When I first became vegan, I stressed about protein.

I thought I would lose all my gains.

What ended up happening was the opposite.

I gained about 20 pounds of body fat.

I didn't realize that just eating 'plant-based' would solve my fitness.

While I initially went vegan for the animals after watching the film 'Okja' and learning from my wife was vegan for 5 years already, I went pretty fast down the rabbit hole for health & fitness.

Being a fitness practitioner, I was serious about keeping my results.

But 1.5 years later, I had gained unnecessary weight due to eating more like a junk food vegan.

Talk about a lack of awareness.

Most people think losing weight on a plant-based diet is easy.

“Just eat plants, and the fat melts off, right?”

That's what I thought too.

Many plant-based eaters actually struggle more than meat-eaters when it comes to getting lean.

Some feel constantly hungry because their meals aren’t filling.
Some gain weight from eating too many “healthy” plant foods.
Some lose muscle because they’re not eating enough protein.
But when done, right?

A plant-based diet can be the most effective and sustainable way to get lean, strong, and healthy—without starving yourself or spending hours at the gym.

So today, you'll learn 7 evidence-backed ways to lose fat on a plant-based diet (without losing muscle or energy).

Let’s dive in.

1. Stop guessing—track your protein intake

Most plant-based eaters undereat protein without realizing it.

And if you don’t eat enough protein?

• You lose muscle instead of fat.
• You feel hungrier throughout the day.
• You burn fewer calories (since muscle boosts metabolism).

The fix? Set a protein target and track it daily.

Here’s what works best:

• Eat 1.0-1.2 grams per pound of body weight (Example: If you weigh 150 lbs, aim for 150g protein daily).
• Use high-protein plant foods like lentils, tofu, seitan, tempeh, edamame, and plant-based protein powders.
• Prioritize protein at every meal—build meals around protein, not carbs.

This one shift will increase fat loss, keep muscle, and control hunger better than anything else.

📌 Science check: Research shows a high-protein diet increases fat loss and muscle retention during weight loss (Leidy et al., 2015).

2. Control your portions—even with "healthy" plant foods

Just because it’s plant-based doesn’t mean it won’t make you gain fat.

Nuts, seeds, avocados, dates, coconut, and hummus are packed with nutrients but are also high in calories.

The fix? Use portion control for high-calorie plant foods:

• Nuts & seeds: 1 small handful per day (not half a bag).
• Avocado: 1/4 to 1/2 per meal, not the whole thing.
• Hummus & nut butter: 1-2 tbsp max per serving.

A little goes a long way.

Focus on volume foods like veggies, greens, lentils, and beans to stay full without overloading calories.

📌 Science check: Studies show that calorie-dense foods increase total calorie intake without people realizing it, leading to weight gain (Rolls, 2000).

3. Eat more fiber—your secret weapon for fat loss

Fiber is the #1 reason why plant-based diets help with fat loss.

It keeps you fuller for longer, stabilizes blood sugar, and prevents overeating.

But most people don’t eat enough of it.

Here’s how to get more:

• Prioritize whole foods: Swap white rice for quinoa, white bread for whole grain, and processed snacks for whole fruits.
• Load up on greens & veggies: Aim for at least 3-5 cups daily—these add bulk without excess calories.
• Eat beans & lentils daily: They’re high-fiber, high-protein, and help with digestion and fullness.

This makes fat loss effortless because you naturally eat fewer calories without feeling restricted.

📌 Science check: High-fiber diets lead to greater weight loss, appetite control, and improved gut health (Slavin, 2005).

4. Optimize your carbs for fat loss

Carbs aren’t the enemy.

But eating too many processed carbs (even plant-based ones) can slow down fat loss.

If your goal is to get lean without losing energy, here’s how to structure your carbs:

• Pre- and post-workout: Eat starchier carbs like oats, quinoa, sweet potatoes, or sprouted bread for energy.
• Rest days: Reduce starchy carbs & load up on greens, veggies, and legumes to keep calories in check.
• Skip refined carbs like white bread, chips, and sugary snacks—they cause energy crashes and hunger spikes.

You don’t have to cut carbs—just eat them strategically.

5. Strength train at least 3x per week

If you’re only doing cardio, you’re losing muscle along with fat.

And less muscle = a slower metabolism = harder fat loss.

Strength training helps:

✅ Burn more calories (even at rest)
✅ Preserve muscle while losing fat
✅ Create a lean, toned look instead of just getting “skinny”

The fix?

• Train at least 3x per week using full-body workouts.
• Lift heavy—push yourself with weights (don’t just do light reps).
• Prioritize compound exercises (squats, deadlifts, push-ups, rows) for max results.

Do this, and you’ll burn fat faster while keeping your body strong and defined.

6. Increase your NEAT (Non-Exercise Activity Thermogenesis)

Most people focus too much on workouts and not enough on daily movement.

Your daily steps, fidgeting, walking, and standing burn more calories than your workouts.

Simple ways to increase NEAT:

• Take 10-minute walks after meals.
• Use a standing desk instead of sitting all day.
• Park farther away, take the stairs, or walk while on calls.
• Aim for 8,000-12,000 steps per day—this alone can double your daily fat burn.

It sounds small, but it adds up fast—and makes fat loss way easier.

The best exercise on the planet for fat loss is walking.

Most people ignore this in pursuit of the next shiny fitness object.

If you increase your steps by 1% each day, by the end of the year, you would have a new body.

That's how powerful walking is.

7. Get 7+ hours of sleep (or risk sabotaging your results)

Lack of sleep = higher hunger, more cravings, and slower fat loss.

If you’re not sleeping at least 7 hours per night, you’re making fat loss 10x harder.

How to improve sleep for fat loss:

• Set a bedtime & stick to it (consistency is key).
• Avoid screens 60 minutes before bed—blue light wrecks melatonin.
• Keep your bedroom cool, dark, and quiet for deep sleep.

When sleep is on point, your body burns fat easier, recovers faster, and feels better.

📌 Science check: Research shows that poor sleep leads to more cravings, increased hunger hormones, and reduced fat loss (Spiegel et al., 2004).

Final Thoughts

Losing fat on a plant-based diet isn’t about eating less—it’s about eating smarter.

To recap, here’s your 7-step blueprint to getting lean with plants:

1. Track your protein—at least 1.0-1.2g per pound of body weight.
2. Control portions—even with "healthy" plant foods.
3. Eat more fiber—it keeps you full & supports fat loss.
4. Optimize carbs—focus on whole, unprocessed sources.
5. Strength train—lift heavy at least 3x per week.
6. Increase NEAT—move more daily, not just in workouts.
7. Prioritize sleep—7+ hours to avoid cravings & fat gain.

Apply these, and you’ll get lean without starving, stressing, or giving up your favorite foods.

If you're on the 'Gram, shoot me a follow, and I'd love to be friends there.

I started a new page and sharing a special gift for each new follower over the next 30 days.

​Catch you there,

Whenever you're ready, there's 3 ways I can help you:

1. Connect with me on Facebook and Instagram and let's be friends.
2. ​Join our free Facebook Group. Get free trainings on how to get lean and strong with plants.
3. Want to drop body fat and build lean muscle in a fraction of the time with ease? Apply for Accelerator 1:1 coaching.

References

• Leidy, H. J., et al. (2015). "Higher-protein diets improve weight loss and satiety." American Journal of Clinical Nutrition.
• Rolls, B. J. (2000). "The role of energy density in the overconsumption of fat." Journal of Nutrition.
• Spiegel, K., et al. (2004). "Sleep curtailment increases hunger and decreases fat loss." Annals of Internal Medicine.