...fat people who change their diet won't necessary experience weight loss if their are not exercising and at a calorie deficit.
If you'd left it at that, I wouldn't have much disagreement with yor comment, other than to say that exercise isn't necessary for weight loss. There's a lot of other benefits to it, but fatties exercising to lose weight is generally doomed to failure (see: Anna O'Brien). Losing weight depends upon a calorie deficit; full stop. You can sit on your ass all day, doing absolutely nothing, and still lose weight as long as you maintain a calorie deficit.
On the other end, I don't know any pure vegan, The vegetarian people around me who are lowering their intake of animal product are typically thin.
I don't know where you live, but I assume you're not in the US, Canada (or, for that matter, the UK, which is now full of fatties).
I'm in the US, and most of the vegans and vegetarians I know are fat fucks. Why? Because they consume a caloric surplus. That's it. That's the only reason.
More often than not, they're also "carbotarians," eating a lot of refined carbohydrates (including sugar) and highly processed foods, plus a lot of fat, very few actual fruits or vegetables, and thus hardly any fiber. I see it over and over again—a bowl of pasta smothered in cheese, or vegan cheese substitute, is a signature dish.
Now, if they could keep their caloric intake at a deficit, they'd still lose weight. But the foods they tend to like are easy to overeat, and often create blood glucose spikes that, when BG falls back down two or three hours later, leave the fatty feeling ravenous. And it's really hard to maintain a caloric deficit if your BG is riding a roller coaster all day.
Protein and fiber help with satiety, and keep you full, which is why vegans and vegetarians who eat a nutritionally sound, whole-foods diet that includes adequate protein, a lot of fiber, and low-GI carb sources tend to do well when losing or maintaining weight. Those foods are hard to overeat, and they keep you satisfied much longer, without the big BG spike and crash. But it does take more work, more cooking knowledge, and more attention paid to nutrition and food quality, and that is apparently a source of great trauma for deathfats, and part of bourgeois white supremacist diet culture, blah blah blah.
And lowering the amount of animal product in your diet tends to make people slimmer, since meat, cheese and eggs are typically high in fat
There is no food, or category of food, that makes you fat. Dietary fat, in itself, does not make you fat. Meat and cheese do not make you fat—if they did, keto, carnivore, and low-carb diets wouldn't work. They
will make you fat if you eat them at a caloric surplus.
and and any vegetarian diet will ban most junk food and most thing that you didn't cook yourself.
Haha—maybe in a diet book written by somebody who understands and cares about nutrition, but there's a reason terms like "junk food vegan" and "carbotarian" exist. Somebody is no less a vegan or vegetarian just because 90% of their calories come from shit (well, okay, not literal
shit—which wouldn't be vegan anyway).
But of course you are supposed to switch to leguminous plants which are high in protein rather than, let's say, oreos and deep fried food.
Ideally, yes. But humans are fundamentally lazy, and most seek the easiest path that offers the most chances to score dopamine hits, so instead of cooking a pot of lentil soup, or eating a tofu stir-fry, the ones who end up fat will get the pizza covered in fake cheese and sausage, wash it down with a Coke, and have a fistful of Oreos dunked in sweetened oat milk as a snack later. Just watch any of the "WIEIAD as a fat vegan who doesn't want to lose weight" videos on TikTok to see what fat vegans actually eat.
