If you want to lose weight, you might have thought about going vegan. People who are vegans don't eat meat, fish, eggs, or dairy. For their food, they don't eat meat at all but instead eat things like fresh fruits and vegetables. They also drink milk made from plants and other non-dairy foods.

Even though some people choose to be vegan because they care about animals, the diet itself can have some health benefits. Even if you don't eat meat, going vegan may help you lose a lot of weight.

Even while more research is needed, it's possible that going vegan could help you eat less high-calorie meals. When following a vegan diet, you may find substituting these meals for high-fiber options that are lower in calories and keep you feeling filled for longer.

Is a vegan diet healthy?

When you eat a diet rich in nutritious foods, going vegan can have a positive impact on your health. Type 2 diabetes and numerous types of cancer are less common in those who consume a plant based protein , which is supported by lower cholesterol, a lower BMI, lower blood pressure, and other health benefits.

What are the health benefits of a vegan diet? One strategy to reduce saturated fat intake is to eliminate red meat and dairy products from your diet. As an added bonus, a plant-based diet is rich in satisfying fiber, necessary vitamins and minerals, and a variety of disease-fighting plant components (such as antioxidants).

Vegan Diet for Weight Loss

Additionally, prior studies have shown that those who adhere to a vegan diet have a lower BMI. In addition, previous research has demonstrated a substantial connection between a vegan diet and weight loss.

A study that was done in 2016 looked at people who ate vegan, vegetarian, semi-vegetarian, and omnivorous diets for six months. During the study, it was found that people who went vegan lost more weight than people who didn't.

There was also a study done in 2016 that found that plant-based diets were better for weight loss than omnivorous diets. People who took part in the study also saw other changes, such as lower cholesterol and a lower risk of cancer.

Vegan Diet Tips for Weight Loss

1. Count Your Calories

It's all about getting your money's worth when it comes to dieting and losing weight. Low-calorie, high-nutrient foods should be your goal. This is a great way to stay energized and satisfied all day long, and you won't have to worry about calorie counting. Most vegetables offer the fewest calories while delivering a wide range of nutrients, with fruits, starchy vegetables, whole grains, beans, and lentils following closely after. The bulk of your meals should include these foods, with the exception of nuts, seeds, which should be consumed in moderation.

2. Get More Fiber

Constant hunger is a major contributor to diet failure. Because fiber is a slow-digesting nutrient, eating a lot of it will help you feel full for longer. Leafy vegetables, legumes (including beans and lentils), and oatmeal are examples of high-fiber foods.

3. Eat more Protein

If you want to build muscle or lose weight in a long-term way, you need to eat a lot of protein. Protein makes you feel full. It also raises the levels of hunger hormone ghrelin, which makes you crave less, which helps you lose weight. Then, if you keep thinking about how to lose weight and stare at your bloated stomach, vegan protein powder rich foods are the best option.

4. Avoid Processed Food

It's possible that these vegan snacks include some fiber, but they're also likely to be high in calories and other unhealthy ingredients. Because there are so many vegan options available, it's a fantastic thing, but it doesn't mean that we should engage in non-dairy ice cream or vegan grilled cheeses on a daily basis. Only eat these vegan treats on special occasions.

5. Avoid Fresh Juice

We all know that water is beneficial to our health, so make sure you're getting in your daily recommended intake.

Pure fruit juice, in specific amounts, can be beneficial as well, but if you're trying to lose weight, you shouldn't be spending your calories on what you consume! Juice, even when made entirely of fresh fruit, can include a significant amount of calories that are not required for optimal health.

And for those who consider smoothies to be a beverage, you should reconsider. Smoothies are delicious, but they should be drunk as a meal or as a snack, depending on the amount of ingredients and the size of the glass. Don't think of it as a simple drink.

6. Check Ingredients

Veganism doesn't imply that it's good for you. Check the ingredients list and pay attention to the calorie count for each serving size. Don't be deceived by the serving size, which may be extremely small in order to appear to have fewer calories. The ingredients should also be free of oils or added sugar. Sugar is often listed as something else on ingredient lists, and you may not even be aware that it is sugar.

7. Timing is Everything

Trying to lose weight by constantly snacking is a bad idea. The best way to increase your metabolism and develop good eating habits is to plan your meals ahead of time.

People in general should try to eat their meals at the same time each day to get their minds and stomachs used to the same thing over time. Breakfast should be bigger than the other meals you eat during the day. This might mean having your lunch a little earlier and eating less for dinner.

8. Pass on Vegan Desserts

Sugar can actually mess with your metabolism and cause health problems that go beyond weight gain, like high blood pressure, inflammation, and high blood triglycerides. If you want to make a healthy vegan dessert that's low in calories and doesn't have added sugars or fats, try fresh fruit. 

Take Away

Vegan processed foods and too many refined carbs can make you fat, even if you don't eat many of them. If you want to change your eating habits for the long term, you should eat more fruits and vegetables.

To lose weight, you might want to eat a plant based protein. Then again, you should always talk to your doctor before making big changes to your diet. You should talk about how you'll get important nutrients, like protein and B vitamins.

 Your doctor may also give you other ideas for how you can lose weight, like keeping a food tracker or going to the gym every day.

Author Bio:

I am Shreya Sharma , a post-graduate in Health and Nutrition, and an inquisitive person who loves writing. I’m working for VeganWay and my forte is digital marketing and everything that has to do with phones and screens. My belief is that one person can make a difference, and that's why I've taken up writing, which is the best means to communicate these days. I have a decade of experience in writing and marketing, and I still find myself learning new things about it, which I want to share with my readers.

 

Veganism can be tried for a variety of reasons, including health, animal welfare, and environmental concerns. According to the British Dietetic Association and the American Academy of Nutrition and Dietetics, a vegetarian or vegan diet can meet all of a person's nutritional needs at any age.

 People who do not eat meat or animal proteins, on the other hand, may have a difficult time acquiring adequate-protein, critical vitamins, and minerals. If a person wants to go on a vegan diet, they must plan lentils heart-health care. They acquire enough protein, calcium, iron, and important vitamins, which are obtained from animal products in a non-vegetarian diet. 

Vegetarians and vegans are two groups of people who eat meat-free protein. Vegetarians avoid all animal products, while vegans eat eggs and cheese. While eggs are nutritious and can be a good source of protein for vegetarians, people who rely on dairy for protein will be disappointed by the quantity of saturated fat and sodium they consume. Plant-based proteins such as legumes, whole grains, nuts, and seeds are the only sources of protein for vegans.

When you don't eat meat, the key to getting adequate protein is to make sure you have some at every meal and snack. If you make wise decisions, you'll find that meeting your wants isn't too difficult. Here are some high-protein foods to consider for each meal for the week:

Breakfast: Avocado, walnuts, chia seeds, sweet potatoes, peanut butter, banana, oatmeal, tofu, whole-wheat toast, burritos, broccoli, tomatoes, spinach, apple, pumpkin seeds, broccoli, kale, avocado.

Lunch: Brussels sprouts, avocados, tomatoes, onions, beans, cilantro, chickpea, spinach, brown rice, asparagus, potato, lentils, hummus, tofu, black beans.

Snacks: kale chips, bell peppers, seaweed crisps, mixed berries, vegan protein shake, walnuts, chia seeds, Nuts, dried fruit, pistachios, homemade granola, coconut pudding with chia seeds, almonds, pumpkin seeds, fruit salad.

Dinner: cauliflower, chickpea, green beans, oats, lentils, olives, peppers beans, peas, tomatoes, corn, bell peppers, onions, brown rice, artichoke.

Still wondering how easy it is? Check out our one-day vegan menu is packed with protein;

Breakfast

Overnight oats with apple slices, pumpkin seeds, cinnamon, and nut butter. Pumpkin seeds pack with a good amount of protein while the nut butter, oats add a bit, too. Any nut butter would do.  Almost all the nut butters are packed with protein and heart-healthy fats. Keep in mind that they are high in calories, salt, and sometimes sugar.

Lunch

The protein in this Smoky Two-Bean Vegetarian Chili comes from both black and pinto beans. To add even more whole-grain goodness, serve with cornbread on the side. In order to boost the protein content you can also add left-over grains such as quinoa.

 

Snack

Tofu is notorious for being flavorless, but soy sauce, rice vinegar, and sesame oil help these Tofu Bites break the mold. They can be eaten cold or warm, making them ideal for packing on-the-go vegetarian snacks. If you like your food spicy, add some chili powder or paprika. For an extra layer of flavor, substitute hot chile oil for some of the sesame oil.

Dinner

Tempeh is a firm soybean-based veggie protein that's chewy and full of umami. It's great for sandwiches, wraps, and loafs. It’s also extremely flavored, which is why we used it in this Tempeh with Charred Peppers and Kale as a vegetarian meatloaf substitute. As a bonus, tempeh meets your daily requirement for vitamins A and C.

Animal vs Plant Protein

When it comes to protein content, most plants simply cannot compete with animal protein. This is because most vegan protein sources also contain fat or carbohydrates, making them less protein-dense.

Plants, on the other hand, are high in fiber, vitamins, minerals, and healthy fats, making them a well-rounded source of beneficial nutrition in addition to protein. Vitamins C, A, and E, as well as folate and magnesium, are few in animal proteins but plentiful in plant sources. Furthermore, most plants are free of cholesterol and saturated fat.

Plant-based diets, on the other hand, are deficient in vitamin B12, which can only be obtained from animal sources. Animal-based proteins also have higher levels of zinc, vitamin D, Omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Heme-iron, which comes from a protein (hemoglobin) in red blood cells and is absorbed more readily than non-heme iron, is also found in animal proteins. Non-heme iron can be found in both plants and animals, while heme-iron is only found in meat and shellfish, particularly red meat.

It's worth noting that, while both animal and plant proteins have been linked to positive health outcomes, there is no evidence that plant-based proteins harm health, but certain animal proteins have.

Plant proteins appear to be the obvious winner when considering this element in general. However, when it comes to specific animal proteins, such as fatty fish and some dairy products, animal proteins can offer considerable and distinct advantages. Concentrate on the quality of your protein selections, as both plant and animal foods can provide several health benefits when consumed as part of a well-balanced, nutrient-dense diet.

Author Bio

I am Darshita, a post-graduate in Health and Nutrition, and an inquisitive person who loves writing. I’m working for VeganWay  and my forte is digital marketing and everything that has to do with phones and screens. My belief is that one person can make a difference, and that's why I've taken up writing, which is the best means to communicate these days. I have a decade of experience in writing and marketing, and I still find myself learning new things about it, which I want to share with my readers.