converted to DHA. In healthy young women, the conversion rates are slightly higher, which is thought to be the result of higher estrogen levels. Women can convert approximately 21% of ALA to EPA and 9% of ALA to DHA.

While this might be enough for survival, nutrition authorities recommend an additional 250 milligrams a day of pre-formed EPA and DHA. The word “pre-formed” simply means that it comes in the actual form of EPA and DHA, not the converted form from ALA. So, in addition to consuming ALA from whole plant foods, we should consume 250 milligrams of pre-formed EPA and DHA every day, which can be obtained from algae oil in supplement form. Thankfully, algae-based supplements don’t contain all of the toxic contaminants that fish oil supplements do, so there’s no need to worry about supplementing with omega-3 fatty acids when you get them in plant form. 

Vitamin D

If you don’t get adequate sun exposure, you should aim to consume 2,000 IU of vitamin D daily, ideally alongside your largest meal of the day. 

But, it is worth nothing that you can also get adequate amounts of vitamin D with sensible amounts of sun exposure. The only catch is that you should have your arms and legs exposed in a tee shirt and shorts. 

As a general guideline, aim for 15 to 30 minutes of midday sun (15 for those with lighter skin and 30 for those with darker skin). During the winter months, if it is too cold in your area of the world to wear a tee shirt and shorts, then it’s best to supplement with 2,000 IU of vitamin D daily.

Calcium

It’s advised to consume at least 600 mg of calcium daily via calcium-rich plant foods (preferably low-oxalate dark leafy green vegetables), which include all greens except spinach, chard, and beet greens.

Make no mistake, all of those aforementioned foods are very healthy, but my point here is that they are not good calcium sources due to their oxalate content.

Other Micronutrient Considerations

Iodine, iron, and selenium are three additional micronutrients that warrant particular focus in any well-designed diet. 

To make sure that you are getting enough iodine, I recommend incorporating seaweed as a snack or into Asian dishes like miso soup or vegan sushi. Or, if you don’t like seaweed and don’t use iodized salt, then you can take a 150 mcg daily iodine supplement. 

To make sure that you are getting enough iron, you should aim to combine foods rich in iron (such as tofu, edamame, soy nuts, and dark green vegetables) and vitamin C to increase absorption. Additionally, all menstruating women should get checked for iron deficiency anemia every few years since iron is lost through their monthly menstruation cycles. 

To make sure that you are getting enough selenium, I would recommend eating a daily Brazil nut. Or, as always, you can consider taking a supplement if you don’t consume enough dietary sources of selenium.

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Summary

• If you’re new to the vegan diet, don’t make the mistake of assuming that all vegan foods are healthy simply because they’re vegan. After all, Oreos, Fritos, and Sour Patch Kids are all vegan, but I doubt too many people are convinced those foods are the long-lost secret to health and longevity. 

• Another common mistake of vegan dieting is consuming too few calories. By nature, many whole plant foods are much less calorically dense than animal products like beef, pork, salmon, eggs, butter, and milk. So before you go shaking your fist at a plant-based diet due to unexpected lethargy and irritability, be sure to track your calories for a few days to make sure you’re consuming enough food to support your daily activity. 

• Don’t fall for the “clean eating” rumors. Although it will always be a wonderful idea to consume a large percentage of your daily calories from whole plant foods, “clean eating” in and of itself will not hand you fat loss or muscle-gain results. To be successful in any effort to lose fat or build muscle, you must strategically manipulate your overall caloric intake and your daily protein consumption. 

• And to that point, be sure you are eating enough protein. Although people who don’t resistance train need much less protein than those who do, there are a host of positive health benefits associated with a diet high in plant protein. And for those to pack on as much muscle as possible, be sure to keep your protein intake around 0.8 grams of protein per day per pound of body weight. 

• Lastly, don’t make the mistake of skipping supplementation where necessary. The most common nutrients of focus in the context of a plant-based diet tend to be vitamin B12, omega-3 fatty acids, vitamin D, calcium, iodine, iron, and selenium.

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