Veganism and weight loss
Weight was and still is one of the most talked topics. So there is no surprise that many people turn to vegan diet just to lose some weight. Even though it is not the best reason to become vegan in the first place, we cannot discourage people to do so. And here is why:
Firstly, some of people would fall in love with veganism and all its benefits and turn their diet into permanent lifestyle.
Secondly, even if people choose vegan diet just for a little while and then go back to their old eating habits, it is still a victory. In those couple days or weeks while person decides to try vegan diet, several animals will be saved as well as the planet (less harmful carbon dioxide emissions).
For example, if you go vegan for a month, you could not only save 30 animals lives, but also almost 85 square meters of forest and 126 739 liters of water! And in addition to that you could loose some weight, how great is that?!
So, how vegan diet can help you become thinner?
Based on the recent studies, such plant based diet can help you loose a significant amount of weight. Lets talk how.
Choosing vegan diet may cause the reduction of high calorie foods (such as butter, cheese, meat, some sweets, etc.) and you end up replacing such foods with high-fiber vegan alternatives that are low in calories and supports a sense of satiety longer.
It is important, just like with all other diets, to focus on nutritious foods instead of those that are filled with empty calories. For those, who choose vegan diet, it is suggested to include such foods as:
- whole grains (oats, rice, quinoa, etc.)
- beans and legumes (peas, chickpeas, lentils, etc.)
- fresh fruits and vegetables
- nuts and seeds (almonds, pistachios, sesame and hemp seeds, etc.)
In order to avoid processed and high in calorie vegan foods, skip these ingredients:
- other food additives
Tips and tricks for losing weight while on a vegan diet
We all know that if one wants to loose weight one has to consume less calories than one burns. In order to calculate your personal calorie intake you can use calorie calculator. It checks all the factors that might affect calorie intake such as age, height, physical activity, current weight and more.
Once you find out how many calories you should consume daily, the easiest way to loose weight is to ingest 500kcal less than you should based on all the factors mentioned above.
One must remember not to over indulge in vegan fast food (such as potato chips, vegan burgers or pizzas) as it does not have any nutritional value and will not help you loose weight even though it is vegan food.
Another thing that is quite crucial for loosing weight - portion sizes. In order to see results in, basically, any diet, we must overview how much food we actually eat. It is easy to fool yourself thinking that as long as you are eating vegan meals it does not matter how much you eat. It is quite opposite.
In order to collect all the health benefits from vegan diet, you must carefully pay attention to your nutrition. Do not forget to consume enough essential nutrients such as vitamin B12, iron, zinc, vitamin D, calcium and omega-3 fatty acids. Best way to ensure you are ingesting all the nutrients is to eat vegan foods that are filled with them.
Another important thing when it comes to vegan diet - proteins. You should consume around 1 gram of protein per each kg of your weight. Lets say an average woman weights 70kg, she should ingest around 70 grams of protein per day.
We were raised to think that the only source of protein is meat. Luckily, that is not true. As a vegan you can get plenty of proteins from such sources as lentils, quinoa, tofu, tempeh, chickpeas and etc. Also, you can try adding vegan protein powder to your dishes.
No doubt that veganism offers plenty of health benefits. Neverthless, if you decide to go vegan to lower your weight, you must play smart. Here are main conclusion points to reach a success:
- calculate how many calories you should be consuming per day based on your age, weight, height, etc. and minus 500kcal from the total amount
- avoid products (even though it is labeled as vegan) that contains sugars, starches, sodium and fats
- avoid vegan fast food
- control your portions
- consult a doctor before choosing vegan diet in order to prevent malnutrition
The Vegan Society is ready to welcome you! 💚
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