Are you on a plant-based diet but not seeing the results in terms of weight loss? If you’re not losing weight on a plant based diet, you’re not alone. If you’ve been following me for a while, you might be surprised that I said that since I promote a plant based diet for health and weight loss. But the truth is, you can gain weight on a plant based diet just like you can on the standard American diet. I’m here to explain how and why and give you some tips to help you see some movement on the scale.

Why You’re Not Losing Weight on a Plant Based Diet: 6 Possible Reasons

The Calories-In-Calories-Out Equation

When it comes to losing weight, there’s one factor you can’t avoid and that’s calorie intake. You can’t lose weight if don’t have a calorie deficit on a consistent basis. While plant-based foods are generally lower in calories than animal products, it’s still possible to consume too many calories and hinder weight loss progress.

A calorie deficit just means you’re burning more calories than you consume. This can be achieved through a combination of eating fewer calories and increasing physical activity. I rarely, if ever, suggest that anyone count calories, just because it can really do a number on your mind and your relationship with food. It’s typically not necessary to count calories when you’re eating a plant based diet because it can be really easy to eat low calorie eating plants. More often than not, if I’m suggesting calorie counting it’s because many people eat too few calories on a plant based diet and they don’t really believe it until they track their calories for a few days. 

In reality, not eating enough and eating too much can be an issue for weight loss, so it is important to be mindful of your calories in and out. If you are stuck and not losing weight, you might need to track calories for a short amount of time to get an idea of what’s happening and the amount of calories you’re consuming regularly. Remember, the calories-in-calories-out equation is just one piece of the puzzle when it comes to weight loss on a plant-based diet. Let’s talk about the other factors you might need to consider. 

Too Many Processed Foods

One of the potential reasons why you’re not losing weight on a plant-based diet is consuming too many processed foods. There are a ton of delicious plant-based processed options available, but the truth is, they aren’t healthy options, especially when it comes to weight loss. They can often be high in added sugars, unhealthy fats, and preservatives. 

These processed foods can also lack the essential nutrients and fiber that whole plant foods provide. To enhance your weight loss on a plant-based diet, focus on eating more whole foods that are unprocessed. Instead of plant based and vegan junk foods, opt for fresh fruits, vegetables, legumes, whole grains, and nuts. These nutrient-dense foods can help promote satiety and give your body the nourishment it needs. It’s also a good idea to be careful with sugary drinks like sports drinks and other unnecessary calories that can easily be avoided.  

Not Getting a Balance of Nutrients

Another reason why you may not be losing weight on a plant-based diet is that you may not be getting a balance of nutrients. Even though a plant-based diet can provide a wide range of vitamins, minerals, and antioxidants, it’s important to make sure that you’re consuming a variety of foods to meet your nutritional needs.

One thing I see happen with many people when they start eating plant based is that they don’t know what to eat. They don’t know how to put a meal together that makes sense nutritionally. Your meals don’t always have to be perfectly balanced, but knowing that you are incorporating all of the important nutrients in most meals will go a long way in getting you to a healthy weight. 

Getting enough protein, whole carbs, dietary fiber, healthy fat, and vitamins and nutrients is important for both health and supporting weight loss. So, to make sure you’re getting a balance of nutrients, aim to include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into your meals. Don’t be afraid to experiment with different recipes and flavors to keep things interesting. It’s a good idea to work with a professional if you aren’t sure how to put together a well-rounded plant-based meal.

Remember, balance is key. By focusing on a diverse range of nutrient-dense plant foods, you can provide your body with the nourishment it needs while promoting weight loss on a plant-based diet.

Too Many Healthy Fats

Speaking of healthy fats, let’s talk about those a little more. Healthy fats are an essential part of a balanced diet, but consuming too many can hinder your weight loss progress on a plant-based diet. Avocados, nuts, seeds, and oils are all nutritious sources of healthy fats, but they are also calorie-dense. A little bit of healthy fat actually equals a lot of calories, which makes it difficult to create a calorie deficit. 

It’s tough for people to wrap their heads around sometimes because they hear about how important healthy fats are and how much they need them. But it’s true that you can have too much of a good thing in some cases. Instead of cutting out healthy fats completely, focus on portion control. Be mindful of the serving sizes and opt for smaller portions. Balancing your fat intake with other nutrient-dense plant foods will help you reach your weight loss goals while still enjoying the benefits of healthy fats.

Lack of Exercise or Physical Activity

​Lack of exercise or physical activity can definitely hinder your weight loss progress. While diet plays a significant role in weight management, regular exercise is crucial for burning calories and boosting your metabolism. If you’re not seeing the results you want, take a look at your activity level. Are you incorporating enough movement into your daily routine? Activities like brisk walking, jogging, cycling, or strength training, whatever works for you, make sure you’re doing it. Remember, every bit of movement counts, so find activities you enjoy and make them a regular part of your lifestyle.

Emotional Eating or Stress

​Emotional eating and stress can have a big impact on your weight loss progress, even on a plant-based diet. Many of us turn to food as a way to cope with our emotions or to find comfort when we’re stressed. This can lead to overeating or making unhealthy food choices, very easily. I know most of us have been there at some point! 

It’s important to recognize the triggers for emotional eating and find different ways to deal with how you’re feeling. Try practicing mindfulness, making time for activities you enjoy, or getting support from a therapist or support group. When you address the emotional aspect of your eating habits, you can better manage your weight loss journey on a plant-based diet.

Medical Conditions and Medications

Medical conditions or medications can also play a role in stopping weight loss progress on a plant-based diet. Certain conditions, like hypothyroidism or PCOS, can affect your metabolism and make it a lot harder to lose weight. Some medications, like antidepressants or corticosteroids, may cause weight gain or make it difficult to shed pounds.

If you suspect that health issues or medication are impacting your weight loss journey, you should talk to your doctor. They can help determine if any adjustments need to be made to your treatment plan or give you alternative strategies to support your weight loss goals.

Remember, weight loss is not just about willpower or diet alone. It’s important to consider all aspects of your health and get professional guidance when necessary.


Incorporating a plant-based diet into your lifestyle is such a fantastic step towards better health and overall wellbeing. A whole food plant based diet will transform your life in so many ways and weight loss can easily be one of those ways. But if you’re not seeing the weight loss results you want, it can be discouraging. The good news is that there are several factors to consider when it comes to weight loss on a plant-based diet, and with a few adjustments, you can start seeing the progress you’re looking for.

Remember that weight loss is not just about willpower or one-size-fits-all solutions. It’s a holistic process that requires a combination of factors, including calorie management and understanding calorie density, food choices, portion control, physical activity, and emotional wellbeing. It’s important to be patient with yourself and focus on creating sustainable habits that align with your goals.

Remember, it’s a journey, and everyone’s body is unique. Be kind to yourself, listen to your body’s cues, and seek support and guidance when needed. With persistence and determination, you can achieve your weight loss goals while enjoying the many benefits of a plant-based lifestyle. Keep going, you’ve got this!

Other Posts You Might Like:
SMART Goals for Nutrition Examples
Non Food Rewards for Weight Loss: Why Choose Them + Ideas
A Guide for How to Stop Feeling Guilty After Eating