When looking to lose weight, most people sign up for the gym and physical activity. However, it is crucial to understand that most magic happens in the kitchen. You must be intentional about what you put in your body, especially the first meal of the day; breakfast. Let’s look at the 8 Best Vegan Breakfast Foods for Weight Loss.

See also Vegan Breakfast Burrito and Oatmeal Breakfast Bars (Vegan).

Whether you are turning to a vegan diet or are already a vegan and want to shed some pounds, this article discusses some of the best vegan breakfast foods to help you lose weight effectively. 

I shall also give you additional tips to help you on your vegan weight loss journey. Read on!

vegan granola bar for vegan breakfast

Obesity and Overweight: The Global Burden

According to statistics, two out of three American adults are overweight or obese (69%), while one out of three is obese (39%)

The rate at which people gain weight has nearly tripled since 2016, following the sedentary lifestyle most people lead today. 

Another reason is the increased consumption of energy-dense foods, often high in fat and sugars. 

As such, you have taken a bold step and responsibility for your health and weight.

What is a Vegan Diet?

A vegan diet is a type of diet that excludes all animal products, including meat, eggs, poultry, dairy, and dairy products. 

The diet focuses on getting all nutrients from plants, such as vegetables, nuts, fruits, healthy fats, and whole grains. 

When choosing the best vegan foods for weight loss, vegans should avoid processed plant-based foods, which can also contribute to weight loss.

Why Vegan foods are the Best for Weight Loss

It’s rich in fiber

Fiber is a type of carbohydrate that the digestive enzyme cannot completely break down. It thus moves through the gut undigested. Fiber comes in two forms (soluble and insoluble) and they both act differently when it comes to weight loss.

Insoluble fiber helps bulk the stool and promote regularity or bowel emptying. It’s less likely associated with weight loss.

On the other hand, soluble fiber dissolves in water and other digestive content to form a gel-like substance that slows digestion and gastric emptying. This will, as a result, keep you full longer, thus preventing unnecessary snacking that may cause weight gain.

Fiber is also believed to suppress appetite. And the less your appetite, the few calories you’ll take. This puts your body in a calorie-deficit state, causing you to burn stored calories for energy than rely on external sources.

According to experts, the weight loss effect of fiber may be more beneficial for belly fat. Belly fat is the kind of fat that accumulates around the midsection or belly. It’s the most dangerous as it tends to surround your internal organs, making it difficult to function normally.

This can lead to the development of various chronic conditions like heart disease, diabetes, and liver issues.

According to research, aiming for at least 30 grams of fiber per day can help promote weight loss. And while both types of fiber have some benefits, soluble fiber is more beneficial for weight loss. The best thing is most plants have both.

Nonetheless, the best sources of soluble fiber include oats, flax, chia, avocado, and legumes like lentils and beans.

They are low in calories

Natural, minimally processed plant foods are low in calories, which is what you want because the more calories you consume, the more weight you’ll gain. And whole plant foods are not only low in calories, but they also slow your food intake in general, decreasing the number of calories consumed.

Plant foods can regulate blood glucose

Plant foods are very rich in fiber which helps regulate blood sugar levels. The fiber allows for a slow release of glucose into the bloodstream, which maintains your energy levels steady until your next meat.

Without fiber, such as in processed carbohydrates, your blood sugar levels will surge, triggering a release of insulin. Besides moving glucose into the cells, insulin stores blood glucose as fat. So too much processed foods can result in weight gain. So, it’s always wise to switch your processed foods for whole unprocessed vegan foods.

Vegan foods are high in nutrients

Vegan foods are rich in various nutrients that can support weight loss, including protein, potassium, iron, omega-3 fatty acids, and zinc.

How do these nutrients enhance your weight loss journey? For one, protein reduces appetite and makes you eat a few calories. Potassium promotes metabolism, helping you burn fat. Iron is essential for transporting oxygen into the cells. It helps the body create energy from food, and low levels can cause weight gain.

Plant foods can promote good gut health

The fiber in plant-based foods is good for nourishing gut bacteria, which play different roles, including regulating metabolism, glucose levels, brain function, and overall immunity.

Vegan Breakfast Foods for Weight Loss

1. Oats with Almond Milk

 vegan banana oatmeal overlay in a beige bowl

This is an easy, quick-fix breakfast. Oats are fiber-rich and will keep you full throughout the day or during exercise. Add your preferred fruits and chia seeds to make your breakfast more exciting and nutritious.

Oats with Almond Milk is an awesome choice from the 8 Best Vegan Breakfast Foods for Weight Loss.

2. Vegan Smoothies

Moringa smoothie in a mason jar

You can try a vegan smoothie when looking for a different twist to your vegetables, fruits, and nuts. They are a perfect way to get a nutrient-rich breakfast without cooking anything. To reap the full benefits, fill your smoothie with fruits, vegetables, and plant-based protein powder. Besides being a delicious and healthy breakfast, it will keep your energy levels high.

Vegan Smoothies are awesome choices from the 8 Best Vegan Breakfast Foods for Weight Loss.

3. Vegan Pancakes with Flaxseeds

Vegan oatmeal pancakes

The trick in preparing healthy vegan pancakes is ensuring that your flour is whole-grain and gluten-free. You can get a vegan pancake or waffle if you do not have the time to make the vegan pancake batter. To add some flavor and texture to the pancakes, add some whole flaxseeds, pure maple syrup, or nut butter. It all depends on your preferences.

4. Vegan Chickpea Burrito

This is a perfect option when looking for a hearty and filling breakfast. Get your whole gluten-free tortilla and fill it with tofu scramble, chickpeas, and your favorite veggies. Chickpeas have high-quality plant protein and fibers to keep you satisfied for the whole day. If you are looking for complex carbs, add some brown rice or quinoa.

Vegan Chickpea Burrito is an awesome choice from the 8 Best Vegan Breakfast Foods for Weight Loss.

5.  Strawberry Chia Pudding

Strawberry chia pudding in glass bowls

Strawberries have excellent fat-burning properties due to their high levels of Vitamin C. On the other hand, chia seeds are a great source of protein and fiber and contain a high amount of antioxidants. Mixing the two in a pudding ensures that you are fuller for longer. To make your breakfast even better, add some plant-based milk instead of plain water.

6. Oatmeal Pumpkin Bars

If you are fond of oatmeal and pumpkin, you will love the bars from these two components. They are the perfect on-the-go breakfast that you can bring to work or on a trip. The crust is from pecans and oats and serves a daily dose of healthy fats. To enhance the taste, sweeten them with pure maple syrup and your preferred berries.

7. Smoky Avocado Toast

Most people toss carbs off their menu at the mention of weight loss. While carbs have a bad reputation for weight loss, you must know that not all carbohydrates are the same. During this time, you need to embrace complex carbs as they replenish your body with the required energy boost and are rich in dietary fibers. This is precisely what this smoky avocado toast does. It should be made from multigrain toast and avocado, so your body gets healthy fats, fibers, and energy. This breakfast is especially suitable if you are set for an intense workout.

8. Quinoa in Almond Milk

Quinoa breakfast bowl

While oatmeal is an excellent vegan breakfast option, you might get bored with it. Should this happen, you can switch up your breakfast with some quinoa and almond milk. Prepare it just like you do oats and almond milk. The only difference is that you will use quinoa in place of oats. Add pumpkin seeds and wild berries to give your breakfast a better flavor and nutrition.

The Health Benefits of Taking Vegan Foods

Besides weight loss, there are many benefits associated with eating vegan foods. For some people, it decreases their impact on the environment, while for others, it is purely health-related. Whatever the reason is, your body hugely benefits from vegan foods. Here are some health benefits you get from taking vegan foods.

  • More dietary fiber
  • Decreased intake of calories
  • Enhanced gut health
  • Reduced risk of obesity
  • Faster and more sustainable weight loss management
  • Increased antioxidants in the body
  • Optimal heart function
  • Reduced risk of type 2 diabetes
  • Enhanced insulin response

Quick Tips for Losing Weight on a Vegan Diet

These six tips will help you get a footing on your vegan weight loss journey and make it more bearable. You got this!

Mind Oils and Seasonings

While I personally dont enjoy bland foods, you must be keen on the oils and seasonings. This is because a low-calorie vegetable meal can become high-fat when cooked in oils. If you must use oils, use healthy zero-cholesterol oils such as olive oil.

Go for Healthy-Fat Vegan Foods

Some fruits, such as avocados, contain high healthy fats and will keep you feeling fuller for longer. Besides curbing your hunger pangs, healthy fats also decrease the risk of contracting cardiovascular diseases. When choosing avocados, ensure you go for the organically grown ones to reap the full benefits.

Couple Your Diet with Regular Exercise

Physical activity has always been vital for excellent health. When trying to lose weight, you must couple your diet with an exercise regimen. Some of the simplest ones include walking several steps daily, taking breaks from your desk now and then, jogging, or cycling. You can also sign up for a gym membership. 

While at that, remember that just because a certain exercise worked for another is not a guarantee it will work for you.

So engage in various exercises you enjoy to better your chances of losing weight. This variation may be due to different factors, including current weight, weight goals, underlying conditions, and medication. To get a tailormade exercising and workout plan, talk to your physical therapist.

Avoid Processed Foods

Vegan or not, most processed foods usually have a high level of calories and sodium. They could also contain other ingredients that could contribute to weight gain. The same applies to vegan junk food. This is something you should avoid, especially when trying to lose weight. Instead of these options, go for fresh and whole vegan foods. If you must have treats, focus on natural, minimally processed ones like nuts, seeds, fruits, or any other snack made from natural ingredients.

Eat Smaller Portions

Portion control is a crucial phenomenon when it comes to losing weight. Instead of eating a lot of food in one serving, you can spread the food into two or three portions and spread the feeding times throughout the day. Not only does this prevent overeating, but it also keeps you feeling fuller for longer. You end up eating fewer calories.

Be Patient with Yourself

Losing weight is not an overnight affair. After all, you also didn’t gain the same weight in days or hours. As you begin, you must listen to your body and be intentional about your steps. Sometimes you will fall off the wagon but don’t worry; you can restart the following day. The trick to seeing results is being consistent and patient with oneself.

Other Vegan Breakfast Ideas:

  1. Vegan Apple Breakfast Cake
  2. Vegan Blueberry Bars
  3. Vegan Pumpkin Pancakes
  4. Vegan Carob Muffins

Final Thoughts

As seen above, there are many delicious vegan breakfast foods that can help you lose weight. Oatmeal and other whole grains are perfect options to consider. They are high in weight losing nutrients such as protein, fiber, potassium, and iron.

Foods such as fruits and vegetables can also be a great addition, especially for smoothies. In case you need some sweetener, there are also natural vegan sources like maple syrup.

Overall, avoid added sugar or processed foods, as these can raise glucose levels and hinder weight loss.

Additionally, remember to include physical exercise or activities. While food plays an important role, staying active is also paramount.

Also, as you embark on the vegan weight loss journey, you must know that the results can take time. Be patient with your body and be consistent in your diet and exercise regimen.

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