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Low Fat Protein Sources For Vegan Weight Loss Diets - Losing Weight For Vegans

Updated on October 4, 2014

Losing weight can be a very tough job, and there's no doubt about it. Getting the pounds off – and keeping them off once they're initially gone – is something that's much easier said, dreamed, wished and fantasized about, than done.

But what about if you're a vegan? Does that make the task of getting your weight down harder, or easier than for the omnivorous masses? What constitutes a vegan weight loss diet? You've probably already browsed through the odd vegan weight loss blog. What are the conclusions?

I think it's fair to say that the main difference between the vegan diet and other diets is the choice of protein sources – after all, we all eat pretty much the same carbohydrates and fruit and vegetables, and fat and oil are calorie-dense fats and oils no matter how you slice it or which aisle in the supermarket you choose it from. So, as an overweight vegan, what's your best option when it comes to adding protein sources to your diet?

Vegan Diet

Public domain.
Public domain. | Source

Of course the first food that comes to mind when the words 'vegan' and 'protein' come up is tofu, plus the other sources of soya protein such as soya milk, tempeh, TVP protein etc. Fat and calorie content in this range of protein sources can vary widely, with some specifically low-fat options being available e.g. for soya milk and TVP dried soya mince. Take care, and take note of exactly what you're buying!

Of course there are plenty of sources of vegan protein that aren't low fat at all – so just beware! Houmous, for example, while being a delicious and nutritious vegan bean and tahini paste spread, isn't necessarily a boon to those aiming to consume a nice slimming low-fat diet. Nuts and seeds are another tricky area: fantastic for healthy monounsaturated fat and protein, rather less so for those aiming to reduce their fat consumption. (But remember, some fats are healthy and good for the body – even if you're trying to eat the low-fat way, and nuts and seeds are just packed with them!

Of course, there's one reliable complete protein option that's a good old vegan stand-by, and that's a bean and rice combo. Yes, pulses and grains combined are an excellent source of all the essential amino acids. They are also (depending on your cooking methods and ingredients for the dish you're making) a great low-fat combination, as well as being remarkably cheap. Refried beans and corn tortillas, rice and beans, whole-wheat bread and houmous – there are all sorts of great combinations you can come up with.

Just because a food isn't classed as high-protein, doesn't mean it doesn't contain any protein, of course. Grains, vegetables, even fruits, all contain some level of amino acids useful to the body and contribute to total protein consumption. If you have any concerns about your diet, including the fat and protein content, don't forget to consult your physician. There are a lot of delicious vegan protein-packed options out there for your culinary pleasure – so get out and find out about them!


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