Regardless of these and other possible pitfalls, you can eat a vegan diet healthily and lose weight. the key � as with all diets � is focusing on nutrient-dense foods versus empty calories.. A vegan diet can be a very healthy alternative and allow you to lose weight in a very healthy way; however, you have to spend some time ensuring adequate intake of the specific nutrients, particularly iron, zinc, vitamin b12, omega-3 essential fats, and vitamin d.. Weight-loss benefits of a vegetarian diet. a 2007 study in the journal obesity compared a low-fat, vegan diet with the therapeutic lifestyle changes diet, or tlc, diet promoted by the national cholesterol education program on weight loss for 14 weeks and weight-loss maintenance over two years..
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