According to the Mayo Clinic, people who follow a meatless diet usually eat less fat and fewer calories and have lower body weights relative to their heights. Vegans, who do not eat any animal products in addition to abstaining from meat, may consume even fewer calories and smaller amounts of fat than vegetarians, which can make it easier for them to lose weight.
Definition
The Vegetarian Resource Group defines vegans as people who "do not use animal products and byproducts such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics and soap derived from animal products." There are a number of possible reasons why people may choose to follow a vegan diet, including religious, ethical, environmental or health reasons. Some people do choose to become vegan in an attempt to lose weight, and the diet choice can be very effective if they plan for balance, variety and proper nutrition.
Advantages
Vegan Action points out that natural vegan foods, such as whole grains, beans and fresh fruits and vegetables, are high in fiber and very low in cholesterol and saturated fat, which makes them valuable nutritional choices that are helpful for weight loss. Vegans are also less likely to be obese. According to Beverly Lynn Bennett and Ray Sammartano, authors of "The Complete Idiot's Guide to Vegan Living," most people who switch to a vegan diet do lose some weight and may be less likely to suffer weight fluctuations.
Nutrition
According to Jack Norris, registered dietitian and president of Vegan Outreach, vegans need to carefully watch their intakes of vitamin B-12, omega-3 fatty acids, calcium, vitamin D, vitamin A and protein. Each is essential for good health, but a vegan diet is more likely than other diet plans to result in deficiencies of those nutrients. To lose weight in a healthy way, vegans should strive to meet daily allowances of such minerals and consult with a nutritionist, dietitian or physician if necessary to discuss how to keep up proper nutrition.
Exercise
Exercise is an essential part of any comprehensive weight loss plan, regardless of the diet involved. To help lose or maintain weight, vegans should exercise regularly and aim for a minimum of at least 30 minutes of physical activity on at least five days per week. Both cardiovascular and strength training exercises are beneficial for weight loss.
Considerations
The Mayo Clinic cautions that switching to a meatless or vegan diet doesn't guarantee weight loss. Not all vegan food items are healthy, so it's essential to plan a careful balance of nutritious foods and regular exercise to spur consistent weight loss and healthy weight maintenance.
Tips
High-fiber foods tend to provide a lingering feeling of fullness, as do high-protein items. Therefore, to curb total calorie consumption, vegans may want to seek out natural foods that are rich in fiber or protein. Eating such foods at each meal or snack may help curb cravings for unhealthier items as well.
References
- The Vegetarian Resource Group: "Veganism in a Nutshell"
- "The Complete Idiot's Guide to Vegan Living"; Beverly Lynn Bennett and Ray Sammartano; Penguin Group; 2005
- Vegan Action: "About Veganism - Health"
- Vegan Health/Vegan Outreach: "Daily Recommendations"
- Mayo Clinic: "Vegetarian Diet - Will It Help Me Lose Weight?"
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