How Much Weight Will I Lose If I Go Vegetarian or Vegan?

Drew lost 20 pounds and lowered his cholesterol by 51 points on a low-fat vegan diet.

How Much Weight Will I Lose If I Go Vegetarian or Vegan?

Wondering how much weight you can expect to lose if you switch to a vegetarian or vegan diet? A new study reveals just how much weight most people can expect to lose when switching to a vegetarian or vegan diet. There's obviously lots of factors involved but read on to find out what other people have experienced. 

We all know that diet and exercise is the best way to lose weight, but even though it's a simple prescription, it's easier said than done!

Keeping in mind that just because something is vegetarian (or even vegan), doesn't necessarily mean it's healthy. Sugar, oil and high-fructose corn syrup are free of animal products, but they won't help you lose weight. Stick to healthy, whole foods, such as vegetables, fruits, beans and whole grains when trying to lose weight on a vegetarian or vegan diet

See also: What Is a Vegan? What Do Vegans Eat?

If you're looking to lose weight on a vegetarian diet, here's the good news: According to a recent scientific review of twelve clinical trial studies involving a total of more than one-thousand people of all ages, the average person can expect to lose 4.4 pounds when switching to a vegetarian diet. 

Even better news? People switching to a whole food, plant-based vegan diet lost an average of nearly ten pounds - 9.9 pounds, to be exact. 

Let that sink in for a moment. Just by going vegan and eliminating milk, meat, dairy and eggs from their diet, the average person will lose nearly ten pounds.

What? Really? I Don't Believe You!

You don't have to believe me, you can review the scientific evidence for yourself and see if you agree with the results. Here's a link to the full study: Vegetarian Diets and Weight Reduction: A Meta-Analysis of Randomized Controlled Trials

Of course, the weight loss numbers cited above - 4.4 pounds for new vegetarians and 9.9 pounds for new vegans - are an average, which means some people will lose more, and some people will lose less.

In general, when it comes to weight loss, if you have more to lose, you'll probably lose more quickly, and if you have just a few extra pounds, they'll likely come off a little more slowly. 

See also: How to Go Vegetarian

Show Me More Evidence!

Need more evidence that a vegetarian or vegan diet will lead to weight loss? If the scientific evidence of more than 1000 people cited above isn't enough for you, perhaps the anecdotal evidence of a group of manly Texas men will convince you?

Consider the group of Texas firefighters who followed the Engine 2 Diet. Every single one of them lost weight on the low-fat plant-based and vegan Engine 2 Diet in just 28 days. And, not only that, every single one of them also lowered their cholesterol safely, quickly and without medicine. Yes, all this in just 28 days, and documented in author Rip Esselstyn's book, The Engine 2 Diet.

Check out the before and after weight loss photos from the firefighters who lost weight during just 28 days on the low-fat vegan Engine 2 Diet: Engine 2 Diet Weight Loss Photos

Great! I Believe You! Now Let's Do It!

Are you committed and ready to begin losing weight on a healthy vegetarian or vegan diet? The Slow Carb Diet and the Engine 2 Diet may be helpful for you to explore, or, you may prefer counting calories with a tool such as CalorieCount.

Here are a few more resources that can help you get started losing weight on a vegetarian or vegan diet: