Plant-Based Diets for Weight Management

A plant-based diet focuses on foods that come primarily from plants. That includes fruits, vegetables, whole grains, legumes (beans, lentils, chickpeas), nuts, seeds, and oils.

Opting for more plants than anything else can be an overall healthy way to eat. And it may even support getting to — or staying at — a healthy weight.

Types of Plant-Based Diets

There are different ways to follow a plant-based diet. Some people include small amounts of meat, dairy, and/or eggs, while others avoid all animal products entirely.

Here are some common variations:

• Flexitarian diet: Eating mostly plants but having meat or fish occasionally.
• Vegetarian diet: Not eating meat, but eating dairy and/or eggs.
• Vegan diet: Not eating any animal products — no meat, dairy, eggs, or honey.
• Whole-foods plant-based (WFPB) diet: Eating only unprocessed or minimally processed plant foods and avoiding oils and highly refined products.

Do Plant-Based Diets Help with Weight Loss?

Yes, research shows that plant-based diets can be effective for weight management and even long-term weight loss:

• A study in the American College of Lifestyle Medicine found that people who follow a plant-based diet often have lower body weight and are more likely to lose weight and keep it off. This way of eating also helps people avoid processed foods that are high in sugar, salt, and fat. Instead, it encourages healthier choices that support weight loss and better overall health.

• A literature review published in Frontiers in Nutrition also concluded that people following plant-based diets tend to lose more weight. They also were more likely to improve their cardiovascular health, lower blood pressure, and improve glucose metabolism than non-vegetarians.

Why It Works

There are several reasons a plant-based diet supports healthy weight:

• Higher fiber: Plant foods are rich in fiber, which increases fullness and reduces appetite.
• Lower calorie density: Many plant-based foods are low in calories but high in volume — so you can eat more and still lose weight.
• Healthier food choices overall: A plant-based diet naturally limits highly processed foods and added fats, which are linked to weight gain.

5 Tips for Starting a Plant-Based Diet for Weight Management

Making the switch can be rewarding and manageable with the right approach.

1. Get Enough Protein

Aim for a variety of plant-based protein sources, such as:

• Legumes (beans, lentils, chickpeas)
• Soy products (tofu, tempeh, edamame)
• Quinoa, buckwheat
• Nuts and seeds (almonds, chia, hemp seeds)

A well-planned plant-based diet can meet all your protein needs — no animal products required.

2. Prioritize Whole Foods

Choose whole grains over refined ones, and include lots of vegetables, fruits, and legumes. Limit processed vegan snacks or desserts, which can be high in calories and low in nutrients.

3. Watch for Key Nutrients

If you're going fully vegetarian or vegan, be mindful of nutrients you may need to supplement or focus on:

• Vitamin B12: This vital nutrient isn't in any unfortified plant-based foods. It’s recommended that vegans take a B12 supplement.
• Iron: You can get iron from lentils, tofu, and spinach. Pair iron-rich foods with foods that have vitamin C to improve absorption.
• Calcium: Non-dairy sources of calcium include fortified plant milks, leafy greens, and tofu.
• Omega-3 fatty acids: If you’re not eating fish, you can get omega-3s from flaxseeds, chia seeds, walnuts, or algae-based supplements)
• Vitamin D: Vegetarians may have higher rates of vitamin D deficiency, according to research. You may need to supplement, especially in the winter months or if you spend your time mostly indoors.

If you think you might be deficient, talk to your healthcare provider. They can recommend a supplement for you.

4. Eat Balanced Meals

Every meal should include:

• A protein source
• A fiber-rich carbohydrate (like brown rice or sweet potato)
• Healthy fats (like avocado or olive oil)
• Plenty of vegetables

5. Track Your Progress

Use a food journal or an app to help you track what you eat and how it affects your hunger, energy, and weight. This can help ensure you’re getting enough variety and not unintentionally under- or overeating.

Plant-based diets aren’t just about cutting things out — they’re about filling your plate with foods that nourish your body. These should be foods that support your goals and help you feel your best. Whether you go fully plant-based or just start by adding more plants to your meals, every step counts.