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Newbie to a plant- based diet and losing too much weight :(?

Posted on December 16 2019

Newbie to a plant- based diet and losing too much weight :(? | Roshni Sanghvi

Time to Read: 3 Minutes 30 Seconds

This is the second most popular weight related question I get after the “how to lose belly fat”. For someone who is new to a plant- based/ vegan diet, if you do not look after your nutritional intake carefully, you will lose a lot of weight in a short span. This does not necessarily mean you are losing muscle mass, nor is it necessarily unhealthy weight loss (though some cases it might be).

Our bodies are fighting with us constantly to get back to an optimal weight range. The food we eat (or in many cases don’t eat) may interfere with our weight loss/ gain. Consuming more toxin’s into the body such as processed foods, factory- farmed meat/ dairy etc leads to a toxic environment in the body. Thus your body tries to stop all other activities and heal itself by trying to throw these toxin’s out. Side effects of the same could be anywhere from weight gain to lifestyle diseases such as diabetes.

The less toxin’s we put into the body, the quicker the body can heal and focus on other aspects such as digestion. So if you go from a high meat/ dairy diet to a plant- based diet over night and lose weight suddenly, consider it as a way for the body to get back to its optimal weight range and health. If however you feel you are under weight and feel week, lack of energy, depressed, stressed etc. read on.

You could experience drastic weight loss for numerous reasons. Lets talk a little bit of science:

1 gram of carb= 4 calories

1 gram of proteins= 4 calories

1 gram of fat= 9 calories

Approx 3600 calories= 1 pound of body weight.

Animal based food (meat AND dairy) are both very high is saturated fat but low in carbs.


100 grams beef= 15 grams fat

100 grams beans= 1 gram fat

So naturally if you are consuming high- fat, you are consuming high calorie. Think of weight gain/ loss as literally calorie- in vs calorie- out. If you eat more than you burn per day, you gain weight. If your per day caloric requirement is 2000 calories, you could be getting these easily from a high meat/ dairy diet because of all the fats. Though, this is not the healthiest way to get calories and could lead to cholesterol/ heart diseases. But it will help in weight gain.

Plant- based foods are high in fibre instead.

Again eg:

100 grams beef= 0 fibre.

100 grams beans= 16 grams fibre.

Fibre fills you up very fast. Think about eating a bag of chicken nuggets (no fibre) vs the same amount (in weight) of veggies (high fibre). Think about all the time it will take for you to chew the veggies. Plant- based food will fill you up very fast and you will not want to eat too much of it. 

So you involuntarily end up eating less food and feel fuller, faster.

Now we know why we lose weight with the sudden switch, lets see how we fix it.

Easy- eat calorically dense food! Think dates, apricots, nuts, seeds, nut based butter, plant- based dairy alternative that are not processed like home- made soy- curds etc.

Also think quality over quantity. Do not take the ‘eat- more’ approach. It will not work on days you are busy, have no time to cook and are travelling. Think about eating moderate but calorically packed food. For instance,


A bowl of white rice= 200 calories (but too much to eat)

3 dates= also approx 200 calories (but quick and easy to eat).

Check this video I made on Youtube to help you with some calorically dense recipes. 

But hope this post got you thinking! 

Do reach out to me by filling the form below for customised Muscle Gain Program as per your body type.



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