Vegan Diet for Weight Loss – Can we really lose weight with a vegan diet? How does it work, and on what should we pay attention to? Let us check it out!
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Is it possible to lose weight with a vegan diet?
Yes, you can lose weight and get slim with a vegan diet. Probably, you can lose weight with any diet, if you don’t eat unhealthy foods with high calories.
Losing weight through a vegan diet is possible because many fats that are hidden in animal products are avoided. But, it should be remembered that some vegetable foods also contain a relatively large number of calories, such as avocados, olives, or bananas.
Those who want to start a vegan diet need to pay attention to balanced nutritional composition and sufficient exercise parallel to the vegan diet. A vegan diet is then well suited for losing weight.
Furthermore, a vegan diet should be well considered in some cases. Especially pregnant or breastfeeding women, but also children have to consider additional aspects of a vegan diet.
On a vegan diet, to ensure a sufficient supply of nutrients, a consultation with a doctor is recommended.
Vegan slimming without effort
Losing vegan weight is not very exhausting. Some discipline is needed in the first weeks until the brain gets used to the new routines. If overweight is caused by the wrong diet, you have to change your diet to get rid of it.
For vegans, the daily diet consists mainly of foods of plant origin.
These include daily five to six portions of vegetables and fresh fruit a day, as well as rice, pasta, potatoes, and wholemeal bread. Besides, there is a proportion of animal products that vegans must replace with vegetable protein sources.
Vegetables, fruits, and cereal products are easily supplemented with vegan protein sources such as seeds, legumes, soy products, or nuts.
Not all vegan foods are nutritious and low in energy.
Vegan supported foods and desserts are also available, which are just as rich in fat and sugar as the non-vegan alternatives.
Many types of white bread or pasta are vegan, but they provide the body with large amounts of readily available carbohydrates in excess, which counteract weight loss.
Who wants to lose weight with a vegan diet, can cook with fresh ingredients. This makes it easier to keep track of the parts and the energy content of the meal.
The Benefits and Risks of Vegan Diet Weight Loss
A well-planned vegan diet is nutritious and provides a variety of benefits as well as helping you lose weight, but a well-planned vegan diet can also lead to severe risks.
Benefits of a Vegan Diet
A vegan diet based on vegetable foods consists of fruits, vegetables, cereals, nuts, and seeds, with high amounts of vitamins, minerals, fiber, and healthy plant compounds.
Related to diets prescribed by health authorities such as ADA, AHA, and NCEP, vegan diets are 2.4 times more effective at lowering blood sugar levels in diabetics.
Many studies report that vegan diets reduce total cholesterol and LDL, bad cholesterol, levels.
A diet that lowers both cholesterol and blood sugar levels is seen as particularly beneficial as it decreases the risk of heart disease by up to 46%.
Research shows that a vegan diet can also reduce symptoms of arthritis, such as joint pain, swelling, and morning retention.
The Risks of a Vegan Diet
Good planned vegan diets are considered nutritious and safe at every stage of life.
But well-planned vegan diets cause nutritional deficiencies and deterioration of your health.
B12 deficiency, for example, is more common in vegan individuals. This risk is increased in vegan individuals who do not take vitamin B12 supplements or consume food that is not enriched with Vitamin B12.
Well-planned vegan diets also lack calcium, omega-3 fatty acids, iodine, iron, and zinc.
Insufficient consumption of these nutrients causes health problems such as damage to the nervous system, hypothyroidism, anemia, bone fragility, and depression.
Vegan individuals who do not consume fermented foods such as Natto and sauerkraut, traditional Japanese food made from soybeans, also lack vitamin K2, which is essential for heart and bone health.
Finally, your genetic heritage also affects your ability to succeed on a vegan diet.
45% of people convert beta-carotene, which is found in carrots and other orange-colored vegetables, to retinol, the active form of vitamin A.
Similarly, the genetics of some people can make it challenging to maintain adequate amounts of choline, which is an essential nutrient for the health of the heart, liver, and nervous system.
If you are interested in a vegan diet, you should continuously monitor your intake of nutrients and have your blood nutrient levels measured.
Then, you can supplement your diet with enriched foods or supplements as needed.
Summary: As a result, vegan diets often contain nutritious and fatty foods that help reduce the risk of various diseases. However, it is essential to make sure your diet is well planned to prevent nutritional deficiencies.
Vegan Diet Weight Loss: What do you need to pay attention to?
Eat complex carbohydrates if you want to lose weight on a vegan diet.
Avoid simple carbohydrates and go for complex carbohydrates like whole grain rice, beans, and bread. Refined carbs can cause chronic diseases and promote obesity.
Many vegans fall into the trap of substituting refined carbohydrates for meat. Unfortunately, crackers, bagels, cakes, pasta, and pasta are the main ingredients of a poorly planned vegan diet, which is not very conducive to vegan weight loss.
In contrast to refined carbohydrates, whole grain products contain a lot of fiber. Among other things, they help prevent chronic diseases, keep you full and slow down the absorption of sugar to maintain a steady blood sugar level.
A high intake of refined carbohydrates has been linked to a higher risk of diabetes, as well as obesity.
To increase your nutrient intake, eat whole foods such as fruits, vegetables, and legumes for a balanced and complete vegan diet.
Tip: Instead of replacing meat with refined carbohydrates, vegans should make whole foods part of their vegan fitness diet.
Take enough protein if you want to lose weight with a vegan diet.
Especially if you want to lose weight with a vegan diet, make sure that you take in enough protein. Vegetable proteins include beans, tofu, lentils, and tempeh.
Vegan slimming needs definitely protein because they are an essential part of a healthy vegan diet. Your body uses protein to make hormones, create enzymes, and build tissue.
For mixed diets, protein intake may be more comfortable, but for vegans, a sufficient amount of protein is not a problem either. It is essential to plan well and consume different sources of protein every day.
Please pay attention to taking different vegetable protein sources to yourself when losing weight.
There exist lots of vegetable protein sources that are comparable to meat. Like one cup of cooked lentils holds 18 grams of protein, it is the same amount as three eggs.
Nuts, beans, nutmeg, tempeh, lentils, tofu, and many more can cover your daily protein needs. Try to include at least 2 or 1 of these foods in each meal to cover your daily protein requirement.
Tip: Vegans should take care to consume enough protein and include two or one servings of high protein foods in each meal.
Don’t underestimate the importance of preparing meals to lose weight on a vegan diet.
Especially in the beginning, you must make a plan and prepare your food, this will help you lose fat.
Be prepared. Whether at home or out. Make a plan for what you want to eat. Before you go to the restaurant, check what the menu has to offer.
Whether you go out to eat in a restaurant or cook at home, if you’re going vegan, it takes a little more planning.
Dietary plans are especially helpful if you are currently changing your diet to vegan. If you want to lose weight on a vegan diet, it makes a big difference. Especially in the beginning, you underestimate how much you have eaten or not eaten today.
Just at the beginning, it can make the change to vegan easier, and you have a precise overview of your nutrients. If you eat out or travel, the preparation of your meal becomes especially important.
Some restaurants only have a limited selection of vegan dishes. Check the menu on the internet in advance. Also, make it a habit to find and cook a new vegan recipe every week.
Tip: Plan your meals well in advance. And make sure you know what options you have for eating out to ensure a balanced and wholesome diet.
Make sure that you take Omega 3 in the form of tablets or foods so that you can successfully lose weight on a vegan diet.
Omega-3 fatty acids are a must for vegans as they must be ingested either through omega-3 foods or a dietary supplement.
Omega-3 fatty acids remain a necessary part of a vegan diet that many people forget. When losing weight on a vegan diet, make sure that you take in enough omega-3.
Omega-3 fatty acids can protect against dementia and reduce inflammation.
Omega-3 is abundant in fatty fish and fish oil. However, for vegans, this is not an option.
The alpha-linolenic acid it contains is a type of omega-3 fatty acid that your body has to convert into two forms of omega-3 fatty acids (DHA and EPA ). But your body can only convert five percent ALA into EPA and less than 0.5 percent into DHA.
To help vegans meet their daily needs, they should take a plant-based omega-3 supplement, namely algae oil or ALA-rich foods such as Brussels sprouts, perilla oil, walnuts, flax seeds, hemp seeds, or chia seeds.
Tip: Herbal foods contain ALA that your body can only use in small amounts. Therefore, vegans should eat the right amount of ALA-rich foods or a plant-based dietary supplement.
Make sure to consume enough vitamin B12 to lose weight on a vegan diet.
Vitamin B12 plays a significant role. If you want to lose weight with a vegan diet, you should pay attention to an adequate supply of vitamin B12.
Vitamin B12 is unfortunately mainly found in animal products. The amount of vegetable foods is so small that you would have to eat a lot of it.
For this reason, vegans, in particular, are at increased risk of developing vitamin B12 deficiency. Vitamin B12 can cause fatigue, memory problems, deafness, etc.
Unfortunately, too much folic acid intake can mask vitamin B12 deficiency until the damage is irreversible. Some foods and supplements can help you get enough vitamin B12 every day.
Tip: Short-term vegans who are only on a vegan diet for a certain period do not necessarily need to take vitamin B12, because a well-filled vitamin B12 reservoir can last up to 3-5 years. However, have a blood count done before that and supplement if you want to be on the safe side.
Persistent vegans can take vitamin B12 either in the form of tablets, toothpaste, nutritional yeast, or patches. Certain types of algae also contain vitamin B12.
Take enough calcium if you want to reduce your weight on a vegan diet.
Make sure you take in enough calcium. Calcium is essential for a functioning nervous system and protects against osteoporosis.
Calcium sources include figs, almonds, kale, and broccoli.
Calcium is a crucial mineral that your body needs for healthy bones and teeth. Calcium also supports the function of your nervous system and helps your muscles work efficiently.
A deficit of calcium can lead to osteoporosis and increases the risk of bone fractures.
Many people believe that calcium is only found in dairy products, but this is wrong. Calcium is very abundant in vegetable foods such as oranges, almonds, figs, broccoli, kale, etc. Calcium enriched foods can also be a good source.
Tip: If you eat these and other calcium-rich plant foods every day, you do not need to worry about calcium deficiency.
Set on wholefood if you want to reduce weight on a vegan diet.
Vegan nutrition is not automatically healthy; Wholefood is the keyword. That’s why it’s best to stay away from ready-made meals and focus on fresh and untreated products.
If a portion of food is vegan, it doesn’t automatically mean it’s right for you. There are a lot of processed foods in supermarkets that are vegetable and not derived from animals.
However, these foods contribute very little to a healthy vegan diet.
Instead of eating these convenience foods, eat nutritious foods, whole foods, such as vegetables, fruits, and whole grains. Increase these foods so that you take in more vitamins, minerals, and antioxidants that your body needs to prevent nutrient deficiencies.
Eat whole foods instead of ready-made products, which help to increase your metabolism. So start eating more whole foods, replacing refined grains with whole grains, and limit your intake of processed and convenience foods.
Tip: A vegan diet should be based on a complete and balanced diet, such as fruits, vegetables, and whole grains. These help to maximize nutrient intake.
Drink enough water to lose weight successfully on a vegan diet.
It is essential to drink enough water daily. Water is beneficial for the digestive system and prevents constipation and flatulence.
Make sure that you drink enough water when losing weight on a vegan diet. By the way, this applies to everyone, no matter what kind of nutrition. But especially for vegans, it is vital to drink a lot of water because they consume a lot of fiber.
Vegans favor to take in more fiber since legumes, whole grain products, and vegetables are an integral part of a healthy vegan diet.
Drinking water can be beneficial in the absorption of dietary fiber, as the water helps to move the grain through the digestive tract and also prevents symptoms such as flatulence and constipation.
Fiber intake is incredibly important for health and has been associated with a lower risk of heart disease, strokes, diabetes, and obesity.
To make sure you absorb enough water, drink when you are thirsty and spread your water intake throughout the day to stay hydrated.
Tip: Vegans consume a lot of fiber. Taking enough water can help to counteract digestive difficulties.
Pay attention to a sufficient intake of iron if you want to lose weight on a vegan diet.
Iron is found in many plant foods. It is best to eat something containing vitamin C with every meal, like an orange, to absorb iron even better.
As we all know, meat contains a lot of iron and other vital vitamins and minerals. Furthermore, meat also contains haem iron, which can be easily absorbed by the body.
However, vegetable foods do not contain heme iron, which your body cannot easily absorb. Non-haem iron is found in various fruits, vegetables, cereals, and beans.
As a result, vegans are at higher risk of developing an iron deficiency or even anemia. This manifests itself in tiredness, dizziness, and shortness of breath.
A well-planned vegan diet filled with iron-rich plant foods can cover your daily needs, and there is nothing to stop you from losing weight on a vegan diet.
Tip: Combining iron-rich foods with vitamin C can improve the absorption of non-haem iron. Vitamin C is present in most fruits and vegetables.
Take in enough calories if you want to lose weight on a vegan diet.
It is crucial if you want to lose weight on a vegan diet, you need to eat at best 6-8 times per day. So you always have high energy and avoid ravenous appetite.
Vegans avoid many foods and food groups, which can be a challenge to get enough calories. Vegans actually tend to consume fewer calories than those who eat meat and plants.
Calories are the primary source of energy for your body, and your body needs a certain amount of calories to function. If you do not consume enough calories, this can have adverse side effects such as nutrient deficiency, slow metabolism, and exhaustion.
Tip: If you eat a balanced and wholefood diet and take in enough calories, nothing can occur to you if you decide to become vegan.
FAQ Vegan Diet for Weight Loss
Can you lose weight with Vegan?
If you want to lose weight, you need to consume fewer calories than your body absorbs. Only in this way you can successfully lose weight with Vegan. Vegans should also eat legumes every day. Pulses like beans or lentils are among the best plant sources of iron.
Is vegan food low in calories?
They pay close attention to what they eat. Vegan food contains more fiber but less fat. In order not to gain weight despite vegan food, vegan desserts, and oil should be avoided.
Can you lose weight with a vegetarian diet?
Vegetarian recipes for losing weight are in demand because, according to a study published in June 2017 in the Journal of the American College of Nutrition, you can lose twice as much weight with a vegetarian diet as with a diet containing fish and meat.
Is vegan healthy or unhealthy?
Vegan - not recommended for children. In addition to calcium and vitamin B12, vegan people must also make sure that they consume other nutrients such as iron, zinc, and omega-3 fatty acids in sufficient quantities. If they are fed exclusively vegan food, the risk of a nutrient deficiency is high.
A vegan diet of a vegetable source is useful in helping you lose weight.
This is true if it involves nutrient-rich vegetable foods and limited amounts of processed or high-fat vegetable foods.
Aside from helping to lose weight, the vegan diet, if well planned, helps to improve your health.
If you want to follow this diet, you can see if it meets your nutritional needs by tracking your daily intake and checking your blood nutrient levels periodically.
But Don’t Forget! Always ask your family doctor to get the best advice about losing weight on a vegan diet.
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