Vegan diets are entirely plant-based, meaning they contain no meat, eggs or dairy products. Many animal foods are high in fat and calories, so eliminating them may help some people lose weight.
In this article, we will look at the connection between veganism and weight loss, indicating which foods can be consumed and whether there are any risks. We also offer some tips for people who want to lose weight on a vegan diet.
Studies have found that people who follow a vegan diet tend to have a lower body mass index (BMI). This could mean that a vegan diet helps with weight loss, or that a person who eats vegan is more likely to make other informed decisions.
However, since a handful of studies have directly measured the effects of a vegan diet on weight loss, think that a vegan diet may help a person lose weight.
A 2016 study compared weight loss over 6 months in those following vegan, vegetarian, semi-vegetarian, and omnivorous diets. The results showed that people on the vegan diet lost more weight than other groups. They also reduced saturated fat consumption.
A 2016 review examined 96 studies on vegan and vegetarian diets and concluded that plant-based diets were more effective for weight loss compared to invertebrate diets. Vegan and vegetarian participants also had other health improvements, such as lower cholesterol and a lower risk of cancer.
A 2015 study suggests that a vegetarian diet rich in vegetable oils may speed up metabolism. This means vegetarians and vegans can burn more calories at rest, making their weight loss efforts more effective.
As with all weight loss plans, one of the biggest concerns is whether a person will stick with them. Many people stop their diets after a few days or weeks, and some regain the weight they lost because they return to their old eating habits when the diet is over.
Planning a vegan diet may seem difficult. However, a 2015 study found that people were less likely to quit a vegan diet than they would be to give up other diets. The study also found that vegans who did not strictly follow their diets lost more weight than omnivores who did not strictly adhere to other weight-loss diets.
Is a vegan diet healthy?
Vegan diets eliminate foods high in fat, cholesterol, calories and saturated fat. Many processed or packaged foods contain animal products, so a vegan diet helps people eat fresh, healthy foods instead of unhealthy ones.
Research has documented a number of health benefits associated with vegetarian and vegan diets:
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Lower cancer rates
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Reduced risk of ischemic attack
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Reduced inflammation
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Cholesterol is at the lower limit
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Low blood sugar
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Low diabetes risk
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Low risk of cataracts
However, vegan diets may also present some health problems. Animal products naturally contain vitamin B-12, so a person following a vegan diet will need to use other sources such as:
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Fortified grains
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Fortified plant milk with soy, almond and oats
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Meat substitute supplements
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Vitamin supplements
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Nutritional yeast
If they do not consume enough nutrients with these nutrients, they lose iron, vitamin C, calcium, vitamin D, protein and They may also be deficient in omega-3 fatty acids.
Best vegan foods for weight loss
The following foods can prevent nutritional disorders while making you feel satisfied with a vegan diet:
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Vegan sources of protein: soy and quinoa
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Soy and almond milks rich in vitamins
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Omega -Nuts and seeds that are high in 3 fatty acids.
Tips for losing weight on a vegan diet
As with other diets, the key to successful weight loss as a vegan is to consume fewer calories from exercise and daily activities.
To maximize weight loss and maintain good health on a vegan diet To ensure this, a person can try the following:
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Be careful with oils and spices. A low-calorie vegetable can become high-fat when cooked in oil.
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Relying less on processed foods. Cheese and meat substitutes are processed foods and tend to be high in calories and sodium. So, people should eat as much fresh, whole foods as possible.
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Eat healthy vegan foods like avocados. Although it has more fat and calories than some other fruits, avocados may help vegans stay fuller longer and reduce the risk of cardiovascular disease.
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Increased physical activity and exercise are crucial for health, but being more active in general is a great start. Sitting at a desk, taking a walk during your lunch break, and parking away from the shops can help you take extra steps during a busy day.
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Taking up an active hobby, for example; gardening and cooking can increase physical activity while helping a person discover new vegan foods.
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Eating smaller, more frequent meals throughout the day. Eating large portions in 2 or 3 portions can lead to overeating and bloating. Eating snacks and smaller meals can stimulate metabolism, leaving a person feeling full.
Does a vegan diet help gain weight?
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Any diet that includes a vegan can cause weight gain. It's possible to replace meat or dairy products with high-calorie processed foods, which can add weight.
It can be easy to rely heavily on vegan carbs or carbohydrates like pasta and bread for regular meals. While carbohydrates are important, it's important to replace them with protein sources such as beans, homemade vegan burgers, and tofu scrambles.
And as veganism becomes more popular, there's an increasing amount of protein, including cakes, candy, and ice cream. vegan food is available. While it's good to enjoy one treat at a time, a person on a vegan diet should be careful because just because something vegan doesn't mean it's healthy.
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